@FitFounder
If you sit for more than 6 hours a day, read this:
2.4Kreplies
63.3KRetweets
372KLikes
46.4MViews
All threads by @FitFounder@FitFounderSitting for long periods can lead to:
· Poor posture
· Obesity & weight gain
· Neck, shoulder & low back pain
· Increased risk for depression + anxiety
and more...
Below are 6 exercises to do so you can start reversing the dangerous effects of sitting:
Read more@FitFounder
-
Use workouts to gain muscle, diet to burn fat and cardio to improve your overall health & longevity.
-
Eat a high protein diet comprised of whole foods for the best body composition.
-
When lifting weights use your mind to muscle connection to increase muscle contraction.
Read more@FitFounderStrongs lungs lead to a longer life.
But 99% don't know how to improve lung health.
Here are 5 powerful methods to build stronger lungs:
450replies14.4KRetweets58KLikesViews @FitFounder
- Max Heart Rate Cardio
This is the heavy lifting for your lungs.
A max heart rate cardio session is any activity that pushes your heart rate to the upper limits.
It can be as little as 30 seconds up to 20 minute intervals.
Do at least one of these a week.
Read more@FitFounderWhen an athlete is told to run at 85% they run faster than if they're told to run at 100%.
It's called the 85% rule and here's why it works:
559replies6.7KRetweets46.8KLikesViews @FitFounderCarl Lewis was a 9 time Olympic gold medalist who was known as a master finisher but a slow starter.
He began races 2nd to last but usually ended up finishing first.
It became known that he's wasn't performing at full throttle.
He was going at 85% the whole time.
Read more@FitFounderThings I'm doing at 43 to avoid regret when I'm 73:
449replies4.5KRetweets26.7KLikes5.9MViews @FitFounder
-
Taking care of my health & body so I don't become a burden to myself or my family as I get older.
-
Making family #1. Work is work & family is life. I won't regret spending more time with my family but I might regret working too hard that I miss the ballet recital.
Read more@FitFounderWorkout cheat codes I know at 43 that I wish I knew at 23:
237replies3.5KRetweets25.2KLikes5MViews @FitFounder
-
Count backwards from your desired rep target. This tricks your mind into finishing the reps.
-
Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health.
Read more@FitFounder21 things I wish I knew before I got my body in shape
207replies3.6KRetweets24.9KLikes4.6MViews @FitFounder
-
You can't out-exercise a bad diet. It's more effective to avoid eating 100 calories than it is to burn it.
-
A pound of muscle burns 4-7 extra calories a day. Wanna burn fat in your sleep? Build muscle.
-
If you want to build muscle you need to learn progressive overload.
Read more@FitFounderIf you want to get in the best shape of your life by 2023 read this:
270replies4.2KRetweets23.6KLikesViews @FitFounder
-
Get 80-90% of your calories from single ingredient nutrient dense foods.
-
Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.
-
Eating similar meals every day is an underrated way to get lean.
Read more@FitFounderIn my mid 20's to early 30's I dealt with chronic low back pain.
I went to a Chiropractor & he told me I'd have to live with the pain & get adjustments for the rest of my life.
I said screw that, searched for a different solution & fixed my back.
Here's how I did it:
378replies2.9KRetweets18.4KLikes4.7MViews @FitFounderI started by assessing the problem & finding the root of the issue.
My pain had nothing to do with my spine but from having a weak core, inactive glutes, lack of movement & ego lifting.
Pain is multifactorial. To fix it you need to find the issues & fix it at the root.
Read more@FitFounderFor the last 6 weeks I've taped my mouth before going to sleep.
Here are 8 things I've learned:
577replies4.1KRetweets14.5KLikesViews @FitFounder
- Mouth breathing is a negative for sleep & your teeth
People who mouth breathe are more likely to develop sleep disorders & invite tooth decay.
Mouth breathing forces your lungs to take in too much air, which can cause snoring & can affect your oral health.
Read more@FitFounderHow to get in better shape than 95% of the population (in 4 months):
182replies2.2KRetweets13.9KLikes3.9MViews @FitFounderGet clear about how much food you're putting into your body
Track your foods. Measure them out. Find out the cost of each food going into your body. Note the times you eat them. Then eat less.
Doing this will give you an education you just can't learn in a diet book.
Read more@FitFounder8 Japanese philosophies that will change your life:
182replies3.3KRetweets13.5KLikes2.7MViews @FitFounder
- Ikigai
This is a term for your reason of being.
Your ikigai is your lifes purpose. It’s what brings you joy and inspires you to get out of bed every day.
Contrary to popular belief it's not about professional accomplishment.
It's about finding your bliss.
Read more@FitFounderHard pills you need to swallow if you want to get in shape:
190replies2KRetweets12KLikes3.5MViews @FitFounderIf 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.
Read more@FitFounderShohei Ohtani is the best baseball player on the planet.
While talented but he's been using a forgotten system of goal setting since he’s been in high school.
It's called the Harada Method & here's how it will help you achieve your biggest goals:
144replies1.4KRetweets9.2KLikes2.5MViews @FitFounderTakashi Harada was a high school track & field coach at the worst school in Osaka, Japan.
After years studying the world's best coaches, he created his own system.
His school went from being dead last to the #1 school in Japan producing 13 gold medal winners during his span.
Read more@FitFounderNutrition cheat codes I know at 43 I wish I knew at 23
130replies1.4KRetweets8.8KLikes2.3MViews @FitFounder
-
Stop drinking alcohol. It's empty calories, bad for your health, increases stress & anxiety, and uplevels your appetite making you want to eat more.
-
Stop eating at least 3-5 hours before sleeping to improve the quality of your sleep and aid in digestion.
Read more@FitFounder
- Not exercising
Exercise improves memory by increasing brain-derived neurotrophic factor (BDNF).
This helps you form new synapses and improves learning & memory.
Not exercising on a regular basis is a recipe for brain atrophy.
Read more@FitFounderThe most underrated exercise on the planet are bar hangs.
But 99% of people don't even do them.
Here are 4 powerful reasons to do bar hangs every day:
190replies944Retweets7.9KLikes6.9MViews @FitFounder
- Fix your 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.
Read more@FitFounderMouth breathing has been shown to cause:
· ADHD
· Asthma
· Sleep disorders
· Chronic fatigue
· Allergic reactions
· Facial disfiguration
· Decreased brain activity
What most people don't know is how breathing through the mouth affects the brain.
Read more@FitFounderMore than 7 billion people use their core every day.
But most don't know how to unlock their full power.
Here are 3 powerful moves that will help you build a bulletproof core:
104replies865Retweets6.3KLikesViews @FitFounder
- Anti-rotation
These are exercises that resist rotation in the lower spine.
This exercise strengthens core stability using your obliques & core to resist turning your body.
Examples: Pallof presses, bird dogs, stir pot planks
Read more@FitFounder
-
Your focus in the gym is injury prevention first, results second.
-
Using proper form is more important than the weight you're lifting.
Read more@FitFounder17 workout mistakes I made in my 20's that I'm avoiding in my 40's:
66replies458Retweets3.4KLikes1.5MViews @FitFounder
-
Ego lifting. You'll get better results lifting a weight that you can handle rather than one you're trying to lift to impress others around you.
-
Not warming up properly. Dynamic stretches & muscle activation prime your body for the workout while avoiding injury.
Read more@FitFounder15 sentences about getting in shape that no one wants to hear:
83replies532Retweets3.4KLikes1.4MViews @FitFounder
-
Your weekends are messing up your progress. It's like taking 2 steps forward & 2 steps back. Stop using weekends as an excuse to eat like crap.
-
Numbing your emotions with food is gonna make them worse. Learn how to manage your emotions without having to stuff your face.
Read more@FitFounderIf you want to get your body in shape by the summer, read this:
60replies316Retweets2.7KLikes1.3MViews @FitFounderStep 1 - Track your numbers
What you measure you manage. Keep a weekly log of your weight, inches, and pictures.
I call this the trifecta of results.
You can’t rely too much on weight bc it's only one unit. You need all three to determine if you're seeing results or not.
Read more@FitFounderOver 7 billion people in the world have a butt.
But most don't know how to train it properly.
Here are the 5 best exercises to build a stronger set of glutes:
133replies306Retweets2.6KLikes1.3MViews @FitFounder
- The Hip Thrust
Hip thrusts are an amazing exercise for the glutes.
They're safe because they don't load your back.
They're effective because they create tension on the glutes you begin the movement while getting peak muscular activation at the top of the movement.
Read more@FitFounderIf you get less than 7 hours of sleep a night, read this:
71replies334Retweets1.8KLikes908.6KViews @FitFounderLong term sleep deprivation can lead to:
· Heart disease
· Dementia
· Alzheimer's
· Type 2 diabetes
· High blood pressure
· Depression and anxiety
· Obesity and weight gain
· Reduced cognitive function
You are not your best when you don't get enough sleep. Let's fix that.
Read more@FitFounderLast year my client wanted to drop 25 lbs.
He struggled with his eating habits & wanted a sustainable plan to match his busy lifestyle.
In 3 months we dropped 25 lbs & kept it off while doubling his energy levels.
Here's the 5 step system we used to make it happen:
50replies171Retweets1.7KLikesViews @FitFounder
- The Trifecta of Results
He stepped on the scale every day & we tracked his 7 day average.
We tracked his inches every week.
We took pictures every month.
To know you're making progress you must have a collection of numbers to track on a regular basis.
Read more@FitFounder
-
Underpromise and overdeliver. People will think you're a genius.
-
Always put your shopping cart back in the correct area. Always put your weights back where they belong.
-
If you're having a bad day don’t make it worse by taking it out on others.
Read more@FitFounderIf you have trouble falling asleep at night, read this:
49replies196Retweets1.4KLikes806.9KViews @FitFounderNot getting enough sleep is the worst thing you could do to your health & energy.
Chronically poor sleep can increase the risk of...
· Heart disease
· Type 2 diabetes
· Some forms of cancer
· Dementia & Alzheimers
Want to sleep better? Follow this routine:
Read more@FitFounderA 40 year old can have the energy of a 20 year old if they did the right things for their bodies.
66replies90Retweets1.3KLikes261.2KViews Read more@FitFounderHow to get lean for the summer
- Lift weights 3x a week
- Walk 10k steps a day
- Get the right amount of sleep
- Hydrate with clean drinking water
- Eat a high protein nutrient dense diet in a calorie deficit
Take action on these every day & watch your body get lean.
35replies111Retweets1KLikes119.1KViews Read more@FitFounderHow to slow down the aging process
· Sprint
· Walking
· Lift weights
· Zone 2 cardio
· Get quality sleep
· Eat fruits & veggies
· Moisturize your skin
· Eat a nutrient dense diet
· Drink clean filtered water
· Keep learning new things
· Align yourself with your circadian rhythms
21replies186Retweets947Likes85.1KViews Read more@FitFounderStop watching porn
Porn impacts the brain like a drug by triggering large amounts of dopamine.
Over time your brain builds a tolerance & requires more extreme content to achieve the same level of pleasure.
Take back control of your mind by eliminating porn from your life.
Read more@FitFounderThe 12 Best Ways to Progressively Overload Your Body
Progressive overload is the best way to build muscle in the gym.
In this thread I'll share with you the top 12 ways to apply it to your workouts.
Print this list & use it to make gains next time you're in the gym:
10replies75Retweets547LikesViews @FitFounderBefore trying to workout, focus on hitting the gym.
Before trying to meditate, sit on the meditation cushion.
Finding it hard to stick to a habit?
Just commit to showing up.
23replies38Retweets536Likes60.1KViews Read more
@FitFounder
Sitting for long periods can lead to:
· Poor posture · Obesity & weight gain · Neck, shoulder & low back pain · Increased risk for depression + anxiety
and more...
Below are 6 exercises to do so you can start reversing the dangerous effects of sitting:
Read more
@FitFounder
-
Use workouts to gain muscle, diet to burn fat and cardio to improve your overall health & longevity.
-
Eat a high protein diet comprised of whole foods for the best body composition.
-
When lifting weights use your mind to muscle connection to increase muscle contraction.
Read more
@FitFounder
Strongs lungs lead to a longer life.
But 99% don't know how to improve lung health.
Here are 5 powerful methods to build stronger lungs:
450replies
14.4KRetweets
58KLikes
Views
@FitFounder
- Max Heart Rate Cardio
This is the heavy lifting for your lungs.
A max heart rate cardio session is any activity that pushes your heart rate to the upper limits.
It can be as little as 30 seconds up to 20 minute intervals.
Do at least one of these a week.
Read more
@FitFounder
When an athlete is told to run at 85% they run faster than if they're told to run at 100%.
It's called the 85% rule and here's why it works:
559replies
6.7KRetweets
46.8KLikes
Views
@FitFounder
Carl Lewis was a 9 time Olympic gold medalist who was known as a master finisher but a slow starter.
He began races 2nd to last but usually ended up finishing first.
It became known that he's wasn't performing at full throttle.
He was going at 85% the whole time.
Read more
@FitFounder
Things I'm doing at 43 to avoid regret when I'm 73:
449replies
4.5KRetweets
26.7KLikes
5.9MViews
@FitFounder
-
Taking care of my health & body so I don't become a burden to myself or my family as I get older.
-
Making family #1. Work is work & family is life. I won't regret spending more time with my family but I might regret working too hard that I miss the ballet recital.
Read more
@FitFounder
Workout cheat codes I know at 43 that I wish I knew at 23:
237replies
3.5KRetweets
25.2KLikes
5MViews
@FitFounder
-
Count backwards from your desired rep target. This tricks your mind into finishing the reps.
-
Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health.
Read more
@FitFounder
21 things I wish I knew before I got my body in shape
207replies
3.6KRetweets
24.9KLikes
4.6MViews
@FitFounder
-
You can't out-exercise a bad diet. It's more effective to avoid eating 100 calories than it is to burn it.
-
A pound of muscle burns 4-7 extra calories a day. Wanna burn fat in your sleep? Build muscle.
-
If you want to build muscle you need to learn progressive overload.
Read more
@FitFounder
If you want to get in the best shape of your life by 2023 read this:
270replies
4.2KRetweets
23.6KLikes
Views
@FitFounder
-
Get 80-90% of your calories from single ingredient nutrient dense foods.
-
Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.
-
Eating similar meals every day is an underrated way to get lean.
Read more
@FitFounder
In my mid 20's to early 30's I dealt with chronic low back pain.
I went to a Chiropractor & he told me I'd have to live with the pain & get adjustments for the rest of my life.
I said screw that, searched for a different solution & fixed my back.
Here's how I did it:
378replies
2.9KRetweets
18.4KLikes
4.7MViews
@FitFounder
I started by assessing the problem & finding the root of the issue.
My pain had nothing to do with my spine but from having a weak core, inactive glutes, lack of movement & ego lifting.
Pain is multifactorial. To fix it you need to find the issues & fix it at the root.
Read more
@FitFounder
For the last 6 weeks I've taped my mouth before going to sleep.
Here are 8 things I've learned:
577replies
4.1KRetweets
14.5KLikes
Views
@FitFounder
- Mouth breathing is a negative for sleep & your teeth
People who mouth breathe are more likely to develop sleep disorders & invite tooth decay.
Mouth breathing forces your lungs to take in too much air, which can cause snoring & can affect your oral health.
Read more
@FitFounder
How to get in better shape than 95% of the population (in 4 months):
182replies
2.2KRetweets
13.9KLikes
3.9MViews
@FitFounder
Get clear about how much food you're putting into your body
Track your foods. Measure them out. Find out the cost of each food going into your body. Note the times you eat them. Then eat less.
Doing this will give you an education you just can't learn in a diet book.
Read more
@FitFounder
8 Japanese philosophies that will change your life:
182replies
3.3KRetweets
13.5KLikes
2.7MViews
@FitFounder
- Ikigai
This is a term for your reason of being.
Your ikigai is your lifes purpose. It’s what brings you joy and inspires you to get out of bed every day.
Contrary to popular belief it's not about professional accomplishment.
It's about finding your bliss.
Read more
@FitFounder
Hard pills you need to swallow if you want to get in shape:
190replies
2KRetweets
12KLikes
3.5MViews
@FitFounder
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.
Read more
@FitFounder
Shohei Ohtani is the best baseball player on the planet.
While talented but he's been using a forgotten system of goal setting since he’s been in high school.
It's called the Harada Method & here's how it will help you achieve your biggest goals:
144replies
1.4KRetweets
9.2KLikes
2.5MViews
@FitFounder
Takashi Harada was a high school track & field coach at the worst school in Osaka, Japan.
After years studying the world's best coaches, he created his own system.
His school went from being dead last to the #1 school in Japan producing 13 gold medal winners during his span.
Read more
@FitFounder
Nutrition cheat codes I know at 43 I wish I knew at 23
130replies
1.4KRetweets
8.8KLikes
2.3MViews
@FitFounder
-
Stop drinking alcohol. It's empty calories, bad for your health, increases stress & anxiety, and uplevels your appetite making you want to eat more.
-
Stop eating at least 3-5 hours before sleeping to improve the quality of your sleep and aid in digestion.
Read more
@FitFounder
- Not exercising
Exercise improves memory by increasing brain-derived neurotrophic factor (BDNF).
This helps you form new synapses and improves learning & memory.
Not exercising on a regular basis is a recipe for brain atrophy.
Read more
@FitFounder
The most underrated exercise on the planet are bar hangs.
But 99% of people don't even do them.
Here are 4 powerful reasons to do bar hangs every day:
190replies
944Retweets
7.9KLikes
6.9MViews
@FitFounder
- Fix your 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.
Read more
@FitFounder
Mouth breathing has been shown to cause:
· ADHD · Asthma · Sleep disorders · Chronic fatigue · Allergic reactions · Facial disfiguration · Decreased brain activity
What most people don't know is how breathing through the mouth affects the brain.
Read more
@FitFounder
More than 7 billion people use their core every day.
But most don't know how to unlock their full power.
Here are 3 powerful moves that will help you build a bulletproof core:
104replies
865Retweets
6.3KLikes
Views
@FitFounder
- Anti-rotation
These are exercises that resist rotation in the lower spine.
This exercise strengthens core stability using your obliques & core to resist turning your body.
Examples: Pallof presses, bird dogs, stir pot planks
Read more
@FitFounder
-
Your focus in the gym is injury prevention first, results second.
-
Using proper form is more important than the weight you're lifting.
Read more
@FitFounder
17 workout mistakes I made in my 20's that I'm avoiding in my 40's:
66replies
458Retweets
3.4KLikes
1.5MViews
@FitFounder
-
Ego lifting. You'll get better results lifting a weight that you can handle rather than one you're trying to lift to impress others around you.
-
Not warming up properly. Dynamic stretches & muscle activation prime your body for the workout while avoiding injury.
Read more
@FitFounder
15 sentences about getting in shape that no one wants to hear:
83replies
532Retweets
3.4KLikes
1.4MViews
@FitFounder
-
Your weekends are messing up your progress. It's like taking 2 steps forward & 2 steps back. Stop using weekends as an excuse to eat like crap.
-
Numbing your emotions with food is gonna make them worse. Learn how to manage your emotions without having to stuff your face.
Read more
@FitFounder
If you want to get your body in shape by the summer, read this:
60replies
316Retweets
2.7KLikes
1.3MViews
@FitFounder
Step 1 - Track your numbers
What you measure you manage. Keep a weekly log of your weight, inches, and pictures.
I call this the trifecta of results.
You can’t rely too much on weight bc it's only one unit. You need all three to determine if you're seeing results or not.
Read more
@FitFounder
Over 7 billion people in the world have a butt.
But most don't know how to train it properly.
Here are the 5 best exercises to build a stronger set of glutes:
133replies
306Retweets
2.6KLikes
1.3MViews
@FitFounder
- The Hip Thrust
Hip thrusts are an amazing exercise for the glutes.
They're safe because they don't load your back.
They're effective because they create tension on the glutes you begin the movement while getting peak muscular activation at the top of the movement.
Read more
@FitFounder
If you get less than 7 hours of sleep a night, read this:
71replies
334Retweets
1.8KLikes
908.6KViews
@FitFounder
Long term sleep deprivation can lead to:
· Heart disease · Dementia · Alzheimer's · Type 2 diabetes · High blood pressure · Depression and anxiety · Obesity and weight gain · Reduced cognitive function
You are not your best when you don't get enough sleep. Let's fix that.
Read more
@FitFounder
Last year my client wanted to drop 25 lbs.
He struggled with his eating habits & wanted a sustainable plan to match his busy lifestyle.
In 3 months we dropped 25 lbs & kept it off while doubling his energy levels.
Here's the 5 step system we used to make it happen:
50replies
171Retweets
1.7KLikes
Views
@FitFounder
- The Trifecta of Results
He stepped on the scale every day & we tracked his 7 day average.
We tracked his inches every week.
We took pictures every month.
To know you're making progress you must have a collection of numbers to track on a regular basis.
Read more
Read more
@FitFounder
-
Underpromise and overdeliver. People will think you're a genius.
-
Always put your shopping cart back in the correct area. Always put your weights back where they belong.
-
If you're having a bad day don’t make it worse by taking it out on others.
Read more
@FitFounder
If you have trouble falling asleep at night, read this:
49replies
196Retweets
1.4KLikes
806.9KViews
@FitFounder
Not getting enough sleep is the worst thing you could do to your health & energy.
Chronically poor sleep can increase the risk of...
· Heart disease · Type 2 diabetes · Some forms of cancer · Dementia & Alzheimers
Want to sleep better? Follow this routine:
Read more
@FitFounder
A 40 year old can have the energy of a 20 year old if they did the right things for their bodies.
66replies
90Retweets
1.3KLikes
261.2KViews
Read more
@FitFounder
How to get lean for the summer
- Lift weights 3x a week
- Walk 10k steps a day
- Get the right amount of sleep
- Hydrate with clean drinking water
- Eat a high protein nutrient dense diet in a calorie deficit
Take action on these every day & watch your body get lean.
35replies
111Retweets
1KLikes
119.1KViews
Read more
@FitFounder
How to slow down the aging process
· Sprint · Walking · Lift weights · Zone 2 cardio · Get quality sleep · Eat fruits & veggies · Moisturize your skin · Eat a nutrient dense diet · Drink clean filtered water · Keep learning new things · Align yourself with your circadian rhythms
21replies
186Retweets
947Likes
85.1KViews
Read more
@FitFounder
Stop watching porn
Porn impacts the brain like a drug by triggering large amounts of dopamine.
Over time your brain builds a tolerance & requires more extreme content to achieve the same level of pleasure.
Take back control of your mind by eliminating porn from your life.
Read more
@FitFounder
The 12 Best Ways to Progressively Overload Your Body
Progressive overload is the best way to build muscle in the gym.
In this thread I'll share with you the top 12 ways to apply it to your workouts.
Print this list & use it to make gains next time you're in the gym:
10replies
75Retweets
547Likes
Views
Read more
@FitFounder
Before trying to workout, focus on hitting the gym.
Before trying to meditate, sit on the meditation cushion.
Finding it hard to stick to a habit?
Just commit to showing up.
23replies
38Retweets
536Likes
60.1KViews
Read more