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Jimmy Mackey

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

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"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

Mar 13

Time to expose one of the biggest fitness lies:

“Carbs are making you fat!”

Read this if you want to lose weight AND build lean muscle (without restricting foods you love):

Carbs are NOT the enemy. But only if you know:

• What carbs to avoid
• Which ones to eat
• When to eat them

Let’s dive in:

Carbs are fuel for the brain and body.

• Your brain runs on glucose from carbs
• Your metabolism thrives when fueled properly
• Your muscles need glycogen from carbs for strength and recovery

Eliminate carbs completely, and you’ll feel weak, sluggish, and unfocused.

Read 12 tweets

Jimmy Mackey

@thejimmymackey

Mar 10

Harsh truth:

Cardio is a stupid way to lose fat.

If you have 30-50 pounds of stubborn belly fat to lose by Summer, read this:

Cardio doesn't burn as many calories as you think.

A 30-minute jog? About 300 calories. That's one cookie.

Plus, your body adapts quickly, making cardio less effective over time.

Excessive cardio can lead to muscle loss.

When you're in a calorie deficit, your body may break down muscle for energy.

This slows your metabolism, making fat loss even harder.

Read 14 tweets

Jimmy Mackey

@thejimmymackey

Feb 27

The most under-recognized yet dangerous health condition:

Insulin resistance.

It's why 38% of Americans have pre-diabetes and can't lose weight (no matter how hard they try).

5 ways to reverse it (and lose 30-50lbs of stubborn fat):

So what is this mysterious “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.

This leads to chronic inflammation which causes fat gain, brain fog and constant fatigue.

And eventually, the 4 Horsemen of Chronic Disease:

1. Heart Disease
2. Alzheimers
3. Diabetes
4. Cancer

Read 15 tweets

Jimmy Mackey

@thejimmymackey

Feb 25

Harsh truth:

You'll NEVER get a 6-pack doing crunches.

What's the secret? Dropping that stubborn 15-20 pounds.

So if you want to enter summer 2025 with a chiseled core...
Start these 7 simple fat-shredding hacks today: 🧵

1. Skip cardio...

Increase daily movement instead:

NEAT (Non-Exercise Activity Thermogenesis) burns up to 15% of your daily calories.

Standing burns 30% extra calories vs sitting.

10k steps = an extra 400 calories torched daily.

Combine this with lifting for ultimate results.

2. Lift weights

But don't lift to burn calories - do it to build muscle.

Why?

Just 3 sessions per week boosts your resting metabolism between 5-9%.

Your body becomes a fat-burning machine 24/7.

Read 11 tweets

Jimmy Mackey

@thejimmymackey

Feb 24

Men will grind 80-hour weeks chasing money,

Then wonder why they’re fat, tired, and divorced at 50.

I’ve helped over 300 men lose up to 50lbs (with just 3 hours/week in the gym).

This is how (The busy man’s fat loss guide) 🧵:

1/ DIET

No, I'm not going to tell you to eat kale and quinoa for every meal.

But if you're living off takeout and protein bars, we need to make a change.

The key? Prep like you prep for that big meeting.

Every Sunday, spend 2 hours batch cooking:

- Grass-fed beef
- Wild-caught salmon
- Roasted vegetables

Store in containers, ready to grab and go.

Rule: Eat protein + veggies first, then enjoy your steak or dessert guilt-free.

Read 15 tweets

Jimmy Mackey

@thejimmymackey

Feb 13

“I don't have time to get in shape"

BS.

You just need 20 minutes and your bodyweight.

Here’s a dead-simple routine to build strength, burn fat, and feel incredible (from anywhere):

1) Push-Up

Everyone knows this classic. Few maximize its potential.

The secret? Tempo:
→ 3 seconds down
→ 1-second pause at the bottom
→ Explosive up

Keep your body straight and elbows at 45°. Your chest and triceps will feel the burn.

2) Single Leg Glute Bridge

No weights? No problem.

Lie on your back, feet flat, knees bent @ 90 degrees.

Engage your glutes to raise your hips.

A strong posterior chain starts here.