1. Proper abstinence of special athletes can really improve their performance, but we are not special athletes. For ordinary people, there is no need to abstain from sex in order to improve short-term fitness performance, which has little impact. After all, fitness is a long-term thing. Do you abstain from sex for a long time?

2. Sleep is the key to testosterone level. Staying up late and not getting enough sleep can reduce testosterone levels. If you don't sleep well at night, you will find that your sports performance is very poor the next day!

There must be at least five hours between sex life and fitness, so that your hormone level can be restored to the normal level before fitness. Of course, if you exercise, you'd better not splash.

4. Be sure to practice your legs! Leg exercise can make hormone levels peak! Helps to gain muscle and is very helpful for sexual performance!

5. Supplement sufficient zinc.

6. Don't have excessive sex!