In part 1 and part 2 of How to last longer in bed we discussed thoroughly
about the right empowering mind-set and techniques to dominate in bed.
Now, in the final section of this 3 part series I would like to discuss
the Exercises, food and nutrition that we need to make a lasting impact.

We have always known that exercise is  important in our daily lives, but we may not
know about it’s importance in our sex lives too.

And trust me, a lot of you sexual problems can be healed by the exercises you do.

• It increases your energy level. Which will naturally increase your sexual prowess
  in bed.
• It increases your muscle strength which increases your pumping capacity.
• It helps you maintain a healthy weight meaning you can enjoy a whole lotta
  more.
• It increases your mood which will help you in a more passionate love making.
• Last but not the least , it improves your PC muscles which helps you last longer too.

Now we won’t discuss about generic exercises. Because that will be too broad
and frankly off topic.

So, we will discuss a very specific exercise that is the Kegel Exercises.

Kegel exercises were first described by Arnold Kegel in 1948.
These are found to be very useful in a variety of conditions, including overactive bladder,
male lower urinary tract symptoms, post radical prostatectomy, urinary incontinence,
erectile dysfunction and climacturia, fecal incontinence, and premature ejaculation.

While doing these exercises you just need to keep in mind that as you do
your Kegel Exercises, you only want to contract your PC muscles.

Do not allow other muscle groups like the abdominals or buttocks to take over, which is
surprisingly easy to do if your PC muscles are currently weak.

Here’s How To Do Kegel Exercises:-

-Start off by performing 10 reps

– Each rep will involve contracting your PC muscles for 3 seconds

– After each contraction, rest for 3 secondsv

– Add 2 reps per workout

– Work up to 50 reps.

Perform your Kegel Exercises every day or every other day (NOTE: If you
feel tired, it is okay to have a day or two off from performing your Kegel
Exercises)

Once you have worked your way up to a set of 50 reps with 3 second
contractions per rep and 3 second relaxations, increase the contraction time to
5 seconds per rep and increase the relaxation time to 5 seconds between reps.

Some common kegel exercises are –

Squats , Lunges , Squat jump , Reverse lunge ,Jumping lunge , Isometric wall squat , etc..

Food and Nutrition –

Eating healthy is one of the most important part of our daily lives and
often the most overlooked part too.

A quick look at the benefits of eating healthy in your sex life –

– The quality of your erection and your staying power is greatly effected
by what you eat.
– Eating the right amount of green vegetables improves sexual health and reproduction.
– Healthy eating habits produce men’s sex hormones and can boost libido.
– Increases blood flow which is important in lasting longer and also in premature
ejaculation.
– Lowers Your Blood Pressure and reduces stress which is so important while having sex.

What i would suggest is 90% of your diet should contain foods like –
Meat,fruit,vegetables,nuts,seeds,healthy oils and honey.

And if you want foods for carbohydrate and energy then –
Brown rice ,Cous Cous and Quinoa.

REMEMBER :
Always stay HYDRATED. Drink as much water as you can.

I think if you follow these instructions and guide religiously then you’ll become
her king and she’ll worship you.

How To Last Longer In Bed – Part 3 – Forging the Steel: Exercises, Food & Nutrition

Alright, Gentlemen.

You’ve mastered the mind. You’ve weaponized your breath. You’ve stepped into the arena of control and claimed your first victories. But a warrior is only as strong as the foundation he’s built on. You can’t pilot a race car with a lawnmower engine. You can’t command a kingdom from a throne of sand.

It’s time to build the machine.

This isn’t about vanity. This isn’t about getting a “summer bod.” This is about engineering your physical vessel for peak performance, relentless endurance, and explosive power. This is about building a body that responds to your command, not one that betrays you in the clutch.

We are going to forge the steel. This is Part 3.

The Foundation: The Temple of Power

An Alpha understands that true strength is functional. It’s not about how much you can lift; it’s about how you can use what you lift. Your mission is to build a robust, powerful, and resilient pelvic floor and core. This is your command center. This is where the battle is won.

Exercise 1: The Unbreakable Core – Planks & Dead Bugs Forget a thousand crunches. You need isometric strength. The plank is your new best friend. It builds a corset of iron around your midsection, stabilizing your entire body. Start with 3 sets of holding for as long as you can. Feel the burn in your abs, your obliques, your lower back. That’s weakness leaving your body. That’s stability being forged.

Pair it with the Dead Bug. Lie on your back, arms extended to the sky, legs raised in a tabletop position. Slowly extend your right arm and left leg towards the floor without arching your back. Engage your core like you’re bracing for a punch. This teaches your core to stay rock-solid while your limbs move—the exact synergy you need.

Exercise 2: The Powerhouse – Squats & Kettlebell Swings Your legs are the foundation of your empire. They house the largest muscles in your body. Building strength here floods your system with testosterone, the very hormone of dominance and vitality. Barbell back squats are king. They build raw, animal power.

But for pure, explosive, hip-hinging force that directly translates to thrusting power and pelvic stability, nothing beats the Kettlebell Swing. It’s not a squat; it’s a violent, powerful snap of the hips. It fires up your glutes, your hamstrings, and your entire posterior chain. This movement teaches your body to generate power from the engine room, not just your limbs. 3 sets of 20. Explode up, control it down. Own the movement.

Exercise 3: The Command Center – Kegels (The Right Way) You’ve heard of them. Most men do them wrong. This isn’t about clenching on the toilet. This is about precision control.

Find the muscle: Stop your pee mid-flow. That’s the muscle. Now, forget peeing. Isolate it. The Alpha Kegel Routine:

• The Max Clench: Squeeze that muscle with 100% force. Hold for 3 seconds. Release fully. 10 reps.
• The Endurance Hold: Squeeze at 70% force. Hold for 10 seconds. Do not hold your breath. Breathe deeply. 10 reps.
• The Lightning Bolt: Quick, explosive, 1-second pulses. 20 reps.

Do this every day. This is how you build the master switch for your stamina. This is the muscle that, when you feel the point of no approaching, you clench it like you’re trying to crush a diamond, and you take back control.

The Fuel: Nutrition for Domination

You wouldn’t put low-grade fuel in a Ferrari. Stop putting garbage into the most high-performance vehicle you will ever own: YOUR body. Nutrition isn’t about dieting; it’s about strategic fuel.

The Goal: Optimize testosterone, support nitric oxide production for epic blood flow, and reduce inflammation.

The Alpha Plate:

• Zinc is Your Bunker-Buster: This mineral is critical for testosterone production. Load up on red meat (the king), pumpkin seeds, and shellfish. This is non-negotiable.
• Nitric Oxide Boosters – Your Internal Fuel Line: This is the molecule that opens your blood vessels wide. This is the key to rigid, powerful, responsive erections. Eat beets, spinach, arugula, watermelon, and dark chocolate. Make them staples.
• Healthy Fats – The Hormone Foundation: Your body uses cholesterol to make testosterone. Embrace avocados, eggs (eat the damn yolk), olive oil, and fatty fish like salmon. Low-fat diets are for boys. Men build with fat and protein.
• Kill the Inflammation: Sugar, processed carbs, and cheap vegetable oils (soybean, canola) create systemic inflammation that cripples performance and clogs your engine. Cut them out. Now.

Hydrate or Die: Water is the oil in your engine. Dehydration leads to fatigue, poor circulation, and subpar performance. Drink water like your stamina depends on it—because it does.

This is the blueprint. This is the work that happens outside the bedroom that defines what happens in the bedroom.

The Alpha is not born; he is built. Rep by rep. Meal by meal. Choice by choice.

You have the knowledge. You have the plan. The only question that remains is one of discipline.

Do you have the will to forge the steel?

Get to work.

A conclusion of all the 3 parts in short –

1. Master your mind-set.
2. Master the art of deep breathing.
3. Master the art of taoist thrusting.
4. Manage and reduce your stress levels.
5. Fuel yourself for incredible energy and stay hydrated.