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To last long in bed takes a little bit of discipline on the part of the man. As a man, you need to master how to clench your pubococcygeus (PC) muscle.

If you are hearing that for the first time, there's no problem. The pc muscle is what you use to stop urinating. It runs from the Base of your joystick to the anus, but it is not your anus muscle.

You need to clench this muscle as if you are trying to stop urinating. Do this clench and hold for like 2 seconds and release the clench.

You have to do up to 30 clench 3 or 4 times everyday for 2 days. By the third day, you should be clenching for 5 seconds for 20 rep 3 times a day.

You can even increase the clench time to 10 seconds or up to a minute. You must clench with some force. The beautiful thing about this is that you can clench anywhere - at work, in a queue, when lying, when driving etc,.

But please don't overdo it so as not to make the pc muscle sore. It is a very sensitive muscle!

Do not destroy your heart, liver and kidney by taking drugs, alcohol or bitters just to satisfy or impress your woman.

You were born with the only tool you need!

• You don’t need creams
• You don’t need toys
• You don’t need pills
• You don’t need drugs

Research has shown that Ejaculation control pills and capsules are "one-night" relief for premature ejaculation and do not cure the problem at all. The worst part is that these premature ejaculation pills and capsules are injurious to health.

These simple exercises will help you build your endurance like an athlete builds his endurance for pain and physical strength. It's the Same principle, but a different approach. Premature ejaculation very seldom has a physical cause, it's emotional.

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The PE Program is a training plan for controlling premature ejaculation. Control your Climax in 7 Days…
Home Self-Training created by professionals.

Fight PE From the Privacy of Your Home. Learn how to control your PE and improve your sex life..
You'll regain full control over your erections, the level of arousal and the timing of your ejaculation…

have you lasting longer in bed tonight, 45 minutes next week, and making love the way you so desperately desires…
For more information Whatsapp or Call 08023342859. Email irabormark@gmail.com or visit www.mypecure..com

People who live sedentary lives and don’t get a lot of exercises are generally more likely to have a low sex drive.

There are lots of reasons for this. If you don’t exercise, your circulation goes down, making it harder to get an erection. Your body won’t be as capable of producing hormones or neurotransmitters that are responsible for stimulating libido. And, you’ll be more likely to become overweight which can lead to self-esteem issues and low libido on its own.

There are lots of different forms of exercise that are particularly effective at improving libido in males.

Strength Training
Strength training is quite possibly the most effective type of exercise for boosting male libido.
You probably already know that testosterone is involved in the production of muscle tissue. Well, the opposite is also true: men with more muscle tend to produce more testosterone. For this reason, dudes who participate in strength training exercises are more likely to experience increased T levels.

Strength training is generally regarded as doing heavy lifts that cause you to max out after 8-12 reps. The study linked to above showed that testosterone and growth hormone levels increased significantly after just 12 weeks of strength training.

Cardiovascular Exercise
Cardiovascular exercise is anything that gets your heart pumping. Cardio exercise can help boost libido and sexual health in a couple of different ways.

First off, cardiovascular exercise ensures that blood flows properly throughout your body. This can be useful for men who struggle with erectile dysfunction, as this ensures that they can have blood flow to their penis.
Regular exercise helps the body produce neurotransmitters and hormones that are responsible for regulating and improving libido.

Kegel Exercises
Kegel exercises involve the strengthening of your pelvic floor muscles. While they may not directly boost your libido, they can certainly improve your sexual performance. This can increase your self-confidence and self-esteem and can make you more comfortable with your sex life.

Exercise – both cardio and strength training – will also make you more fit, which can improve your self-esteem and make you more attractive. Increased self-confidence can give men a major boost to their libido.


If you want to see how I learned to master and stop premature ejaculation follow this link http://www.mypecure..com to my private page. There you will learn the big gun that brought me from minute man to sexual dynamo: You will be surprised about what the big secret is: Stop Premature Ejaculation today, Call or send whatsapp to 08023342859 or email irabormark@gmail.com

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Download the Ebook titled: “10 Myths About Losing Weight” (value $47)
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Premature Ejaculation is the most embarrassing sexual condition affecting about 4 out of every 10 men. Most of them suffering from premature ejaculation hardly discuss it because of shame and embarrassment associated with this health challenge.

The TRUTH however, is Premature Ejaculation is NOT absence of sexual power! More than likely you have more sexual power than you ever thought you did. Erection weakness and premature ejaculation are coded messages from your body that you need to decipher and understand.

There is in principle no impotent man! There are, however, men who don't understand their body's signals.

The penis exercises will:

1. Teaches you about your body and mind (gives you the required information on how your mind is controlling the erection and ejaculation process);

2. Trains you through simple, understandable lessons (each no longer than 10 minutes a day).

3. Brings you THE Joy Of success (I've done it, I can do it again). You will never forget the method, and you'll never need to read it again - it's a lifelong skill)

Do not destroy your heart, liver and kidney by taking drugs, alcohol or bitters just to satisfy or impress your woman.

You were born with the only tool you need!

• You don’t need creams
• You don’t need toys
• You don’t need pills
• You don’t need drugs

Research has shown that Ejaculation control pills and capsules are "one-night" relief for premature ejaculation and do not cure the problem at all. The worst part is that these premature ejaculation pills and capsules are injurious to health.

The penis exercise will help you build your endurance like an athlete builds his endurance for pain and physical strength. It's the Same principle, but a different approach. Premature ejaculation very seldom has a physical cause, it's emotional.

Here’s how to cure your PE and Guarantee Frequent-Hard Erections, even at age 67 Just by spending 15 minutes a day on 3 simple Activities.. No drugs, No pills, and No side effects…

For more information, Call or Whatsapp 08023342859 or Email irabormark@gmail.com

Get this Free Ebook that shows you Exactly how to cut down a bit of your belly fat,
hips & thighs, using Nigerian fat burning foods.

Download the Ebook titled: “10 Myths About Losing Weight” (value $47)
Call or send Whatsapp to 08023342859, email irabormark@gmail.com to download

The PE Program is a training plan for controlling ejaculation. …A Self Home-Training created by professionals…
Control your Climax in 7 Days

Fight PE From the Privacy of Your Home. Learn how to control your PE and improve your sex life..
have you lasting longer in bed tonight, 45 minutes next week,

and making love the way you so desperately desires…

For more information, Call or send Whatsapp to 08023342859 or email irabormark@gmail.com

Then you don't know how to do kegel exercise. You should get training from the professionals

Kegel exercises are among the best ways to increase the overall health and endurance of the penis.

The only way to cure premature ejaculation without spending a dime. (Why spend money for what your body can do for Free?)

Kegels provide an array of sexual advantages, including increased penis blood flow, stronger, harder and an increased capability to manage climax as well as last longer in bed.

Kegels may even improve ejaculation strength! "Do you want a natural cure for premature ejaculation? Do you want to prevent erectile dysfunction?

Do you want to possess the hard and wholesome manhood? Then Kegel it is. If you are working out your joystick to enhance your self confidence, you'll want to Kegel."

According to the book "Great Sexual intercourse", a man's Help guide the Secret Principles associated with Total-Body Sex, by Michael Castleman, "Italian researchers

stated males that documented prolonged involuntary climax 60 % said Kegels assisted improve their ejaculation control."
Why pay for what your body can do for free?


If you want to Naturally Cure your premature ejaculation and prevent Erectile Dysfunction, Kegel is the Only Natural way. For further information to properly practice Kegel Exercises, Call or send whatsapp message to 08023342859 or Email irabormark@gmail.com or visit www.mypecure..com

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The PE Program is a training plan for controlling ejaculation. Control your Climax in 7 Days…
This Home Self-Training is created by professionals.

Fight PE From the Privacy of Your Home. Learn how to control your PE and improve your sex life..

have you lasting longer in bed tonight, 45 minutes next week,
and making love the way you so desperately desires…

To learn more, Call or send Whatsapp to 08023342859 email irabormark@gmail.com
or visit www.mypecure..com

The PE Program is a training plan for controlling ejaculation. Control your Climax in 7 Days…
This Home Self-Training is created by professionals.

Fight PE From the Privacy of Your Home. Learn how to control your PE and improve your sex life..

You'll regain full control over your erection, the level of arousal and the timing of your ejaculation… Tried, Tested and Proven!
For details Whatsapp or Call 08023342859. Email irabormark@gmail.com or visit www.mypecure..com

Control your anxiety and fear. premature ejaculation is as results of these 2 factors.
To regain full control over your erection, the level of arousal and the timing of your ejaculation, simply Call or send whatsapp message to 08023342859 or email irabormark@gmail.com

Get this Free Ebook that shows you Exactly how to cut down a bit of your belly fat,
hips & thighs, using Nigerian fat burning foods.

Download the Ebook titled: “10 Myths About Losing Weight” (value $47)
Call or send Whatsapp to 08023342859, email irabormark@gmail.com to download

Being able to get a rock hard erection is the dream of many men, especially men in their 40s and 50s. Most men do fine when it comes to having a good erection but sometimes things don’t go so well down there.

Sometimes you want to last just that little longer in bed and wish to have a long, sustained erection. If you’re struggling with getting or sustaining an erection then this article is all you need as it explains the science behind erection, foods for harder erections and some general tips as well.

If you don’t really want to use supplements or drugs for achieving solid healthy erections, then try some natural Viagra foods that are scientifically proven to help your erections. So here they are:


1. Pomegranates
Pomegranates have many benefits for men who want to achieve harder erections. Researchers from around the world are intrigued with the miraculous healing powers of this fruit.

The thing that makes pomegranates a beneficial food for erections is its influence on testosterone production. In addition, it also increases the nitric oxide production in the body and protects NO from other free radicals.

2. Spinach
Spinach truly is one of the best foods for harder erections for many reasons. Spinach has natural nitrates that convert into nitric oxide by the actions of the tongue and gut bacteria and nitric oxide is very important when it comes to erections. You can call spinach a natural steroid food because it is quite rich in phytoecdysteroids, like ecdysterone, which is beneficial for testosterone production.

Spinach is also high in ecdysterone that in one study gave better results than anabolic steroids. All the ecdysterone gathered into the body supports natural testosterone production and helps men achieve harder erections. Spinach also has a rich number of vitamins and minerals needed for nitric oxide and testosterone production.

3. Beets
Beets happen to be great for the heart, due to the fact they contain a massive amount of nitrates, which are compounds in the body that transform into nitric oxide.
The more nitrates you consume through food, the higher the nitric oxide that is released into your circulation, and thankfully, beets contain considerable amounts of nitrates. This is the reason that beets are one of the best foods for harder erections.

4. Porridge
A healthy diet and active lifestyle are the building blocks for great sex. Oats are good for you because they are good for your heart health, fill your belly and make you more energetic in bed.
They are packed full of soluble fiber that will help to clear cholesterol leaving blood vessels smooth and healthy, allowing blood to flow easily. Porridge comes under the list of top foods for achieving harder erections.

5. Garlic
It may make your breath stink a bit but it is an incredible sex food for men. Garlic functions as a nitric oxide booster and a potent NOS activator, which in turn increases blood flow to the penis leading to harder erections.
Incorporating garlic in your diet has also been proven in human beings to be more powerful at decreasing blood pressure as compared to the majority of pharmaceutical options.
And as you can imagine this is beneficial for harder erections, because high blood pressure can be one of the root causes of Erectile dysfunction.

6. Saffron
Saffron helps in healing the aches and pains of your body. It can make the body more sensitive to touch and feelings. This is also helpful in increasing the libido in men and women.
Though a bit expensive, it is quite beneficial for erections and you should consider consuming it on a daily basis.


7. Whole Grains
It is easier to have a harder and powerful erection if you consume more good carbs. But understand that there are good carbs and bad carbs.
The kind of carbs you get from sweets, candies etc. are bad for health and you don’t need them.
But, the kinds you get from whole grains are good for your health and testosterone production too.


8. Bananas
People with harder erections have healthier hearts. So you should eat bananas to get the potassium in the body which is a great way to improve heart health and blood circulation.
Eating enough potassium will modulate sodium levels and stop them becoming too high and this, in turn, reduces the risks of heart problems.

9. Wine
You might be surprised to hear this but the truth is that wine helps in getting a harder erection. It is a great source of the antioxidant phytochemical resveratrol which opens the arteries by enhancing the production of nitric oxide.
Nitric oxide expands the blood vessels and this is how Viagra works. But the key here is moderation. Wine, especially the red wine, when taken in moderation causes harder erections. Excess wine, however, will actually cause a decline in erection strength.

10. Walnuts
Walnuts are another one of the powerful foods for erections because they are incredibly high in arginine which will convert to Nitric Oxide which is crucial for strong erections.
Other nuts also contain arginine but walnuts are the king when it comes to boosting the strength of erections.

Another great way to improve erections is to do some exercises that work the stomach area as the increased blood flow to this area which is close to the penis will improve erections considerably.



It is time that sex became satisfying for you. It is time that you could actually stay longer in your bedroom to get exactly what you desire and need from getting close with the woman that you love the most without having to depend on drugs or pills.



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To learn more Call/Whatsapp 08023342859 email irabormark@gmail.com
or visit… www.mypecure..com

Finally revealed” An honest proven methods to Naturally Stop your premature ejaculation,
have you lasting longer in bed tonight, 45 minutes next week,

and making love the way you so desperately desires…
To learn more Call/Whatsapp 08023342859 email irabormark@gmail.com
or visit… www.mypecure..com

Finally revealed” Tricks and techniques to stop premature ejaculation,
have you lasting longer in bed tonight, 45 minutes next week,

and making love the way you so desperately desires…

Call or send whatsapp message to 08023342859, or email irabormark@gmail.com
or visit -> www.mypecure..com

To last long in bed takes a little bit of discipline on the part of the man. As a man, you need to master how to clench your pubococcygeus (PC) muscle.

If you are hearing that for the first time, there's no problem. The pc muscle is what you use to stop urinating. It runs from the Base of your joystick to the anus, but it is not your anus muscle.

You need to clench this muscle as if you are trying to stop urinating. Do this clench and hold for like 2 seconds and release the clench. You have to do up to 30 clench 3 or 4 times everyday for 2 days.

By the third day, you should be clenching for 5 seconds for 20 rep 3 times a day. You can even increase the clench time to 10 seconds or up to a minute. You must clench with some force.

The beautiful thing about this is that you can clench anywhere - at work, in a queue, when lying, when driving etc,. But please don't overdo it so as not to make the pc muscle sore. It is a very sensitive muscle!

Now, here is the use, during coitus, at the point of no return when u are about to ejaculate, you have to clench your pc as hard as you can (while you stop thrusting). You will achieve orgasm but you will not ejaculate.

What this means is that you will experience all the pleasure of ejaculation but semens will not be released. For some, a little semen will be released. But you will realise that you still have

the desire and strength to continue and will continue. With this skill, you can make love for as long as you and your partner want with both of you experiencing what is called multiple orgasm.

For learners, you may clench and still fail to stop ejaculation but don't worry you are learning. Don't be discouraged! Many of us failed the first time but we soon learnt it and have been using it.

Please note that the best position to easily master clenching during coitus is when you kneel down and use missionary, any other position will fail you. You have to master clenching from the missionary position very well before any other position.

This clenching, also known as kegel, can be used by any man irrespective of age or joystick size to satisfy any woman.

If you want to see how I learned to master and stop premature ejaculation follow this link http://www.mypecure..com to my private page. There you will learn the big gun that brought me from minute man to sexual dynamo: You will be surprised about what the big secret is: Stop Premature Ejaculation NOW visit -> http://www.mypecure..com or call/whatsapp to 08023342859 or email irabormark@gmail.com

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The PE Program is a training plan for controlling ejaculation. Home Self-Training created by professionals.
Control your Climax in 7 Days…

Fight PE From the Privacy of Your Home. Learn how to control your PE and improve your sex life..
You'll regain full control over your erection, the level of arousal and the timing of your ejaculation…
Tried, Tested and Proven!

For details, Call or send whatsapp to 08023342859. Email irabormark@gmail.com
or visit www.mypecure..com

Finally revealed” An honest proven methods to Naturally Stop your premature ejaculation,
have you lasting longer in bed tonight, 45 minutes next week,

and making love the way you so desperately desires…
To learn more Call or send Whatsapp to 08023342859 email irabormark@gmail.com
or visit … www.mypecure..com

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Get this Free Ebook that shows you Exactly how to cut down a bit of your belly fat,
hips & thighs, using Nigerian fat burning foods.

Download the Ebook titled: “10 Myths About Losing Weight” (value $47)
Call or send Whatsapp to 08023342859, email irabormark@gmail.com to download

Finally revealed” An honest proven methods to Naturally Stop your premature ejaculation,

have you lasting longer in bed tonight, 45 minutes next week,
and making love the way you so desperately desires…

To learn more Call/Whatsapp 08023342859 email irabormark@gmail.com
Learn more… www.mypecure..com