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Dan Go

@FitFounder

Aug 5 • 10 tweets • 3 min read • Read on X

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8 exercises for people who sit at desks:

1. The crab reach targets your lats and hips while activating your glutes.

Aim for 4 to 8 reps per side.

2. The McGill Big 3 (Bird dogs, McGill Crunch, Side planks) strengthens the key muscles (core, obliques, and glutes) surrounding the low back.

Aim for 4 to 8 reps per exercise per side.

3. The Glute Bridge hold strengthens your hips and glutes crucial for good posture and a strong low back.

Aim for 5-10 reps with a one second hold at the top.

4. The downward dog to cobra is a yoga move designed to stretch out your hips, low back, hamstrings, and calves.

Aim for 5-10 reps.

5. The hip swivels work the internal and external rotation of your hips.

Aim for 5-10 reps per side

6. The couch stretch mobilizes your hip flexors and loosens up your lower back.

Aim for 30-60 seconds per side.

7. The World's Greatest Stretch does everything. It mobilizes your hips, glutes, adductors, and upper back. Also great for warming up the body before a workout.

Aim for 5 to 10 reps per exercise per side.

8. Passive bar hangs improves grip strength, shoulder mobility, posture & decompresses the spine.

Aim for 1-2 minutes.

Do these in the morning, during desk breaks, or before going to bed.

Your body will thank you.

If you liked this follow me @FitFounder for more

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More from @FitFounder

Dan Go

@FitFounder

Jul 29

Hard pills you need to swallow if you want to get in shape:

If you're out of shape it means you've accepted being average.

The most contrarian thing you could do is get your body in shape.

Getting fit is the one thing that most people just can't seem to do in their life and accomplishing it makes you above average.

The more fatter you are, the worse your brain works

Having a big belly reduces blood flow to the areas of the brain responsible for decision making & emotional control.

This is not a statement but a scientific fact.

If you want your brain to work better get your body in shape

Read 11 tweets

Dan Go

@FitFounder

Jul 22

A Japanese doctor has just proven that living to 100+ isn't luck...it's a formula.

Dr. Shigeaki Hinohara lived to 105 while most doctors barely make it to 70.

Here are his 8 secrets to living a long life:

1. Never fully retire

His principle was to stay purposeful and always have a goal or a plan for tomorrow.

Purpose fuels energy, and staying engaged and busy keeps your mind and spirit young, no matter your age.

2. Stay in motion

His philosophy was not about intense workouts. It was about walking often, skipping elevators, and carrying your own things.

Gentle movement all day beats sedentary habits and a body that's always in motion keeps you healthy and energized.

Read 10 tweets

Dan Go

@FitFounder

Jul 19

If I woke up 30 pounds overweight and wanted to lose it all by the end of this year, this is EXACTLY what I'd do:

1. Eliminate alcohol. When you drink your body prioritizes burning it first. Trying to burn fat while drinking alcohol is playing the game on hard mode.

2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .8. That will be the daily grams of protein you need to eat to maintain/build muscle while burning fat.

4. To keep it easy focus on hitting your calories and protein.

5. Set the right meal schedule:

- Last meal 3 to 5 hours before bed
- First meal 1-2 hours upon waking
- Second meal between them

6. Eat a breakfast containing 40g of protein to regulate hunger and appetite at night while building muscle.

Read 11 tweets

Dan Go

@FitFounder

Jul 15

This is Chuando Tan.

He is 59 years old and looks like he's in his late 20's or early 30's.

Here are his secrets to looking half his age:

DIET

He eats a high protein low carb diet.

Daily meals include Hainanese chicken, fish, rice, eggs & legumes.

He also prioritizes water intake & limits sugar, preferring to consume it during the daytime if necessary.

He attributes 70% of his youthful appearance to his diet.

WORKOUTS

He trains with weights 3-5x per week with up to 1.5 hours each session.

3x a week he does low-intensity cardio (running exercises with weight training & the occasional yoga session.

Read 9 tweets

Dan Go

@FitFounder

Jul 10

If you want to create a strong lower back, read this:

The key to building a stronger low back is by addressing the 4 pillars:

1) Hip mobility
2) Glute strength
3) Core stability
4) Movement
5) Mindset

Here are 8 effective exercises to build a stronger low back:

The World's Greatest Stretch

The WGS is a collection of stretches in one.

The forward instep mobilizes your hips & adductors. The windmill activates your upper back & the lean back stretches your hamstrings.

Breathe through each stretch & go within your range of motion.

Read 12 tweets

Dan Go

@FitFounder

Jul 7

For the past month I've been doing 2 minute bar hangs and my life will never be the same.

This is what happens to your body when you hang every day:

1. Improved Posture

Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body.

They also provide a constant stretch on the shoulders, back arms & lats.

This helps reverse upper body posture defects that come from sitting for too long.

2. Increased Grip Strength

The grip of your hand supports your weight.

A good grip improves your performance across all exercises, like pull-ups, rows, deadlifts...anything requiring a strong grip.

It also makes daily activities easier, such as handshakes and opening jars.

Read 10 tweets

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