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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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More from @FitFounder

Dan Go

@FitFounder

Oct 25

One of the most dangerous types of fat in the world is Visceral fat.

It wraps around your organs, bloats your belly, and is a silent killer.

Here’s a workout you can do to eliminate it from your body once and for all 👇

Why is visceral fat so dangerous?

· Increases inflammation
· Raises heart disease & diabetes risk
· Shrinks brain regions tied to memory & focus
· Disrupts hormones & appetite

This is the real belly fat that shortens lifespan.

But here’s the good news: it’s reversible.

The 3 best workouts proven to melt visceral fat:

1. High-Frequency Strength Training
2. Moderate-Intensity Walking
3. High-Intensity Cardio (HIIT)

Each attack fat from a different angle, and together, they form the world’s most effective workout system to delete visceral fat.

Read 8 tweets

Dan Go

@FitFounder

Oct 21

Too busy to spend hours at the gym? Do Cardio Strength Training.

These are short workout sessions (20 min or less) that help you burn fat, build muscle, and improve your V02 max.

Here are 5 Cardio Strength Workouts you can start using today:

Cardio strength combines cardio + resistance into one workout.

Instead of separating them, it blends circuits & metabolic training so you:

· Build lean muscle
· Burn calories
· Improve heart health
· Boost endurance
· Sharpen your mind

...In 20 minutes or less.

Workout #1: Supersets & Tri-sets

Do 2–3 exercises back-to-back with little rest. Great for hitting multiple muscles fast.

Example Superset (3x5–10 reps):
A1 Goblet Squat
A2 Incline Bench Press

Example Tri-set (3x5–10 reps):
A1 Squat
A2 Press
A3 Tricep Push

Read 10 tweets

Dan Go

@FitFounder

Oct 18

7 walking hacks to help you burn more fat and live longer (COPY THIS):

#1 - Japanese Interval Walking

Alternate 3 min fast, 3 min slow × 30 min.

Studies show it burns more fat, lowers blood pressure, & boosts VO₂ max better than steady walking.

#2 - Incline Walking

A 5% grade burn can lead to up to 50% more calories burned.

A 10% grade can double it.

Bonus: It puts less stress on the knees since hips + glutes take more load.

Read 9 tweets

Dan Go

@FitFounder

Oct 11

4 supplements I'm getting my aging parents to take:

1. Creatine
2. Omega 3's
3. Vitamin D3 + K2
4. Magnesium glycinate

Here's why...

1. Creatine

Creatine isn’t just for gym bros, it’s for longevity.

It helps preserve muscle and strength, which decline 3–8% every decade after 30.

It also boosts brain energy and may protect against depression and cognitive decline.

2. Omega 3’s

Fish oil is brain and heart insurance.

EPA + DHA lower inflammation, improve blood flow, support memory, and protect against heart disease.

Most older adults don’t get enough through diet and when paired with the next supplement has been shown to reduce biological aging.

Read 8 tweets

Dan Go

@FitFounder

Sep 26

5 simple ways to test how long you'll live:

Living longer is not just about adding years to your life. It's about reducing risk.

Aside from doing bloodwork or a VO2 max test, there are 5 simple tests you can do at home to assess your risk for mortality.

Do these and see how you score:

Passive bar hangs

This tests upper body strength & grip strength, which is an indicator of longevity.

You just hang from a bar for as long as you can.

60 seconds or higher is advanced. 40 seconds is a pass. 30 seconds or less needs work.

Read 14 tweets

Dan Go

@FitFounder

Sep 23

If I had to go from 30% to 15% body fat in 4 months or less, here's EXACTLY what I'd do:

1. Know your numbers.

Measure waist, chest, hips weekly.
Track weight daily (use 7-day averages).
Log your food, workouts, and progress consistently.

Numbers are your GPS. They tell you what’s working so you can repeat it.

Optional but powerful: blood work + DEXA.

Glucose, triglycerides, HDL, A1C, cholesterol, blood pressure.

These let you separate the signal from the noise by showing you what’s really happening inside.

Read 10 tweets

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