Pls solve my question

Excercise is a great way to increase your confidence and health. When it comes to excercise it is more important to do it consistently (2-3x a week) than doing very much at one day, so create some sustainable plan and with time you will improve. I definitely do recommend you to incorporate excercise in your life until you can not move or until your death. You will come to appreciate its effects i guarantee you. To retain your semen you have to simply keep it in your body. By not releasing semen you will increase your overall testosterone, which is the hormone of a man. Do not expect fantastic results however, nofap is just a tool that is to help you in your life, it will nto make everything better in your life.