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Jimmy Mackey

Mar 15, 2023 • 12 tweets • 6 min read • Read on X

"Sitting is the new smoking."

Yup. If you sit more than 6 hours a day, you're destroying your body and ruining your health.

Here are 5 exercises to reverse the damages of sitting:

Why is sitting the new smoking? It leads to:

• Bad posture
• Aches & pains
• Obesity & fat gain
• Diabetes & Insulin Resistance
• Bad mood, depression & anxiety

Below are 5 exercises that will reset your body and reverse the damages of sitting:

1. 90/90 Transitions

If you have a desk job, you have a tight low back and hips.

The 90/90 Transitions will take care of that.

Aim for 20 reps total (10 per side).

2. Side-to-Side Scap Pull

Sitting stiffens the upper back, shoulders & ribcage.

This exercise strengthens AND stretches the upper back and shoulders.

Keep your feet on a box/bench to keep your spine in the correct position.

Aim for 20 reps total.

3. Glute Bridges w/ Reaches

Your glutes get weak when you sit for long periods.

This leads to poor posture and low-back pain.

Do 10 reps and use the reach to keep your abs on.

4. Wall Deadbug Holds

A weak core = poor posture.

Press your low back into the ground & your hands against the wall. Hold for 30-60s.

If this position is too hard, bring your knees closer to your chest.

5. Foam Roller Hamstring Bridge

Weak hamstrings compress the low back by placing your pelvis in an anterior pelvic tilt.

Press your feet into the foam roller, scoop the tailbone & fire the hamstrings.

Hold for 30-60s.

6. Just F***ing Walk

Your ancestors walked over 20,000 steps a day.

The average desk worker gets less than 2,000.

It's no wonder everyone's body is so messed up.

Find ways to get more steps in:

• Take the stairs
• Take calls on the go
• Buy an under-desk treadmill

Modern life makes it extremely difficult to have a healthy body.

Be intentional with how much you sit and seek ways to get more movement in throughout the day.

Your body will thank you!

@WarrenEnglish_

P.S. @WarrenEnglish_ and I are looking for 2 men who want to:

• Move pain-free
• Shred 20-30lbs of fat
• Build 5-10lbs of muscle

In the next 90 days.

(1.5 hours a week required)

DM me "READY" and I'll send you the details.

Click to DM me 👇
twitter.com/messages/compo…

@WarrenEnglish_

@WarrenEnglish_ This is for you if you've tried to get lean in the past but have failed (results guaranteed).

@WarrenEnglish_

@WarrenEnglish_ Thank you for reading!

Credit to David Grey Rehab for the amazing exercises.

If you liked this thread:

1. Follow @thejimmymackey for more.
2. RT the first tweet to help someone else.

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More from @thejimmymackey

Jimmy Mackey

@thejimmymackey

May 8

The tragedy of modern men:

They’ll work 40+ hours for their family,
but won’t get healthy for them.

Meanwhile 1/4 die from heart disease.

7 steps to prevent an early death (even if you don’t have time):

Heart disease is the #1 killer.

But it’s insulin resistance that causes it.

And modern life is to blame:

→ stress
→ sugars
→ desk jobs
→ processed foods
→ sleep deprivation

Creating the ultimate recipe for IR and chronic disease.

So what is this “Insulin Resistance?”

Insulin is a hormone that works like a key, putting sugar into your cells.

With insulin resistance, the key doesn’t fit right.

The sugar can't get into your cells, so it builds up in the blood.

It's like a door that's jammed.

Read 18 tweets

Jimmy Mackey

@thejimmymackey

May 1

I’m 24.

I wasted 11 years trying to build muscle with exercises that were keeping me small.

Then I learned the truth.

Here’s 7 dead-simple exercises that ACTUALLY build muscle:

I spent 11 years doing:

Olympic lifts, KB swings, and CrossFit workouts.

I trained hard but was always skinny as a stick.

One of the key reasons was the exercises I was doing.

Research has emerged in the last couple years that training at long muscle lengths has the greatest effect on hypertrophy.

But what the f**k does that mean?

Let me explain:

Read 17 tweets

Jimmy Mackey

@thejimmymackey

Apr 30

One pattern I’ve noticed in all miserable men:

They don’t keep promises to themselves.

Do this to completely transform your body, even if you “have no time:”

1) Stop relying on cardio to burn fat.

Cardio is great for your brain, heart & lung health.

It's shitty for fat loss.

Always prioritize strength training + nutrition > cardio.

2) Put on muscle

On average, 1 pound of muscle burns 6-7 calories per day (at rest).

1 pound of fat only burns ~2 calories per day.

The more muscle you have, the more calories you burn around the clock. Period.

Read 16 tweets

Jimmy Mackey

@thejimmymackey

Apr 26

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you reverse it, here are 7 simple steps that can:

Do you deal with hunger pangs even if you just ate?

Are you battling an expanding waistline no matter what you try?

Do you experience brain fog so bad it feels like you can’t even think?

Are you fighting constant fatigue daily, even if you slept well the night before?

It’s because modern life is a breeding ground for insulin resistance.

• Desk jobs
• high-stress work
• and sleep deprivation

Team up with diets heavy in:

• processed foods
• unhealthy fats
• sugars

To create the ultimate recipe for IR and chronic disease.

Read 18 tweets

Jimmy Mackey

@thejimmymackey

Mar 28

Heart disease is the #1 cause of death.

Since your doctor won't help you avoid it, here are 7 simple steps that will:

1. Stop drinking alcohol.

Excessive alcohol intake leads to high blood pressure and heart failure.

Make sure to:

• have alcohol-free days
• limit alcohol to 2-3 drinks/week
• use mocktails when you're out socializing

Don't believe the hype:

In no way, shape, or form is alcohol healthy.

2. Stop being glued to your chair.

6+ hrs of sitting is linked to:

• Heart disease
• High blood pressure
• Elevated cholesterol

Instead of sitting all day:

• Go for walks after meals
• Invest in a standing desk
• Hit 7k-10k steps a day

Move more, sit less, live longer.

Read 14 tweets

Jimmy Mackey

@thejimmymackey

Mar 19

If you're a man over 15% body fat, read this:

Men over 15% body fat are at greater risk for:

• brain fog
• low energy
• a shortened life
• decreased motivation
• heart disease and diabetes

But to get leaner and healthier, you only need these 3 simple steps:

1. Unf*ck Your Diet

Keto doesn't work.
Low carb doesn't work.
Fasting doesn't work either.

The only thing that works is a calorie deficit.

But for lasting results, your diet needs to be:

1. flexible
2. enjoyable
3. doesn't leave you starving

How? Like this:

Read 10 tweets

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