Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️

Coach to over 200 Ironman Finishers | World MTB Champions

Coach, Writer, Teacher

Let me show you how over 50's can be more athletic than 20-year-olds

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

[THREAD]

The Turkish Get-Up is an amazing exercise for all over mobility, stability & strength.

Why should you do it & what does good technique look like?

This thread answers these questions.

**If you find the thread useful, please retweet & share the love.**

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[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Intensity drives a far deeper fatigue than volume and does it far quicker.

Don't overdose on the interval training, it's a great way to go backwards.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

"This false perception (‘healthy weight’ through calorie counting) is rooted in the Food Industry's Public Relations machinery, which uses tactics chillingly similar to those of big tobacco."

@DrAseemMalhotra @ProfTimNoakes and Steve Phinney

https://t.co/CoOX5dyqRo

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Spending time in the sun with exposed skin is the best way to get your vitamin D needs.

That's how humans have done it for many thousands of years.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

If you're lean and eat in moderation, it's hard to understand why anyone couldn't do the same.

If you train hard and are jacked, it's hard to believe anyone couldn't do the same.

So, you make assumptions, usually about peoples' moral fibre.

It's usually a bit more complicated.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

I smile when 30-year-olds claim to be beating the odds by being better than they were in their 20's, as if being 30 is somehow a point of decline.

It's only my anecdote, but I was my fastest at 35 (e.g. 15:50 for 5k).

Call me when you're still smashing it at 60+.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Margarine started life as an industrial grease.

A few colourants, a cookbook, plant sterols, the assistance of the faulty diet/heart hypothesis and the backing of the AHA...

And it's sold as healthier than butter, a food we've eaten for centuries.

Why would anyone eat that 💩?

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Squirrels eat to get fat for winter because they have to survive hibernation and a lack of food through that season.

Humans don't hibernate and modern humans have supermarkets.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Eat western diets, get western diseases - heart disease, diabetes, obesity.

What's unique to a "western" diet.

Sugar
Refined grains
Seed oils

Sadly, most of the world now eats a western diet.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Hey @Tesco, Nice job with your Bovaer trial. That will be me shopping elsewhere for all my groceries in future. The loss of one customer may be no big thing thing to you, but to quote a slogan you might be familiar with: "Every little helps".

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Losing to a party who have no good policies and whose only strategy in North Devon is "Vote for us to keep the Tories out" pretty much says it all.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Not exceptionally happy to have a Lib Dem MP in North Devon again, but good riddance to @SelaineSaxby who almost always voted with the government against the interests of North Devon constituents usually despite evidence the government was wrong.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Quitting highly processed food is like quitting smoking.

Would you be surprised to know that the companies who make this stuff are using the same tactics as tobacco companies in an effort to deflect blame for what their foods do to people's health?

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

If you're going to feed people in a hospital, surely you'd actually want to provide them with proper nutrition?

Among other things, where exactly is the protein on that tray?

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

The hinge pattern is a fundamental human movement.

It's a not a pattern that directly grows your "show" muscles, but it's vital if you're going to age well.

Kettlebell swings
Deadlift variations

Including these in your programme = real-world results.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Those magazine cover models with <6% body fat?

They don't look like that all the time.

It's cool to achieve once or twice, but you don't have to look like that all the time either.

Between 10 & 12% body fat is achievable, sustainable & will put you in the top few percent.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Exercise is a celebration of what your amazing human body can do, not a punishment for something you ate.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

When most of the food we buy is engineered to make us overeat, the solution isn't using willpower to just eat less of those foods. When you do that, you're trying to overcome your biology.

The most effective solution is to permanently eliminate those foods from your diet.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

It takes about 3 days to remodel muscle tissue.
It takes about 260 days to remodel tendons & ligaments.

Muscular injuries heal quickly.
Tendon & ligament injuries heal slowly.

Protect your connective tissue.
Increase your volume & load slowly.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Sometimes, more data obscures reality.

So many injured athletes I meet are injured because they don't know how to listen to the signals their bodies are giving them.

Instead, they believe the numbers on their computer screen.

Your body doesn't care what your app says.

[Will "Exerciseyman" Newton 🥩 🏋️ 🏊‍♂️ 🚴 🏃‍♂️ @willnewton]

Age is just a number and all the talk of longevity misses a crucial point.

If you live to 100...

Are you planning to live a long life or die a long death?

There is a marked difference between the two.