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Workout and diet plan specifically for boosting stamina.

Mr Dev Team

Here’s a tailored workout and diet plan to boost your energy and stamina for physical activities, including sex. This plan focuses on improving cardiovascular fitness, strength, and overall energy levels:

WORKOUT PLAN (30-45 minutes/day, 5 days/week)

Day 1: Cardiovascular Endurance

  • Warm-Up (5-10 minutes): Light jogging or brisk walking.
  • Main Workout (20 minutes):
    • 30 seconds sprint + 90 seconds slow jog (repeat for 10 rounds).
    • Cool down with 5 minutes of walking.
  • Stretching (5 minutes): Focus on hamstrings, quads, and hip flexors.

Day 2: Strength and Core

  • Bodyweight Exercises (3 sets of each):
    • Push-ups: 10-15 reps.
    • Squats: 15-20 reps.
    • Plank hold: 30-60 seconds.
    • Glute bridges: 12-15 reps.
  • Kegel Exercises: Contract pelvic muscles for 5 seconds, relax for 5 seconds (15-20 repetitions).

Day 3: Active Recovery or Yoga

  • Yoga Poses for Stamina and Energy:
    • Cobra pose.
    • Downward dog.
    • Bridge pose.
    • Child's pose.
  • Focus on deep breathing and relaxation.

Day 4: High-Intensity Interval Training (HIIT)

  • Warm-Up (5 minutes): Light jogging or jumping jacks.
  • Workout (20 minutes):
    • 40 seconds of high-intensity (e.g., burpees, jump squats) + 20 seconds rest (repeat 8-10 rounds).
  • Cool Down (5 minutes): Gentle stretching.

Day 5: Lower Body & Pelvic Strength

  • Bodyweight Exercises (3 sets each):
    • Lunges: 12-15 reps per leg.
    • Deadlifts (with weights if available): 10-12 reps.
    • Side-lying leg raises: 15 reps per side.
    • Kegels: 20 repetitions.
  • Add resistance bands if available for increased intensity.

Days 6 & 7: Rest or Light Activity

  • Walk, stretch, or do light yoga.

DIET PLAN

Morning Routine:

  • Start the day with: A glass of warm water with lemon or honey (optional) to boost hydration.
  • Breakfast (8-9 AM):
    • Oatmeal topped with banana slices, chia seeds, and a handful of almonds.
    • Boiled egg or a vegetable omelet for protein.

Mid-Morning Snack (11 AM):

  • Handful of mixed nuts (almonds, walnuts, and pistachios) or a piece of dark chocolate (70%+ cocoa).

Lunch (1-2 PM):

  • Grilled chicken, fish, or tofu (protein source).
  • Brown rice or quinoa (complex carbs).
  • Steamed vegetables (broccoli, spinach, carrots).
  • A small bowl of yogurt.

Afternoon Snack (4 PM):

  • A fruit (apple, orange, or watermelon).
  • Green tea or a protein smoothie (blend milk, banana, and peanut butter).

Dinner (7-8 PM):

  • Grilled salmon, lean meat, or paneer.
  • Sweet potato or whole-grain bread.
  • Mixed salad with olive oil and lemon dressing.

Pre-Bedtime Snack (if hungry, 9-10 PM):

  • A glass of warm milk with a pinch of turmeric or ashwagandha powder.
  • A handful of seeds (pumpkin or sunflower).

Additional Tips:

  1. Hydration: Drink at least 2-3 liters of water daily.
  2. Limit Processed Foods: Cut back on sugary snacks, fried foods, and alcohol.
  3. Caffeine in Moderation: Have 1-2 cups of coffee or tea, but avoid it after 3 PM to ensure good sleep.
  4. Supplements: If needed, take multivitamins, zinc, or L-arginine (after consulting a doctor).


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