tips men |

How to getting Paris Hilton heart

2008-07-24T01:16:00.000-07:00

At some point in their lives, all men have said that they don't understand women. Dating is hard enough, but to date someone that you don't understand, is even harder. Dating is supposed to be fun, but the stress of wondering what to say or what to do complicates the matter. There are five basic guidelines to follow to successfully date a woman.

1. Arrive on time! Whether you are picking your date up at her home or meeting her someplace, always be on time. Your tardiness Blogger: Tips For Men : Health and News - Buat Postingwill make a woman think A.)You are not going to show up for the date or B.) You're not excited enough about the date to get there on time. If you are picking your date up at her home, show up on time, but not early. Your date will not want you to see her before she is completely ready. If you are meeting her someplace, show up early. You should always arrive before your date does.

2. Bring flowers. It may seem like an old cliche or an outdated custom, but the fact is that women still love flowers. If you can, find out what her favorite flower is. If you aren't sure, some good choices are tulips, sunflowers and, of course, roses. Long stem roses are a very romantic gesture. Flowers aren't just for first dates, even if you have been dating for years, women will always appreciate the romantic gesture of receiving flowers.

3. Treat her like a lady. Being a gentleman is another custom that seems to be going out of style. If you want to sweep your date off of her feet, you have to treat her like a lady. Think of Gone With the Wind, how would Rhett Butler treat a lady? Open doors for her. This applies to cars and buildings. When entering a building, open the door and allow her to enter first. Never walk in before the woman, this is considered rude and inconsiderate by some. Pull out her chair for her and wait for her to be seated before sitting down.

4. Don't talk about your work. As a rule of thumb, you should never, ever talk about your work, unless your date asks about it. Even then, answer her question, but keep it brief. Unless your date is in the same occupation as you are, it is highly unlikely that she wants to hear about your job. Men who consistently talk about their jobs make very boring dates.

5, Have a sense of humor. You've heard women say it a thousand time, "I want a man with a good sense of humor." It's true! Women want their dates to show them a good time and make them laugh. However, dirty jokes do not constitute as a good sense of humor. Try to make your date laugh or at least make her smile with your wit and charm.

Dating may never be easy to some men, but by following these guidelines, you can ensure that you and your date will have a good time. And remember, good first dates turn into good second dates!

Diabetes Milletus - Provoking Impotence in Men

2008-07-24T01:01:00.000-07:00

Diabetes Milletus, a condition in which the body cannot convert food into energy because of a lack of insulin (a hormone produced by the pancreas), or because of an inability to use insulin. Diabetes is a serious condition that may cause complications. It also significantly raises the risk for other problems, such as stroke and heart disease. About 17 million Americans have diabetes.

Diabetes is a serious threat to men's health. It is closely related to erectile dysfunction. If you are a diabetic sufferer, be aware. About 50% of men with diabetes have ED because diabetes affects the small vessels of the penis and may also affect its endothelial cells, resulting in reduced levels of nitric oxide.

Patients with chronic diseases may have ED that is multifactorial in etiology. Such patients may have vascular insufficiency, low levels of free testosterone, autonomic and sensory neuropathy, and psychological stress. They may also be taking medications that can reduce potency like Cialis.

Diabetes can occur in anyone. The risk of developing diabetes also increases as people grow older. People who are over 40 and overweight are more likely to develop diabetes, although the incidence of type 2 diabetes in adolescents is growing.

There are two major types of diabetes.

Type 1 (juvenile) - diabetes, the body completely stops producing any insulin, a hormone that enables the body to use glucose found in foods for energy. People with type 1 diabetes must take daily insulin injections to survive.

Type 2 (adult) diabetes results when the body doesn't produce enough insulin and/or is unable to use insulin properly (insulin resistance). This form of diabetes usually occurs in people who are over 40, overweight, and have a family history of diabetes, although it is increasingly occurring in younger people, particularly adolescents.

A lot of research is going on for the cure both type 1 and type 2 diabetes, especially type 1. There have been several approaches to cure this disorder which includes- Pancreas transplantation, Islet cell transplantation, artificial pancreas development and Genetic manipulation. Each of these face a hell lot of challenges such as preventing immune rejection; finding an adequate number of insulin cells; keeping cells alive; and others. But progress is being made in all areas.

Seven Tips to Build Six Pack Abs Fast

2008-07-22T14:30:00.000-07:00

Everybody wants the perfect set of six pack abs. However, if you are like most

people, you've started some sort of a system and grew sick of it. While you can't build that perfect set of abs overnight, the following tips will help you to get a rock hard stomach if done on a consistent basis.
1) Crunches are still the most effective exercise to build up abdominal muscles. However, most people do them completely incorrectly. In order to give your abs the maximum resistance, lift your chest straight up to the ceiling. Do not roll your shoulders, and don't cup your elbows around your head. Doing so takes the work off of your abs and completely defeats the purpose. Focus on putting the strain on your stomach, and squeeze it as you lift.

2) Focus on quality, not quantity. Some guys will brag about the fact that they can do seventy sit ups in a minute. However, speed crunches will do little to build up abs unless they are done correctly. Keep hands over the chest and avoid tucking your head into your chest.

3) Use weights. This is more true for guys than it is for women. Think about this: if you were to bench press 100 lbs over and over again without ever adding weight, would your chest bulk up? Of course not. Why should abs be any different? To get that perfect six pack, you've got to progressively add resistance. The easiest way to do this is to hold a weight over your head while performing your crunches. You'll be more sore than you've been in a long time, and instead of just building endurance, you'll build strength and bulk abdominal muscle, which is what you need for your six pack to show.

4) Don't neglect cardio. You can't lose fat in just one part of your body. Therefore, when people ask, "How do I lose belly fat?" the answer is to simply lose total body fat. The best way to do this is to up the cardio in your workouts and change your diet accordingly.

5) Low carb diets have positive results for your abs. High protein, low carb diets can help you to lose that extra layer of fat around the midsection, which is the biggest problem to overcome when attempting to build a six pack. Low carb diets are difficult to live by, but they help to cut down body fat relatively quickly. If you need an extra "push" to get your abs to start appearing, then cutting the carbs temporarily can often do the trick.

6) Switch up your workouts. The infomercials would love for you to believe that you can do the same exercise over and over again and get the perfect set of abs. Chances are that they have super muscular models using the equipment to validate this idea. However, in order to sculpt your stomach, you've got to switch up the exercises. Create a schedule that changes up the exercises three times a week. You can't target each section of your abs in every workout, so focus on lower abs one day and upper abs the next.

7) Hold your reps for as long as you can. To use the previous example, many brag about the number of sit ups that can be done in a minute. However, a better exercise would be to lift and hold the position that puts the greatest strain on your abs. This brings an entirely different dynamic to your workouts, and it makes it much more difficult. Quality is better than quantity, and you can give your abs a much better all around workout if you hold your reps instead of rushing through them.

In order to create the perfect midsection, you must implement a consistent system. This includes cardio and more progressive and aggressive ab workouts. Weights will help you to build up bulk muscle, and holding reps will give each muscle a shock. Switch up your routines to get a full ab workout each week, and watch your body change within a few months.

20 Quick Tips to Help You Quit Smoking

2008-07-21T00:07:00.000-07:00

Believe in yourself. Believe that you can quit. Think about some of the most difficult things you have done in your life and realize that you have the guts and determination to quit smoking. It's up to you.
After reading this list, sit down and write your own list, customized to your personality and way of doing things. Create you own plan for quitting.
Write down why you want to quit (the benefits of quitting): live longer, feel better, for your family, save money, smell better, find a mate more easily, etc. You know what's bad about smoking and you know what you'll get by quitting. Put it on paper and read it daily.
Ask your family and friends to support your decision to quit. Ask them to be completely supportive and non-judgmental. Let them know ahead of time that you will probably be irritable and even irrational while you withdraw from your smoking habit.
Set a quit date. Decide what day you will extinguish your cigarettes forever. Write it down. Plan for it. Prepare your mind for the "first day of the rest of your life". You might even hold a small ceremony when you smoke you last cigarette, or on the morning of the quit date.
Talk with your doctor about quitting. Support and guidance from a physician is a proven way to better your chances to quit.
Begin an exercise program. Exercise is simply incompatible with smoking. Exercise relieves stress and helps your body recover from years of damage from cigarettes. If necessary, start slow, with a short walk once or twice per day. Build up to 30 to 40 minutes of rigorous activity, 3 or 4 times per week. Consult your physician before beginning any exercise program.
Do some deep breathing each day for 3 to 5 minutes. Breathe in through your nose very slowly, hold the breath for a few seconds, and exhale very slowly through your mouth. Try doing your breathing with your eyes closed and go to step 9.
Visualize your way to becoming a non-smoker. While doing your deep breathing in step 8, you can close your eyes and begin to imagine yourself as a non-smoker. See yourself enjoying your exercise in step 7. See yourself turning down a cigarette that someone offers you. See yourself throwing all your cigarettes away, and winning a gold medal for doing so. Develop your own creative visualizations. Visualization works.
Cut back on cigarettes gradually (if you cut back gradually, be sure to set a quit date on which you WILL quit). Ways to cut back gradually include: plan how many cigarettes you will smoke each day until your quit date, making the number you smoke smaller each day; buy only one pack at a time; change brands so you don't enjoy smoking as much; give your cigarettes to someone else, so that you have to ask for them each time you want to smoke.
Quit smoking "cold turkey". Many smokers find that the only way they can truly quit once and for all is to just quit abruptly without trying to slowly taper off. Find the method that works best for you: gradually quitting or cold turkey. If one way doesn't work do the other.
Find another smoker who is trying to quit, and help each other with positive words and by lending an ear when quitting becomes difficult. Visit this Bulletin Board and this Chat Room to find a "quit buddy."
Have your teeth cleaned. Enjoy the way your teeth look and feel and plan to keep them that way.
After you quit, plan to celebrate the milestones in your journey to becoming a non-smoker. After two weeks of being smoke-free, see a movie. After a month, go to a fancy restaurant (be sure to sit in the non-smoking section). After three months, go for a long weekend to a favorite get-away. After six months, buy yourself something frivolous. After a year, have a party for yourself. Invite your family and friends to your "birthday" party and celebrate your new chance at a long, healthy life.
Drink lots of water. Water is good for you anyway, and most people don't get enough. It will help flush the nicotine and other chemicals out of your body, plus it can help reduce cravings by fulfilling the "oral desires" that you may have.
Learn what triggers your desire for a cigarette, such as stress, the end of a meal, arrival at work, entering a bar, etc. Avoid these triggers or if that's impossible, plan alternative ways to deal with the triggers.
Find something to hold in your hand and mouth, to replace cigarettes. Consider drinking straws or you might try an artificial cigarette called E-Z Quit found here:
http://www.quitsmoking.com/ezquit.htm
Write yourself an inspirational song or poem about quitting, cigarettes, and what it means to you to quit. Read it daily.
Keep a picture of your family or someone very important to you with you at all times. On a piece of paper, write the words "I'm quitting for myself and for you (or "them")". Tape your written message to the picture. Whenever you have the urge to smoke, look at the picture and read the message.
Whenever you have a craving for a cigarette, instead of lighting up, write down your feelings or whatever is on your mind. Keep this "journal" with you at all times.

Good luck !!!!!

Broccoli good for the Prostate

2008-07-18T23:08:00.003-07:00

EATING broccoli once a week can reduce a man's chances of developing prostate cancer and might even slow tumour growth in sufferers, a new study suggests.

Australian cancer experts have welcomed findings from a British study, which has confirmed the benefits of the vegetable on cancer in humans, not just lab rats.

But they warn it is still unclear how protective the broccoli is, or who will benefit most from it.

Researchers from Institute of Food Research in Norwich gave 22 men 400 grams of either broccoli or peas a week, equal to one or two portions, in addition to their normal diet, for a year.

Tissue samples taken from their prostate gland before and during the trial showed that broccoli changed how genes linked to prostate cancer act.

This suggests the broccoli-rich diet reduces the risk of developing prostate cancer, and also the chance of localised cancer becoming more aggressive.

Other studies have shown that cruciferous vegetables may reduce the risk of prostate cancer but this is the first to explain why.

Article Source : http://www.theage.com

5 Tips For Health

2008-07-18T04:18:00.000-07:00

Healthy Eating

Making small changes to your eating habits can ensure you are having a balanced diet. Try to

* Eat five portions of fruit and vegetables each day
* Eat more chicken, fish, beans and lean meat instead of processed foods such as burgers, pies and sausages
* Reduce your fat intake by choosing lower fat alternatives
* Cut down on sugary foods such as cakes, biscuits and sweetened drinks
* Reduce your salt intake - try not to add to your food.

Eating healthier doesn't mean cutting out all your favourite foods at once, why not make changes gradually that will fit into your lifestyle.

Physical Activity

Regular exercise helps you feel fit, relaxed and gives you more energy. It also helps protect against heart problems, high blodd pressure, diabetes, obesity and depression.

Aim to slowly increase your activity to half an hour moderate exercise at least five times a week. Moderate exercise means you breathe deeper, feel warmer, but you still should be able to talk. Try to......

* Use stairs instead of the lift
* Walk briskly
* Garden energetically
* Get off the bus early and walk the rest of the way.

Why not enjoy... walking more, swimming, cycling, jogging, dancing, golf or playing team sports; such as football, rugby or tennis.

Heart Health

Heart disease kills more than one in four men in Britain. Looking after you heart now can help reduce problems later. Try to.....

* Eat a healthy balanced diet..... too much saturated fat damages your arteries and puts a strain on your heart
* Keep physically active..... half and hour a day makes all the difference
* Be smoke free...........give up now
* Drink sensibly.........one or two glasses of wine or half to one pint of beer a day won't do harm.
* Keep your weight under control..... the more overweight you are the harder your heart has to work.

If there is a heart disease in your family take advantage of a health check with your G.P. or Practice Nurse.

Alcohol

Enjoy a drink but it is important to know where the benefits end and the risks begin. You can drink up to three to four units a day without risk to your health.

One unit of alcohol........

= half a pint of beer or larger

= a small glass of wine

= a single pub measure of spirits

You could try .........

* Drinking half pints instead of pints
* Drinking lower-strength drinks
* Alternating alcoholic drink with non-alcoholic drinks
* Eating a meal before drinking to slow down the effects of the alcohol

Smoking

Giving up smoking is the single best thing you can do to improve your health. It is never too late to stop. The benefits to your body are ......

* Immediate improvement in breathing
* Sense of smell and taste returns
* Circulation improves, especially to hands and feet
* Hair, skin, breath and clothes no longer smell of tobacco smoke
* Less risk of cancer developing

Stopping smoking at any age increases your life expectancy, provided you stop before you develop cancer or other serious disease.

GOOD LUCK!!!
Article Source : http://www.maybolehealthforum.org/HealthMenTips.htm

Dating Tips For Begginers

2008-07-18T03:46:00.000-07:00

Every man at some point in his life claims to not understand women. Thankfully you don't have to understand a woman in order to understand dating. As long as you are civil, courteous and polite, nothing should go wrong on the date. Of course, this is just theory...

If you are one of those men who constantly find themselves on a "bad date", then you are probably doing something wrong.

You know you are on a bad date when you are dealing with an uncommunicative woman, a woman that won't stop talking about her ex, a crying woman, a yelling woman or a woman who slaps you on the face.

If the woman is flirting with other men, brings her friends along or suddenly abandons you in a movie or restaurant, then this also qualifies as a bad date.

Even though it is your date that is doing the acting up, you need to do some preparatory work to figure out why you never see these antics coming The following suggestions might help you avoid similar situations in the future.

First of all, realize that sanity or morals do not necessarily accompany good looks. Are you dating this person out of pure lust? If so, you might be blind to her many flaws.

Put some heart into your search for a soul mate. A date isn't just going to show up at the door and ring the bell. Get up off the couch and put yourself on a regimen of good grooming. Contrary to popular belief most women are not looking for a loveable yet eccentric curmudgeon who wears sweatpants all day. Get your physique in shape, buy new clothes and get your hair styled. This does wonders for your self-confidence and self-esteem.

Meditate on what it is you really want from a partner. If it is just a series of one-night stands, then fine, you are more likely to get that after you have spruced yourself up. Promise yourself to be honest with the women you are dating so that you don't end up with an insulted or obsessed woman who feels abandoned or tricked by your casual ways.

If you really want to win the dating game, you first need to develop an inner strategy that determines the prize. Decide who you are looking for and look for that person in a place where they are most likely to hang out. For instance it would be a mistake to try and find a mother for your two children at a rave.

If you are looking to eventually be married, try to set a timeline by which you would like to accomplish that goal. This is not something that fate might just take care of. Treat this as you would any career goal. If you want to get married in two years, then swear to yourself you will find a partner within that time frame.

Try to choose women who are emotionally available. If a woman is very good-looking and has eighty other men after her she may not be emotionally available.

Also beware of the woman who talks constantly about her ex. In all likelihood, she will project some of her resentment or reminiscences about him onto you. People who confess to addictions, poverty, a history of mental illness or domestic violence may also not qualify as a dream date.

Make a strategy for getting out there and circulating in the determining where you are most likely to meet women. Join clubs, societies, sports events, drama groups, anything where you are likely to meet potential partners.

Join a quality Internet dating agency for free and post a profile/ if possible. Take your time and check your mail occasionally. Even if you never date online at least it will boost your confidence and spirits and allow you to practice flirting again.

Once you have asked a woman out on a date, there are five basic guidelines to follow in order to make sure it is a success.

Make sure you arrive on time. If you are tardy the woman might resent you for causing her the anxiety of not knowing whether or not you are going to show up on time. Also, don't show up too early, as women don't like to be seen "getting ready."
Bring flowers. I know it is a cliche but you can't go wrong. Tulips, sunflowers, lilies and freesia are good for first dates. Bring roses if you have been seeing each other a while.
Be a gentleman. Make sure you open doors for her, pull out her chair and wait for her to be seated before sitting down. Mind your table manners and keep a considerate eye on her needs at all times.
Don't talk business. Most women find a man who boasts or brags about his work or who goes on too much about his ideals and aims to be boring.
Keep your sense of humor. Always find ways to make her smile. However, dirty or risqué jokes are not appropriate.

GOOD LUCK!!!

Article source : http://www.forbeginners.info/dating/

10 Tips for a Happier Marriage

2008-07-17T07:18:00.000-07:00

A few ideas to remind your wife that she's still your girlfriend.

Since I was off today and my wife had to work, I decided to swing by and bring her to lunch. We had a good time, as we usually do, and after I brought her back to work I thought about how lucky I am to have such a good woman. But then again, maybe it's not so much luck after all. Frankly, I've put quite a bit of effort into my marriage over the years and I believe I've earned the treatment I receive.

So it may be time to share with you the benefit of my experience. Here are a few things I've learned that will keep things smoother around the house and cut down on the number of “marital moments” you'll have to endure.

1. Flowers
I know it seems cliché, but flowers really are a great way to get her in a good mood. There is however, a right way and a wrong way to do this. Don't send her flowers when she's mad at you. I know it's tempting to go to the supermarket and stare at the case of roses with the other husbands because you think it's a quick get-out-of-jail-free card, but it's not. If you train your wife to get flowers when you screw up, you'll never be able to do it any other time because she'll assume you've done something wrong. Just give her a bunch of daisies or carnations for no reason whatsoever and it'll make her day. Here's another free tip: flowers at home are good, but flowers at work are better. That way she gets to show off to her friends.

2. Take Her Shopping
I know it's painful. Trust me, I would rather bang a nail into my forehead than go shopping with my wife. I do it though, because she appreciates it and if she's happy, I'm happy. But you can't make it look like torture. It'll be difficult, but if you seem like you don't mind, the payoff will be great.

3.Open Your Eyes
When she changes her hair, or her nails, or her shoes, she expects you to notice. Compliment her on whatever it is. Even if you don't love it. Especially if it's her hair, because now that she's gotten that perm, there's nothing she can do about it for at least a few weeks. No reason to make her self-conscious about it. It'll just screw up your sex life and nobody needs that.

4.Show Some Affection
Tell her you love her. Hold her hand. Don't be embarrassed to do it in public, either. Life is too short to worry about that stuff anyway.

5.Breakfast in Bed is Never a Bad Idea
I like to make her a small omelet, toast, a bit of fruit cocktail in a bowl, and some coffee. Carry it to her on a tray with a flower and she may not make it through it all before she's ready to show her appreciation. A quiet, romantic dinner often has similar results.

6.Kiss Her More
Every morning before I go to work, I kiss my wife goodbye. She's always knocked out when I go, but she always gets a kiss. I always assumed she had no idea I was doing that, but one day I was in a hurry and left without kissing her, and when I got home she asked me why.

7. There's Something She Wants You to Do
Maybe a few somethings. My wife wanted me to quit smoking. She was on me all the time about it, and we argued frequently. It took a few years but eventually I just got tired of fighting about it and I quit. She was so happy I did this for her that I started getting some slack about a few other things. If I'd known how much easier my life would get, I'd have quit a long time ago. Maybe you don't smoke, but I'll bet there's something she wants you to change. Whatever it is, it probably wouldn't kill you.

8. The In-Laws
She undoubtedly likes her family more than you do. Try to tolerate her mom, okay? Be nice to her sisters.

9.Does Your Wife Need to Lose a Few Pounds?
You don't need to tell her. Trust me, she already knows. Pointing out her obvious shortcomings will cause unnecessary tension and she'll be less likely to let your deficiencies go unmentioned. A good woman with flaws is an awful lot better than a perfect witch.

10.The Small Things
The best things in a marriage are often the smallest things. She brings you coffee in your favorite cup or makes a good meal, or does a great job with the kids every day. Let her know that you notice. It'll make a big difference in her day.

Of course, this list isn't going to lessen the burdens of a seriously troubled marriage. My intention is simply to help keep day-to-day life from stifling a good relationship. Show your wife that she's still your girlfriend and it can't help but improve your marriage. Remember, it's not a simple formula. It will always take effort but you'll get much more than you give.
GOOD LUCK!!!

10 step become romantic men's

2008-07-17T06:28:00.000-07:00

There are some men out there that will still throw their coat over a puddle to keep their wife or girlfriend from ruining their nice shoes, and then there are some men out there that think stifling their burps at dinner is a romantic gesture. For these men, here are ten tips to get out of the comfort zone and become the romantic Don Juan your wife or girlfriend may be yearning for.

Step 1
Do the unexpected. If you are a homebody who loves to just sit on the couch watching ESPN or if you spend most weekends working out in the garage, surprise your wife by going against your nature and planning a night out with her. Or, on the flip side, if you and your wife spend most weekends going out and partying with friends, plan a romantic night in with just the two of you. The most important part of this is that you actually PLAN the entire night. Don’t simply say you are going out and then hit her with, “So, what do you want to do?”

Step 2
No woman can resist being catered to, so send your wife/girlfriend out for some quality time with her friends while you cook her favorite meal. Make sure you serve her meal and make sure to do the dishes afterward.

Step 3

If your wife has to work late or if you know she will be working through lunch and eating a bland frozen entrée from home, bring her some take-out food. Most women love when their husband/boyfriend remember small things like that.

Step 4
When your wife/girlfriend gets out of work and wants to tell you about her day, actually turn away from the television, give her your full attention and really listen to what she has to say. Ask her questions about herself and how her day was. This is not the time to offer husbandly advice. Rather, act as her sounding board.

Step 5
There are fewer things better than a weekend away from it all. Plan an entire weekend for just you and her. This entails booking hotel or bed and breakfast reservations, deciding on a babysitter for the kids and picking out activities for you and her to enjoy.

Step 6
Wake up early one weekend morning and make her favorite breakfast to serve her in bed. Pair this with her favorite magazine or book she is reading and give her some time to just relax.

Step 7
It’s Friday night and you are going to watch a movie. Think of all the times she has sat and watched the latest action-adventure movie with you (even though she didn’t necessarily want to) and watch the movie she wants to, even if it IS the latest tearjerker.

Step 8
Men may laugh about it and think it’s silly, but, yes, sometimes we women really do like to just cuddle. Kiss and cuddle her to her heart’s content.

Step 9
Maybe you don’t necessarily LIKE to play tennis or ride bikes, but she does. Without complaining, do one of her favorite activities with her.

Step 10
If your wife loves to cook, book a cooking class that you two can take together. If she is into dancing, commit to learning her favorite dance with her.
Enjoy.

How to courageous mens with simple exercise

2008-07-17T06:04:00.000-07:00

You must own a pc
Both men and women have a PC (pubococcygeus) muscle, which is responsible for the health of the pelvic floor. But trust me, that's not all it's used for. You have to keep this muscle in tiptop shape in order to maximize your sexual experiences.

The next time you go to the washroom and begin urinating, try to stop the flow midway. Can you? If not, then you need to start exercising as soon as possible to maintain penile fitness.

Another test; when you have an erection, can you squeeze your PC muscle and make your penis jump substantially? If not, then I think you need today's sex tip more than you know.

What this muscle can do
Exercising this muscle regularly will prolong the duration of lovemaking and make your climax much more intense. Some say that guys with healthy PC muscles can actually hang a towel over their erections and raise and lower their penises at will. You can also use a hand cloth or handkerchief.

Just as working out your biceps will give you better definition and more strength, the PC muscle can help you strengthen and better define your erections and orgasms. But as is the case with everything, discipline is required.

Locate the muscle
As aforementioned, stopping your urine midstream (pun intended) can help you figure out when you're using your PC muscle. Try stopping your urination three times just to ensure that you understand where the muscle is located.

As well, although this method may not sound enthralling, if you stick a finger in your rectum and try contracting your PC muscle, you will know that you're doing so because your finger will feel your anus contracting (pressure). Always try to keep your other muscles (thigh, back and abdominal) relaxed.

Remember that the stronger your PC muscle, the more enjoyable sex will ultimately be. So let's begin exercising, shall we?

and a one...

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Tell your woman to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).

Exercise 1:
Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.

Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Exercise 2:
Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.

Squeeze and release the muscle 10 times quickly. Repeat 3 times.Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Exercise 3:
Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:
Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.

Any time, any place
Keep in mind that because you can do these exercises just about anywhere and at any time, there is absolutely no excuse to neglect your exercises. No one will know that you're squeezing, unless of course you keep smiling like an idiot whilst doing them.

Because the muscle heals quickly, you'll begin noticing that you're waking up with more solid erections and that's always a good thing, especially if Petunia is sleeping next to you in the buff come morning (you know what I mean).

Personally, I recommend that you complete your exercises every single day for the rest of your natural life. Trust me, Hef will have nothing on you when you get to be his age. Your sexual abilities and control will increase immensely and you'll find that your penis has become stronger and firmer.

Shoot across the room
PC exercises can also be beneficial in the "squirt across the room" department as well. Remember porn star Peter North? Well, rumor has it that he did his exercises daily. So not only can you have the most solid erection ever, but you might also be able to ejaculate on the ceiling. Have fun cleaning that up...

Remember that the results will not be evident the instant you're done your first bunch of exercises. It takes time, like with any muscle that you begin "training" regularly.

Enjoy a new sex technique
Once you begin to master your exercises and are able to see a significant difference, the next time you're making love with your woman, stay inside her without moving. Instead of going in and out like you normally would, simply squeeze and release your PC muscle.

If she has been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a "hug," she'll feel like you're tapping her G-spot, and trust me, chances are that the both of you will enjoy the sensation immensely.

And there you have it; some easy ways to keep her satisfied and get a little satisfaction of your own at the same time. Enjoy.