During the third week I would do the following:
- Continue the actions from week 1 and 2
- Exercise more and better (2 hours a day)
- Do Kegel exercises
The actions described in sections Week 1 and Week 2, would be of uttermost importance to me in re-balancing my body and overcoming erectile dysfunction and libido problems. But I wouldn’t just do these actions for one or two weeks. Because doing this for only one or two weeks would have a very small impact.
This is a cumulative program where I would keep stacking healthy principles on top of each other, one after the other.
Therefore, I would continue the actions from week 1 and 2 in week 3.
Many people don’t exercise at all, and only a small percentage of the population exercises regularly. On top of that, most of us spend a significant portion of the day sitting down. In fact, many of us spend more than 10 hours every day sitting on their butts.
A sedentary lifestyle over time will often lead to problems with the cardiovascular system. This includes gaining weight, higher blood pressure, narrowing and clogging of arteries, increased strain on the heart, etc.
A common result of this lifestyle is that the blood will have a harder time flowing freely and easily around the body. Anything that restricts bloodflow can, in the long-term, cause or contribute to erectile dysfunction.
Not only will bloodflow normally be impacted by this sedentary lifestyle, but testosterone levels are also likely to decrease, glucose levels are likely to go up, levels of tryglycerides are likely to increase, nitric oxide production is likely to be impaired and insulin resistance is more likely to occur. All of these are likely to have a negative impact on erectile functioning as well as libido.
Keep in mind that when an erection forms, the penis is filled with blood, and when an erection is sustained, this blood is being trapped in the penis and a high degree of blood pressure is sustained. It’s a very delicate process that involves a significant number of steps and inter-related mechanisms, and it often only take a minor disturbance to the bloodflow to cause this process to falter. To learn more about the erection process on Truelibido, please go here.
In the past, when I have exercised a lot, for instance gone running 2-3 times a week in addition to doing a general workout every day, I have functioned much better sexually.
And also, during long periods where I have not exercised (due to work or injuries), I have also normally had a lower sex drive and struggled more with ED. To learn more about my experiences with exercise on Truelibido, please go here.
Therefore, if I were to encounter erectile dysfunction and libido problems for the first time today, I would make sure I exercised more and better. And I would try to exercise for at least two hours every day.
I would want about half of this to be moderate to intense forms of exercise, such as playing tennis, football, basketball, cycling, running, etc. I would also go to a gym to exercise with weights, or alternatively use my body-weight to do exercises such as push-ups, sit-ups, pull-ups, dips, squats, jumps, etc. So I would do one hour of this kind of exercise every day.
And I would also emphasize walking. Walking is super healthy, and I would want about half of my exercise to be walking. In other words, I would want to walk for at least one hour every day.
Adequate exercise and a more active lifestyle will normally help reverse the negative consequences caused by a sedentary lifestyle, and also improve the overall condition of the body.
Exercise trains the body, gets it fitter, stronger, better put together, clears veins of waste and plaque build-up, strengthens the cardiovascular system, increases bloodflow, repairs capillaries and veins and generally enables the body (and the mind) to function well.
Exercise will also normally increase the baseline testosterone level, keep cortisol levels in check, increase the body’s capacity to produce nitric oxide, as well as ensure that the composition of the elements in the blood (glucose, cortisol, tryglycerides, etc.) is healthy.
In addition to regular exercise. I would also exercise the muscles in the penis. These muscles can, if well trained, support stronger and longer-lasting erections.
These muscles are called the pelvic floor muscles and are essential for functioning well sexually. The exercise of these pelvic floor muscles is often called Kegel exercises, after Arnold Kegel who first suggested that these exercises should be done by women. These exercises had positive effects on many women and were later adopted by men as well.
I would do 10 hard squeezes for about 2 seconds each, rest for a minute, do 10 more, rest for a minute and do 10 more. I would do this every day, and it should take no more than about three minutes to complete.
Also the beauty of Kegel exercises is that they can be done anywhere, anytime: On the metro, at work, while you eat, etc. Nobody will know that you are doing these exercises (unless you make funny faces). To learn more about Kegel exercises on Truelibido, please go here.
Doing these Kegel exercises should normally help increase the overall fitness and function of the penis, particularly if the pelvic floor muscles were weak. This should make it easier to get erections, and should help reduce erectile dysfunction.