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Dan Go

@FitFounder

May 30, 2023 • 11 tweets • 4 min read • Read on X

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This 3 minute neck drill will change your life:

The neck is one of the most important parts of your body.

It moves & protects your head while improving overall mobility but it gets stiff after sitting for long periods of time.

This mobility sequence is only 3 minutes.

Do this consistently & it can change your life:

Looking left & right

Push the shoulder blades back then rotate the neck from side to side.

Try to turn your neck until it feels uncomfortable in a stretching type of way.

Do not turn the head so far that the neck snaps or hurts.

Do this for 15 seconds.

Looking up and down

Place two hands on the chest to focus on your neck.

Then, lift your head up to isolate the muscles & ligaments in the neck.

Next, look down.

Do this for 15 seconds.

Lateral neck stretches

Keep your hands on the chest to isolate the neck, then tilt your head by reaching your ear up.

Return the neck to a neutral position & do the same thing on the other side.

Do this for 15 seconds.

Cell phone stretch

Start by sucking in the chin back to make a double chin.

Then move the neck forward again.

Keep doing this motion to increase the forward & backward mobility of the neck.

Do this for 15 seconds.

Janet Jacksons

Start by keeping the eyes looking straight then slide the neck from side to side while keeping your head level.

Use a mirror to see how far you can slide the neck from side to side with the head level.

Do this for 15 seconds.

3 minute healthy neck mobility flow

1) Looking left & right
2) Looking up & down
3) Lateral neck stretch
4) Cell phone stretch
5) Janet jackson

While doing these keep your tongue at the roof of the mouth for proper posture.

@FitFounder

One of the most under looked parts of your body that doesn't get enough attention is your neck.

Use these stretches to keep it healthy & pain free.

If you liked this follow me @FitFounder

RT the tweet below to share this thread with your friends:

https://twitter.com/fitfounder/status/1663531531107815424

Ps. If you liked this thread you'll like my newsletter.

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Here's another stretch that might help:

The Neck Car (controlled articular rotation)

Stand with a tall spine. Rotate the sides of your neck using the instructions in the video.

Start with 3 reps per side.

Your neck & posture will thank you for doing this.

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Dan Go

@FitFounder

14h

Fat loss hacks I know at 45 that I wish I knew at 25:

1. Eat similar meals every single day. This makes eating simple, removes decision making, and helps you hit your macros and calories consistently.

2. Avoid eating things out of a bag as this can cause overeating. Instead, put your portion on a plate and put the bag away.

3. Get an under-the-desk treadmill. Do walking zoom meetings, watch videos, or read. This will easily add at least 5,000 to 10,000 extra steps per day without even thinking about it.

4. Chew your food until it becomes liquid. This improves digestion and increases your feelings of fullness.

Read 13 tweets

Dan Go

@FitFounder

Apr 8

How to lose fat fast (not for everyone):

There's a little known diet used by bodybuilders, type 2 diabetics, and obese people that can help you lose fat in a rapid timeline.

It's called the Protein Sparing Modified Fast and here's how you do it:

The Protein-Sparing Modified Fast (PSMF) is a super low-calorie diet for rapid fat loss while keeping muscle.

You consume 1-2 grams of protein per lbs of body weight daily and get it from lean sources like chicken or fish.

You limit carbs to 20–50 g, and avoid added fats.

You would consum fewer than 800-1000 calories per day during its intensive phase.

Like I said, not for everyone.

Read 12 tweets

Dan Go

@FitFounder

Apr 5

This is Richard Morgan.

He's a 93-year-old four time world rowing champion who has the fitness levels of a 40 year old.

Scientists studied him to find out his secrets to delaying the aging process.

Here's what they found:

Lesson #1 - It's never too late to start

Richard was never an athlete growing up.

He started rowing at 72 years old but before that he lived a sedentary lifestyle.

Since then he's gone on to win 4 world titles in rowing for his age group.

Lesson #2 - Healthy body fat levels

Richard is 5'3, 131 lbs, which puts him in the normal range for BMI.

His body fat was recorded at 15.4% through a bioimpedance scan.

While the body fat may not be accurate it's still impressive for someone his age.

Read 12 tweets

Dan Go

@FitFounder

Apr 2

Men will lose 3-8% of muscle every decade.

This means a slower metabolism and a weaker body.

Here's your step-by-step game plan on how to stop it:

1. Focus on getting stronger in these movements

Squat, bench press, hinge, lunge, back row, pull-up, overhead press, and carry.

Choose one exercise per each movement and focus on using progressive overload and the next thing...

2. Mechanical Tension Is King

It’s not about how heavy the weight is—it’s about how much tension the muscle is under while moving it.

Controlled reps with intentional contraction taken close to failure will crush sloppy technique while keeping your body away from injury.

Read 9 tweets

Dan Go

@FitFounder

Mar 29

Not all exercise makes you healthier.

In fact, some sports may shorten your life by up to 10 years.

Here are the top 3 sports that increase your lifespan and 3 sports that could take years off it:

#3: Fencing (+6.6 years)

Basically chess with swords.

· Demands lightning-fast reflexes
· Boosts brain-body connection
· Low injury rate compared to other combat sports

#2: Gymnastics (+8.2 years)

Calisthenics on steroids.

· Builds strength, flexibility, and proprioception
· Gymnasts tend to develop lifelong movement skills
· Maintains youth-like agility well into later life

Read 10 tweets

Dan Go

@FitFounder

Mar 25

Everyone thinks they need to spend hours in the gym.

But the reality is that you can keep yourself healthy by doing some short exercise snacks a few times a day.

Here's a guide on exercise snacks and 16 time efficient workouts you can do anywhere:

Exercise snacks are short bursts of physical activity, typically lasting from 30 seconds to 10 minutes, designed to be incorporated into your daily routine.

They were designed for the time-strapped individual who can't dedicate hours to the gym.

Benefits of doing exercise snacks:

· Improved cardio
· Improved exercise performance
· Improved cognitive function
· Improved muscle strength
· Reduced blood sugar levels
· Enhanced insulin sensitivity
· Improved mood and reduced stress

Here are 16 you can do anywhere:

Read 11 tweets

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