Weekly Planning to Lose Weight Running

If you want to lose weight with healthy methods and endure over time, running will come quite well. On the one hand, it will improve your metabolism even when you are resting, and it is easier to follow a diet. Believe me, you will not have to be constantly aware of those temptations. If you want to learn how to do it correctly, follow the following suggestions that we leave below:

Rest well

If you are a beginner, this section will be the most important in your training plan. At the most, you should go out to train 3 days a week, since the only thing you will get enslaved to running every day is a premature exhaustion and an increase in your vulnerability to suffer sports injuries by overtraining. During active rest days it is advisable to cross train, adding other activities such as bodybuilding, cycling, hiking, swimming, dancing, skating, etc.

Vary your workouts

If you can not improve however much you train and you see a stagnation in your marks, it is probably because you do not have fun in your outings, locking yourself in the monotony of the workouts (always doing the same routine), or worse, it is likely that whenever you go out running you do the same thing: the same route, the same distance, the same rhythm and the same time.

To begin with, it is right to create a regularity and a good aerobic base, but to burn calories you have to prevent the body from getting used to the same routine since, in the long run, the same training will make you lose fewer calories due to the adaptation of the organism to the same effort, and the effectiveness of the activity carried out will be lost.

The fartlek is your best ally

If you have been doing 2-3 weekly departures of continuous running for a month, the best advice is to begin to include changes in rhythm in your routines, alternating long and slow shootings with short shoots at a higher speed or with changes in rhythm.

The ideal is to start with Swedish fartlek , controlling the time of the changes of rhythm, for example: 10 x (3 minutes fast + 1 minute of recovery), or 8 x (2 minutes slow + 2 minutes fast + 1 minute at the rate of 5k).

Do not get obsessed with the rhythm

It is preferable that you run every week 30 minutes at a slow pace during your exits that 15 minutes at a rapid pace (without counting warming and back to calm). Try to increase the total time each week, but do not obsess about the speeds. Keep in mind that you have just started a plan and it is preferable to prevent injuries.

Take note

Keep a record of your workouts, monitor progress, changes in weight, changes in your heart rate, your feelings during and after training and any personal comments you deem appropriate and that help you improve your training plan.

Weekly plan

We describe how it would be a week in your weight loss training plan. The plan is designed for runners who have made sporadic trips for 1-2 months. Do not forget to perform a good warm-up (joint mobility exercises, cardiovascular exercises and stretching) and the return to calm. You can get more help implementing some supplements to lose weight

Detecting female sexual dysfunction

A woman’s sexual health is more important than you might think. It can influence general well-being, self-esteem and even their relationship with their partner. Sex is not just a way to reproduce. It can have a huge impact on a person’s physical and mental health, regardless of whether you are male or female. Unfortunately, detecting female sexual dysfunction has not received as much attention as it should. As a result of this, not many people know that it’s even a thing. That is quite unfortunate considering the devastating effects that it can have. Luckily, I’ve gathered up some information that can help anyone that wants to learn more about detecting female sexual dysfunction.

What is female sexual dysfunction?

Female sexual dysfunction is a disorder in which a woman experiences pain or discomfort during sexual response. Also, sexual thoughts and fantasies can diminish, or even completely disappear. And on top of that, relationships can be postponed or even avoided. In addition, those affected are unable to enjoy intercourse. This, in turn, affects the quality of life and personal relationships of the sufferer. In general, the four areas in which women are affected the most are desire, excitement, orgasm, and intercourse associated pain.

What causes female sexual dysfunction?

One of the most important steps in detecting female sexual dysfunction is knowing what can cause it in the first place.There are a lot of things that can lead to female sexual dysfunction. Some of them are the following:

  • Physical factors – Some of the physical factors include surgical interventions, interferences with blood flow to the genital area, spinal lesions and physical damage.
  • Other factors – Some other factors include changes in contraceptive methods, fatigue, stress, mood swings, obesity, relationship with the partner, traumatic sexual episodes, hormonal imbalances and certain diseases such as diabetes, multiple sclerosis, Parkinson’s disease and depression. Excessive consumption of alcoholic beverages and drugs may also cause loss of sexual desire.

Detecting female sexual dysfunction

When detecting female sexual dysfunction, there are a few things that you want to look out for that will help you out. The following are some of the main things to look out for:

Sexual arousal – During sexual arousal the clitoris is enlarged due to blood entering the area, the internal structure of the vagina lengthens and swells up at the top to accommodate penetration and there is an increase in vaginal lubrication too. When this process is not executed by the body, the woman suffers from sexual dysfunction.

Pain associated with intercourse – When the female begins to experience abnormal pain during intercourse, that is not a good sign. Quite often the main causes include inflammatory pelvic diseases, gynecological or pelvic surgery, vaginal tumors, endometriosis, urinary tract infections, lack of lubrication or and an array of sexually transmitted infections. If any you feel reoccurring consistent pain during intercourse, you should see a doctor right away to treat it.

Sparse pubic hairs – Having sparse pubic hairs can be a result of low estrogen levels. Low estrogen levels can lead to a decrease in sexual desire.

Well, there you go. Those are some of the signs to look out for when detecting female sexual dysfunction. I hope it can help you in some way.

Pornography induced erectile dysfunction

Erectile dysfunction is when a man is unable to either get an erection or maintain one long enough for sexual intercourse. Not surprisingly, pornography induced erectile dysfunction is a thing now thanks to the popularity of pornography and the effect it has on the brain. Many studies have shown a correlation between pornography and erectily dysfunction and the result is not a good one. As a matter of fact, things can get so bad that you could end up feeling aroused only through pornography. Lets take a look at how pornography induced erectile dysfunction works.

How the brain works

In order to understand why excessive amounts of pornography can lead to erectile dysfunction, we must first understand how the brain works. The most basic working units of the nervous system are these things called neurons. Neurons are tiny cells that are in charge of sending and receiving messages between the brain and the body.  Dopamine is a neurotransmitter that sends chemical messages between neurons. It is linked to the reward systems located in the front of the brain. When someone experiences something pleasant dopamine is released by the brain, which causes you to feel good. Sex is one of those things that is largely regulated by the dopamine pathway. Since solid erections depend on this pathway, dopamine plays a huge part in sexual arousal.

Too much dopamine

Watching pornography causes a person’s brain to fill with dopamine. When you receive too much dopamine, serious problems can arise. This is because the brain starts eliminating dopamine receptors when it feels overwhelmed. The brain will continue to release the same amount of dopamine when you watch pornography, but you will eventually end up with fewer receptors. This means that watching your favorite naughty movie will no longer excite you as much. You will, with time, need more in order to feel the same way you used to before. This is the problem with pornography induced erectile dysfunction.

Sexual activities

Sexual activities are obviously also affected by the decrease in dopamine receptors. When having a sexual encounter that would typically release a ton of dopamine,  you will begin to notice that the “feel good” sensation is no longer as strong. Too much pornography can make you develop the need to watch more porn to be able to achieve sexual satisfaction. Getting a good erection when being with a real partner can become much harder.


Pornography induced erectile dysfunction can be a serious problem. Leaving it untreated can lead to health and mental problems. And not only that but problems with your partner as well. Pornography is set up to catch the attention of the viewer. We have to remember that a lot of the things that we see on xxx videos do not really work out as well in real life. The things we see in adult films can often set up unreal expectations, making us have trouble achieving excitement through intercourse with real partners. However, you will be glad to know that pornography induced erectile dysfunction is amongst the easiest forms of ED to treat.

Obesity can leave you impotent

Obesity is not just about how you look or how it makes you feel. There is a lot more going on with the body of someone who is overweight than what meets the eye. There are a lot of health problems that a person can develop due to obesity. However, as you will soon find out, obesity can also leave you impotent. So let’s get to it. The following are some of the health issues related to obesity that can leave you impotent:

  • Low Testosterone Levels – A study published in 2008 concluded that having an increased waistline of 4 inches can leave you impotent due to the highly increased chance of having low testosterone levels. Testosterone plays a huge part in male impotence, too little of it and your sex life will not go so well.
  • Cardiovascular Disease – Obesity also affects you at a cardiovascular level. Since this affects the flow of blood to the penis, it is another reason that obesity can leave you impotent. Without good blood circulation to your groin area, you’re more likely to be limp when you need to get it up.
  • Nitric Oxide Deficit – Nitric Oxide is very important for healthy erections. Medications for impotence, such as Viagra and Cialis, work by enhancing the Nitric Oxide in the arteries that pump blood to the penis. This enhances the blood flow to your man area and improves erections. Unfortunately, obesity can leave you impotent due to this too, since obese men produce less Nitric Oxide than their slimmer counterparts.
  • Diabetes – Obesity can also leave you impotent due to diabetes. Diabetes can damage nerves and blood vessels that control erections. This is not good because men need to have healthy blood vessels, nerves, sexual desires and testosterone to achieve a good erection. This means that even if you have a healthy sexual appetite and good testosterone levels, you could still have trouble getting hard due to nerve and blood vessel damage caused by Diabetes.
  • Low self-esteem – Low self-esteem can also result from obesity, not just because of your looks, but also because of the diminished testosterone levels. Since low testosterone levels could leave you experiencing a decline in energy, low libido and depressed. These factors further strengthen the possibilities of developing low self-esteem. Having low self-esteem can have a huge effect on your sex life due to diminished sexual appetite and mental barriers that prevent you from achieving a good erection.


Those are just some of the health issues caused by obesity that show how obesity can leave you impotent, but there are a lot more health issues than just that. If you are overweight or feel like you’re quickly heading that way, the recommended thing to do is to acquire a healthy diet, exercise regularly, and implement some natural male-enhancement supplements into your daily routine. This will aid you in slimming down and achieving rock hard erections in a completely safe and natural way. Plus, it’s great for your overall health too!

Main culprits of erectile dysfunction

What is erectile dysfunction?

Erectile dysfunction, or ED, is a medical condition that affects a man’s ability to achieve or maintain an erection. It is sometimes also referred to as impotence. Although erectile dysfunction is actually quite common in men of all ages, if you frequently suffer from it, it might be a sign of serious health issues and should be treated right away. There are actually a ton of things that could contribute to the problem of ED, but here we will only discuss the main culprits of erectile dysfunction. If we were to dig into every single thing that can cause ED, we would be here for quite a while. So without further ado, here are the main culprits of erectile dysfunction.

  1. Endocrine Diseases – Hormones that regulate things like metabolism, reproduction, mood and sexual function are associated with the body’s endocrine system. One main example of an endocrine disease is diabetes. When a person has diabetes, their ability to properly use the hormone insulin is negatively affected. One of the more serious side effects of diabetes is nerve damage. Nerve damage can affect the sensations of the penis. On top of that, diabetes can also lead to impaired blood flow. These two factors greatly increase the symptoms of erectile dysfunction.
  2. Neurological and Nerve Disorders – The risk of erectile dysfunction can be increased as a result of neurological and nerve conditions that affect the brain’s communication with the reproductive system. Some Neurological disorders that can lead to impotence include Alzheimer’s disease, Parkinson’s disease, strokes, brain tumors and more.
  3. Medication – Certain medications such as Flomax, Metoprolol, Carvedilol, Valium and Diazepam can have negative effects on your erection. There are a lot of other medications too that can lead to ED due to the negative effect they have on the body’s blood flow. However, keep in mind that you should never stop taking your medication unless a doctor says it’s ok.
  4. Cardiac-Related Conditions – These are amongst the main culprits of erectile dysfunction too. Conditions that affect the heart’s ability to efficiently pump blood to the body can definitely lead to erectile dysfunction. This is because when blood flow to the penile area is restricted, a person will have a much harder time to achieve an erection.


Well there you have it, the main culprits of erectile dysfunction. Now that you know them, it is advised that you take action to avoid ED. Remember, Impotence can completely destroy a person’s life if they don’t treat it on time. We are lucky that there are a lot of natural ways to treat ED. Also,  we have just identified the main culprits too so that should be of much help. If you feel like you’ve been suffering from erectile dysfunction for a long time now and it won’t go away, it is advised to see your doctor. Presistant ED can be a sign of serious health issues. And as mentioned before, there are a lot of natural ways to treat it so don’t worry.

Boost your libido and eliminate Erectile Dysfunction with L-Citrulline

There are many things that can cause a lowered sexual interest and diminished libido. Some of these include constant problems with your sexual partner, insomnia, hormonal changes, stress, alcohol, drugs, anemia, medication, depression, obesity, diabetes, etc. Many times these things can have quite the negative impact on our sexual lives. Fortunately, there is a fantastic amino acid by the name of L-Citrulline that can help you boost your libido levels and eliminate many of the symptoms of erectile dysfunction.

Libido and ED

Imbalances in our neurotransmitters can play a big role in erectile dysfunction and libido. By taking advantage of the properties of Citrulline, you can boost your libido and eliminate erectile dysfunction. The use of Citrulline for these types of problems is a great move, considering it is one of the fastest and most efficient ways of achieving great results. By taking L-Citrulline you will be able to more easily respond to sexual stimulation and keep your rock hard erections. Also, your sexual desire will skyrocket!

How does L-Citrulline work?

L-Citrulline works by increasing the levels of nitric oxide in the body. This helps to allow blood to flow more efficiently through your entire body. Your penis gets a nice boost of oxygen and blood too, leading to solid erections, raised sexual desire and a healthier body.

The effects of Citrulline

There was a study done back in 2011 with 24 men who suffered from mild ED. During this study, each of the men received 1.5 grams of L-Citrulline every day for a period of one month. At the end of the month, the study concluded that there was a 90% increase in the quality of the erection of these men. As you can see, Citrulline is a fantastic way to boost your libido and eliminate erectile dysfunction.

Foods that contain L-Citrulline

There are some foods that you can consume in order to receive your dose of Citrulline. Some of the best, natural sources include watermelon, melon, meat, fish, eggs, milk and lentils. Consuming these foods is a superb and natural way of getting enough Citrulline into your body and enjoying a tasty meal simultaneously too!


In conclusion, L-Citrulline is a fantastic option to boost your libido levels and eliminate any symptoms of erectile dysfunction. It is highly recommended for those who have trouble getting or maintaining an erection and for those who find their sexual desire to be slipping away. The best part is, that you can increase your intake of Citrulline in an all natural way through the consumption of several delicious foods. Practically every dairy product and red meat is an excellent way of increasing your Citrulline intake. It doesn’t matter if you suffer from erectile dysfunction or just desire to increase your libido, I highly recommend that you give L-citrulline a shot. You have nothing to lose and everything to gain. What are you waiting for? It’s a much better choice to boost your libido and eliminate erectile dysfunction with L-Citrulline than with dangerous medication that will probably do more harm than good.