Push Ups

A Regular push up is lifting about 55-75% of your body weight.  Declined push ups raise the percentage of body weight you are lifting.  The higher your legs are the higher percentage of body weight you are lifting.  If you did push ups with your legs on a two foot bench it would be easier then doing it from a three foot bench.  See the connection?  Try doing normal push ups and then try doing declined push ups.  You will feel a difference.  If you can not do a normal push up try doing a inclined push up with your feet below your head until you can do normal push ups.





Click Here to View Website This Information is From

HUB99

     This is a new program I decided I should come out with.  I realized lately that we have made a jumping work out (legs), and speed, agility, and conditioning (legs), and basic (which also includes legs).  So thought we should balance you out.  Right now you are all a little bottom heavy.  You can believe or not, but we did this on purpose because we did not want to start you out top heavy because then you would be majorly off-balance.  When you are off-balance, as you should know, you fall... You fall a lot.  That is not good, especially when you hit your head on the ground!  Anyways, I will get back to my point.  I made this program to work your upper body and push to the max (maximum).  It is called Hot Upper Body in 99 days.
     Once again I must give you all "the speech" that I always say before I write a work out...  You must not cheat on these work outs.  You are only cheating yourself!  That is not cool!  If you want the full results of the work out, you must work hard and push yourself as hard as you possibly can.  However, if you cannot complete a work out, do not feel bad because at first you should have trouble finishing the work outs because they are hard.
     I hope you enjoy this work out, and most importantly, I hope you enjoy your brand new body!  Your "hot upper body".

HUB99 INSTRUCTIONS 

(this is for people with free weights and dumbbells)

• WARM UP:  Start your warm up stretching!  I say this every time because it is so important!  You do not want to pull a muscle because if you pull a muscle then you cannot work out for a while!  We do not want that!  Anyways... Start your stretching by walking up to a wall or preferably a doorway.  Then you will grab something above your head and make sure your arm is completely extended.  Then turn away from your arm.  You should feel the stretch on chest.  Hold this for ten to fifteen seconds and then do the same thing for your other arm.  After this you should grab your arm (which ever one you want) and pull across your chest and hold for ten to fifteen seconds.  Do this for both arms.  You should feel the stretch in your upper back behind your shoulder.  Next bend your arm completely and put it behind your head.  Pull on your elbow with your other hand for ten to fifteen seconds.  Do this on both arms.  You should feel it on your side.  Now you should start actually warming up your muscles!  Do arm circles.  Stick your arms straight out and do fifteen little circles with your arms and then reverse your direction.  After this do the same thing, but do big circles.  
• WORK OUT: Start by doing five sets of twenty push ups.  Take forty-five second breaks in-between sets. Next do five sets of dumbbell curls with whatever weight you can do.  Do ten reps and take forty-five second breaks.   After this sit down with good posture.  Take your dumbbells and push them straight up ten reps for five sets. Take forty-five seconds between sets.  After this do shoulder flys.  This is when you grab dumbbells and swing your arms up and down like your are trying to fly.  However, you do not need to put your arms straight out.  Do the same amount of reps and sets and with the same amount a rest time.  For the last exercise put a dumbbell behind your head and grab it with both hands and then extend your arms and put them back down.  I think by now you should know the reps, sets, and brake times... I hope you do.

     This is a hard work out, and you need to push yourself.  It will greatly benefit you if you take it seriously. Nathan and I worked hard on this!

DON'T BE FAT! BE THAT!

The Fresh Prince of Bel Air

This is an awesome song and it is perfect for working out to or shooting hoops to.  It is really cool!    So go check it out on youtube and when you love it buy it!  If you like this song or want to let us know what you think leave a comment!

Now this is a story all about how
My life got flipped turned upside down
And I'd like to take a minute just sit right there
I'll tell you how I became the prince of a town called Bel-Air

In West Philadelphia born and raised
On the playground is where I spent most of my days
Chillin' out maxin' relaxin' all cool
And all shootin' some b-ball outside of the school
When a couple of guys who were up to no good
Started makin' trouble in my neighborhood
I got in one little fight and my mom got scared
And said you're movin' with your auntie and uncle in Bel-Air

I begged and pleaded with her day after day
But she packed my suitcase and sent me on my way
She gave me a kiss and then she gave me my ticket
I put my walkman on and said I might as well kick it
First class yo this is bad
Drinkin' orange juice out of a champagne glass
Is this what the people of Bel-Air live like
Hmmm this might be all right

But wait I hear they're prissy, bourgeois and all that
Is this the type of place that they should send this cool cat
I don't think so I'll see when I get there
I hope they're prepared for the prince of Bel-Air

Well uh the plane landed and when I came out
There was a dude looked like a cop standin' there with my name out
I ain't tryin' to get arrested yet I just got here
I sprang with the quickness like lightening disappeared

I whistled for a cab and when it came near
The license plate said "Fresh", and had dice in the mirror
If anything I could say that this cab was rare
But I thought nah forget it, yo home to Bel-Air!

I pulled up to the house about 7 or 8
And I yelled to the cabbie, "Yo Holmes, smell ya later!"
Looked at my kingdom I was finally there
To sit on my throne as the Prince of Bel-Air
Click Here to View the Website These Lyrics are From

I THREW IT ON THE GROUND

     I just remembered this old video.  If you have not seen it, you are missing out.  Some amount of years ago, SNL came out with this music video.  I highly encourage you to embrace this video and I promise that you will love it!  This is my new theme song.  If you use my future program, you will be able to throw anything on the ground with great force.  It is called HUB99 which stands for Hott Upper Body for 99 days.  It will be awesome!

I Looooooove Pictures

     As the title of this post says, "I Looooooove Pictures".  I need some of the best workout pictures emailed to me, Black Spiderman, right here of the Fat To That blog. 
     When I say pictures, it sounds like a very broad statement...  It is...  That means that I want pictures of power-lifting contests, guys/girls on steoids, guys/girls working out, guys/girls working out to music, or you could send pictures of yourself doing work outs and/or our workouts.

DON'T BE FAT! BE THAT!

Off-Topic...

     This is a little off-topic, but I just had to show you guys!  This is my groups history video for a project that we were assigned while I was still in school.  It is so hilarious!  We had the best video in the class by far!  My teacher loved it and I still love watching the great humor that my friends and I put into it.  You will love it!

DON'T BE FAT! BE THAT! (I know that my phrase does not fit with this post, but I have to say it no matter what... Sorry.

Music Pictures

     Nathan has been giving you guys some work out music.  By the way, those are some amazing songs and I really do recommend them.  I was wondering what I should post (since I am the lead blogger), so I decided it would be fun to post some pictures of guys listening to work outs while simultaneously working out.  These are some inspiring pictures that should inspire you guys to but some music and listen to it while you work out.  It really does help.  Even if you don't think it does not help, you are wrong.  Your mind actually gets pumped up and ready for your next exercise if you are listening to music that pumps you up.  It is a proven fact that it does.

     Enjoy your music given by Nathan and have an awesome time working out to it!  If I know Nathan, I am sure that he will find more songs to post on our blog... Trust me.  Well, once again, enjoy the music and pictures!

DON'T BE FAT! BE THAT!

Work Out by J Cole

This is a great song!  If you have not yet heard it i suggest checking it out on youtube.  I believe it is an awesome song to listen to!  Especially while working out!  So after you check it out when you love it go ahead and download it from Itunes!  Do not forget to try out a workout program or all of them!

Fat to That Only for Losing Weight?

I got no emails from people in the past couple of days, some bad and some really bad, and I felt driven to wright this post because the topic of about 12% of these bad and really bad emails was asking me why I would exclude them from our blog, the other 88% was just the usual fan mail.  So I would like to point out that Fat to That is not only for losing weight and it makes me disappointed that people would think we were being prejudice.  So I would just like to let all of you know to feel free to try any of the programs and to know that Fat to That was designed not only for losing weight but also getting in better shape then you already are.  In other words it was created for everyone and anyone!  So try out a program today!

Eye of the Tiger

Eye of the Tiger was originaly made for the extremely well known movie series Rocky, after they were not given permission for the song Another One Bites the Dust.  If you have seen Rocky 4 then you know what I mean when I say this song was made for exercising to.  It was, as a matter of fact,  designed for almost just that.  So if you have not heard this song check it out on youtube. If you like it maybe download it and have the perfect addition to your work out music collection!

SHIRTS

     I have recently decided on some shirts/tank tops for us to wear.  I cannot decide between a few because my designs are all so cool!  I will somehow figure out how to post the pictures of the designs.  For now I can only describe them.

1. Grey tank top with a white stencil of a buff guy crossing his arms in white.  Under it is a hash-tag that says "#getbigg" in white.
2. A white tank top with the "shadow' of a man from the waist up flexing.  In the mans body are the words "FAT TO THAT".
3. A grey tank top that has the "shadow" of a dude dunking.  Next to in sideways letter it says "BALL HARD".

     I understand that you probably cannot determine what you want from these descriptions.  I am working hard on try to find a way to post the pictures so that you guys can have a better idea of what they look like.

DON'T BE FAT! BE THAT!

Do the John Wall

I strongly suggest that you have to buy this song!  It is aweome and all about b balling!  It is basicaly an awesome work out song!  I suggest you look it up on youtube and if you like it download it from Itunes!

 I challenge  you to listen to this song and not sing along!

"Do The John Wall"

raleigh be the city where we like to do the dance, flex to left throw some money out ya hands, we do it for the city, ya we do it for the fans to ball like wall boy you gotta do the dance

everybody do the john wall, john wall, john wall, john wall, john wall, john wall, john wall, john wall

Everybody clear out, hand me the rock
Time winding down 3 seconds on the shot clock
Break the defense homeboy I can't be stopped
All about my money so you know I'm hitting bank shots
I'm trying to tell them, boy you can't guard this
Beast on the court homeboy I play the hardest
Jump shot stupid, yeah it's retarded
You can't guard me in the paint I'm an artist
See I hustle on the floor call me Rick Ross
See the Troop get it jumping like a tip-off
I play hard until I hear the ref blow the whistle
I'm a player but my game be so official
Never reach got to stay out of foul trouble
But I drive in the lane, get them in foul trouble
They cant solve my game I'm a hard puzzle
But I keep three dimes that's a triple double

raleigh be the city where we like to do the dance, flex to left throw some money out ya hands, we do it for the city, ya we do it for the fans to ball like wall boy you gotta do the dance

everybody do the john wall, john wall, john wall, john wall, john wall, john wall, john wall, john wall

Sick with it
Hustle for the rock I go-go get it
I'm in it to win it, 919 baby we represent it
And I don't ball hog we got our whole team in it
See you just dribble but ain't ever got the heart to finish
Can't put me out the game I'm in that thing from start to finish
And if I can't drive the lane then best believe I'm about to dish it
Sideline drifting now I'm gliding down the baseline
About to do a big slam catch me on them inches
Coming from the south side
The expectations of us is that we will not rise
And still we prove them wrong, we flexing cause we hot guys
Bring life to the game we will not die
Hah, Yeah
Stand tall, yeah you call that the great Wall
All I do is ball I get up I can take a fall
I'm Hungry for the top, call it lunchtime
Game winning shot, yeah it's clutch time

raleigh be the city where we like to do the dance, flex to left throw some money out ya hands, we do it for the city, ya we do it for the fans to ball like wall boy you gotta do the dance

everybody do the john wall, john wall, john wall, john wall, john wall, john wall, john wall, john wall

Let's do it
Oh yeah we balling, balling until we falling
Until the last second I'm guessing we gone be brawling
Cause Kentucky here to win, not to watch you play
Whole world do the dance say what up UK
Better take him out the game, cause they say that boy insane
When he coming down the lane, trying to catch a bang bang
First we flex, show the muscle then JIGG on them
For the small play, let my Cousins get big on them
You ain't handling nothing I'm about to catch a steal on them
Pass it to the point, crossover and I'm still on them
Crowd going bananas so you know that's why we peel on them
And we from the "R", ain't nothing like being real on them
Jump shot deadly, you know that we kill on them
Time to grab the money ball, about to shoot a bill on them
Yeahh, north cack we gone show them how to do it
Do the John Wall it ain't really nothing to it

raleigh be the city where we like to do the dance, flex to left throw some money out ya hands, we do it for the city, ya we do it for the fans to ball like wall boy you gotta do the dance

everybody do the john wall, john wall, john wall, john wall, john wall, john wall, john wall, john wall

Weekend Update #1

     This weekend was another weekend where I was playing in a basketball tournament.  I pulled a sick dunk right on another guy.  Needless to say, he ran home crying.  I hung on the rim and did some pull ups in order to assert my dominance on the rim.  Everyone went crazy!  That dunk spurred me on to be a monster the rest of the game.  Despite my monster game we ended falling short in that game and later lost the tournament. 
     I also played in another tournament where I played against a famous basketball player from where I am from.  He played defense on me, but did not scare me one bit!
     I will start doing these weekend updates every weekend from now on!

DON'T BE FAT! BE THAT!

Ball So Hard University

Go get this shirt! It is boss!  I would wear it after balling or my daily session of SVI69. 

 Click This Link to Buy This Shirt

Go get this shirt! It is boss! I would wear it after balling or my daily session of SVI69. 

Ndomukong Suh

     Okay, we all know that Ndomukong Suh is the last person that you would want to run into in a dark alley.  Actually, I would be scared of him anywhere I saw him.  Anyways... We all know who he is.  Suh is the scariest man in the NFL.  He is like the Kendrick Perkins of football.  Suh is so dominant for a reason; that reason is that he is a beast.  He worked so hard on his body to get in the shape it is in today. We need to do what he has done to his body!

DON'T BE FAT! BE THAT!

SVI69 Results #4

With SVI69 white guys can dunk too. I strongly feel that everyone, whether or not you want to, should try SVI69.  It is fun and awesome.  You will soon be able to jump higher than almost anyone, unless you can not.  It is hard work but almost guarenteed to work, unless it does not.  No matter who you are or where you come from, unless you have some kind of disabiliaty, then SVI69 is almost praticaly guarenteed to work.  So go home or go to the gym and try it out!  Then have awesome hops like shown in the picture.

Tell Your Friends

These are some body builders.

 

     Everyone wants a body like this one!  Don't wait for a program to come out on television!  Follow Fat To That today!  We are constantly creating new workouts designed specifically for our followers!  Just watch the results that our followers get after they complete one of our programs!  If you are interested, click "Follow" in the top left corner of our blog.  You can also email me, or any of my co-bloggers if you want us to design a specific workout for you.  We also have another great feature! You can type in your email into the box that says "FOLLOW BY EMAIL" at the bottom of our page.

DON'T BE FAT! BE THAT!

     

ACS-X-Post Review

     I am not currently training with the program, but I know somebody that is training with it.  I am doing other workouts because I do not wish to get better speed and agility at the moment.  I am doing the conditioning from the workout along with the basic workout.
     I have gotten an email about it being too hard!  That is exactly what I told you! Isn't it?  No offense,  but you need to man up!  I hope that you all make the most of this program!  (At least where I live) It is starting to get hot outside.  It is getting up 95 degrees!  If I were doing ACS-X, I would certainly do it inside.  Continue to work hard!

DON'T BE FAT! BE THAT!

SVI69 Results #5

Spud Webb won the dunk contest of 1986.  As you may know he was only five foot seven inches during his NBA career. Currently the average NBA player is almost a foot taller.  You may be wondering how he did it and an extremely reasonable explanation would be SVI69!  But unfortunately this program was not yet created so the only other explanation is he was born with serious hops.  Just imagine what Spud Webb could have done if he had used SVI69!

SVI69 Results #3

SVI69 results kind of.... Statistics show that over 69.696969% of Americans have heard of SVI69, but 99.999% of them believe that SVI69 is not for them because it is too intense.  I am here to tell you that that is possibly true, but there is only one way to find out and under 69% of people using it who were doubtful changed their minds.  The other 31% were not doubtful to begin with.  So if you are interested in SVI69 go ahead and try it.  It is an awesome program and almost guarantees success if done properly.

Click this link to view the website this came from 

Statistics may vary from the truth by over 99%.

ACS-X

     I have decided to call the new program ACS-X.  It is simple, ACS-X stands for Agility Conditioning Speed eXtreme.  This workout is designed to help get quicker, faster, more agile, and in better condition.  I have thought of the main drills and what should stay and go.  Nathan, Zach, and Crazy Hopps have also helped me edit the smaller details. I know some of you are still on SVI69.  The key is that you don't actually need to do it for sixty-nine days.  That is the challenge.  If you would like to switch off every other workout, that would be okay.  Another option is to just do this.  Some of you did not even try SVI69.  I strongly suggest that you do this work out if you are not already doing SVI69.  It really depends on what you want to improve on.  SVI69 is for vertical increase.  ACS-X is so you can start and stop quicker, go for a long time, and it can also help your vertical.  It does not increase it as much, but it is like "killing two birds with one stone".

     Once again, I must remind you to never cheat.  You are only cheating yourself!  This workout is hard and it will push you.

ACS-X

• WARM-UP: To start your warm-up you need to stretch before you do anything.  Begin stretching by touching your toes (Do not bend your knees!) and hold for fifteen seconds; do this twice.  After you do that you will need to grab your foot and pull it toward your buttock.  Hold this stretch for the same amount of time.  Switch legs.  Then lean against a wall and put one foot back.  Keep your heel on the ground.  Push your foot away from the wall until you feel a stretch in your calf.  Hold this position for fifteen seconds and then switch feet.  Next, you will need to continue leaning against the wall.  Put one foot back and start swinging the other foot back and forth.  If you are doing it right, you will feel your hip warming up.  Do this until your hip is nice and warm and then switch legs.  Now begin warming up.  If you are at a track, jog one lap all the way around.  If you are in the gym, do maybe three to four laps around the court.  (If you are at home, you will need to either estimate a distance to jog or email a picture of your area and I will map it out for you).  Once you finish this task, if you still feel tight.  Do some of those same stretches that you have previously done.
• SPEED: If you are at a track, start by sprinting 400 meters (all the way around the track).  You may rest for thirty seconds.  Then sprint it again.  It is okay if you cannot contain a full sprint all the way around.  Do your best.  After this you will sprint for 300 meters.  Rest for thirty seconds.  Do it again!  Next... You guessed it... sprint 200 meters twice.  And after this, Sprint for 100 meters.  Do this... Two times.  If you are at a gym, start by running suicides.  (A suicide is when you run from the baseline, touch the free throw line and run back.  Without stopping run to half court and back.  Then run to the opposite free throw line and back.  And last you run to the opposite baseline and all the way back).  (Suicides can also help your agility).  Run suicides eight to ten times as fast as you can while taking thirty second breaks in-between.  If you are at home, set out maybe seven to eight cones about ten yards/meters apart.  Both of these can help with your conditioning.  Do not forget to push yourself and sprint as fast as you can go on every single one of these.  Do not cheat yourself.
• AGILITY: (You will need some cones or something to mark out spots and a tape measure to mark out distances).  Put cones ten yards apart.  Put each one diagonally further down than the other.  (If you draw a line between the cones, it should make a a zig-zag or multiple "Z"s).  There should be about eight cones which should make two "Z"s.  Face one direction and shuffle all the way around each cone.  Keep your buttocks down.  Do this drill five times as quick as you can.  Take no longer than fifteen seconds between sets.  For the next drill you will only need two cones.  Set those cones ten yards apart.  Get down in a tree-point stance directly between both cones.  Do not face either cone.  Run to the right and touch the cone with your hand; without stopping sprint and touch the other cone with your left hand and then run through the middle.  Try and run this quicker each time you do it.  Do this drill six times.  Switch every time between starting left and starting right.  The next drill you should do is the three cone drill.  Put two cones about ten yards apart.  To the left or right of one of those cones, put another cone about six yards apart.  It should make an "L" shape.  Start at one cone and sprint to the other.  Then run around the end cone and weave around the last one.  After that, run on the outside of the cones back to where you started.  Do that as quickly as possible.  Do it about 5 times.
• CONDITIONING: At this point you should be really tired. (Unless you were not pushing yourself).  Take about 5 to ten minutes for a break.  At this point you may be wondering if this program was conditioning.  It was.  Everything you have done has been working on your condition.  However, there is more.  If you are at a track, jog around the track four times (one mile).  Make sure to pace yourself.  If you are already a runner you can run further.  If you are at a gym you should run around the court nineteen times (18.3 is a mile).  Again, you can run more if you are able.  
• COOL-DOWN: After your workout, remember to stretch so that you do not become sore.  Drink plenty of fluids (WATER!) before, during, and after all your workouts.

     I hope you enjoy your workout.  Do not forget to push yourself on each and every one of these drills!  Do not cheat yourself! This was written to precisely explain each drill.  I understand that it is very long, so if you want a shorter copy you can email me!  You can use the email that you will find when you click on "Black Spiderman (Austin)".  If you cannot find it, click on my email.
     I will be coming out with a follow up as soon as I possibly can.  Unless I am emailed for another type of workout, I will make and upper body workout.  Then I will make a core workout! Be ready!

DON'T BE FAT! BE THAT!

ACS-X (Info)

     ACS-X is taking a little bit longer than expected to form.  Making a workout is very difficult and I am trying to make it as good as possible.  I cannot take any project lightly, especially when I am making something for you.  This program is going to be great for those of you who are trying to work on their agility, conditioning, and speed.  That is why it is called ACS-X. (The "X" is for eXtreme)  This weekend I will be traveling to play basketball.  Therefore, it will be very hard for me to finish the program.  If I do, you guys should start on it right away.  I probably will not be finished by this weekend, but we will see what I can do.
     Stick with me!  Also, you can now scroll to the bottom and follow this blog by you email!  You will get emails about everything that goes on here at FAT TO THAT.  You can also share this blog on Google!

"DON'T BE FAT! BE THAT!"

Update

     This weekend I played in a basketball tournament.  During warm ups (as usual) I was dunking to intimidate the other team.  My coach continued to tell me to dunk it harder.  Eventually the referee got tired of seeing me do this, and he became very jealous.  Next thing I knew he started yelling at me to get off the rims!  I thought about continuing anyway.  However, I decided to stop in pure respect for the man.  I'm not sure if this played in to the game, but I wasn't his favorite player that game.
     SVI69 is helping me get even better at my dunks.  I hope you guys are really giving it a try.   The results of it will really surprise you.  You also need to keep doing the basic workout along with the fat burning tips Nathan wrote up.  I can see few results, but it has only been a few days.  Never give up hope on our workouts; they will come through for everyone (as long as you do not cheat).
     I am going to work on a new program for specifically speed, agility, and conditioning!  This will challenge you in so many ways.  I know that it seems like another work out on the legs, but trust me when I tell you that it will work.  You do not need to do both.  You only need to do what you feel like improving on.  Pretty soon we will be getting back to you with either and upper body, or core workout.

DON'T BE FAT! BE THAT!

Basics+Fat Burning

     Nathan recently published a fat burning program.  I strongly suggest that you not only do that program, but also the one I just wrote.  (Not to toot my own horn) Both of these are very well written.  While you are eating right do exactly what he said was step two.  Exercise.  Continue to do both and you will have a great body in practically no time at all.  However, do not look for immediate results because there is no work out on Earth that can give you immediate results.

     Bear with us, we are doing all we can for absolutely all of you guys!  You already know that if you want a work out or sports drill, email me!  You can also my co-bloggers!

DON'T BE FAT! BE THAT!

Basic Training for Beginners

     I know that many of you have tried SVI69.  Some of you caught on really quick, which is a great thing.  However, I realize that quite a few of you didn't catch on to the jumping program.  This is a basic program for beginners.  I also notice that the majority of you guys joined Fat  to That  to go from being fat to... THAT!  The reason we did the jumping program was because we had an email request from one of you.  If you have a request for a body part or a specific workout, you can email us and we will respond if we feel like it.
     I will get back to the point now.  Basic Training for Beginners is exactly what the name implies.  It is for everyone who just wants to shed pounds and get in top shape.  This work out may be basic, but it will push you just like any other work out we are going to put out there.  However, on ALL of these work outs you absolutely need to challenge yourself and not cheat work outs.  If you are cheating, remember, you are only cheating yourself.


                                                            Basic Training for Beginner

• As a beginning for every workout, you must stretch first! Begin sitting with one foot out and the other under or next to your hindquarters. (Hurdler stretch) Lean forward and grab your toe and hold for 25-30 seconds. You will then lean back and hold for just as long. Then switch you legs and repeat. Then sit up and put the bottom of your feet together and pull them towards your hindquarters and hold for 20 seconds. Then stand up and stretch your arms by putting across your chest and pulling with your off-hand and holding it for 20 seconds. It also okay if you want to do other stretches.
• Start your basic workout with your upper body.  Do 10-15 push ups (Increase as you get stronger) for 5 sets. Rest in-between each set for no more than 30 seconds.  Then do 3 set of 10-15 push ups (Increase as you get stronger) while your feet are on a box about a foot or 2 high.  After that do 3 sets of push ups 10-15 (Increase as you get stronger).  On these push ups you will put your hindquarters way up in the air until your head is almost upside down and then your push ups should be really working on your shoulders.
• Next thing you should do is work on your core. Your core is a very important portion of your body. You should start off by doing 5 sets of 20-30 (Increase as you get stronger) regular sit ups.  After that you should do 5 sets of sit ups, but you will switch between sitting up from the right to the left for 15-20 reps (Increase as you get stronger).
• Step 3, of course, is lower body! One of the keys to being in amazing shape is having a strong base. You will need to start off with 3 sets of 20-30 squats. Remember, your breaks should only be about 30-45 seconds. After these you will do 3 sets of 20-25 squat JUMPS! Make sure on every single squat and squat jump you break parallel. That means that your hindquarters get below your knees.
• After those three parts take a few minutes to rest and breath. Then you can get on a bike, or a stationary bike, and ride for maybe 30 minutes. If you cannot do it for 30 minutes do not feel bad; there are many people that cannot do that! Just start at your level and increase your time as you get in better shape. Another option you have is to run on a treadmill or an elliptical, or just go outside and run! Run for a couple miles more or less. Again, do not feel bad if you cannot go that distance. Trust me, you will get stronger, better, faster, and in better shape! 

 

    This completes your basic workout. You should do this workout everyday you can.  I hope you really enjoy this workout. Just because it is simple and basic and the name says "for Beginners", does not mean you have to be a beginner. You can have worked out your entire life and this will help you stay in shape no matter what!  I strongly suggest, unless you are a body builder, that you try this work out before SVI69, or the recently made, fat burner.  This is a great workout to start on because it cannot fail! I know that many of you have tried SVI69.  This is a basic program for beginners.  I also notice that the majority of you guys joined Fat  to That  to go from being fat to... THAT!  The reason we did the jumping program was because we had an email request from one of you.  If you have a specific body part, or a skill you would like to work on email me at Black Spiderman's email.  We can also so help you if you want some drills for specific sports.  We specialize in basketball drills of all kind and also football.  You can also email us about other sports and we will see what we can do.                                                                                                                                                                                       

DON'T BE FAT! BE THAT!

SVI69 Results #2

Ok so Blake Griffin did not exactly use our program, but he did go to our school.  Also what if he did use SVI69!  I can not even imagine that!  So now is your chance to dunk like Blake!  Try SVI69!  Blake Griffin is only 6' 10" so imagine what you could do with this program!!!

Click Here to View the Website This Picture is From

The Fat Burner Exercise 360

The Fat Burner's name is basically self explanatory.  The program is designed to burn fat and is an important step in the process of going from fat to that.  So if you are interested in losing excess fat or all of it then go ahead and try our program.

Step one is eating right so that means no junk food at all.  Part of eating right is eating the right amount of fruits and vegetables.  Also make sure you drink a lot of water as in about one gallon a day.  However, it is very important that you do not drink an excessive amount at any one time, for a few reasons.  You can over hydrate and flush all the salt out of your system, which is bad.  Also if you drink to much at once you can drowned yourself, but that is less likely to happen.  So if you drink a glass of water about eight times a day you should be good.

Step two is exercising on a regular basis.  The more days a week the better but no more than five days.  The main thing is cardiovascular exercises when it comes to burning fat.  So running at a pace you can maintain for a few miles will work.  You could also jump rope for a few minutes.

There is basically only two steps but just eat right and become physically active and you will burn fat and lose weight.

If you have any questions or opinions feel free to leave a comment.  There will be kind of a part two to this.  It will be the actual program, so be expecting that.

SVI69 Results

click here to view the website this picture is from


If you want hops like this then you have to try our 69 day program, SVI69!  I have to admit he did not use our program, but just imagine if he did!

Welcome

Hey viewers.  You know me as Crazy Hopps.  Me and my hommies started this blog a week or two ago.  The purpose is to help people increase their vertical and upper body strength.  If you follow the program to a tee, you will have crazy hops and be as strong as strong as my co-blogger, Nathan Moore.   My co-bloggers and I, Black Spiderman, Zach, and Nathan are working on programs in order to help all of the athletes who want to be as athletic as us.  Keep up with this blog and watch out for any new programs coming out.

Your blogger, Crazy Hopps

Super Vertical Increase 69

SVI69 is basically the ultimate jump program.  It means Super Vertical Increase, and 69 refers to the amount of days it takes.  So SVI69 does not guaranty an incredible amount of vertical increase, but if you eat the proper nutrition, get the right amount of sleep, and of course use SVI69 then you should see the best amount of progress.  If you have excess fat it'll be harder to jump high.

SVI69

45 second Stretch-While standing up, bend over and hold your toes for 30-45 seconds.  Sit down with your legs in front of you and touch your toes for 30 seconds.
 Warm up-Jump rope for 3-5 minutes.  The alternate is running for 3-5 minutes.


Stretch the same way again.

Endurance-Sets of 10-20 squats 2 sets.  Then sets of 20-30 squats 2 sets.  Then sets of 30-40 squats 2 sets.  Then sets of 40-50 squats 5 sets.  Then sets of 40 squats 2 sets.  Then sets of 30 squats 2 sets.  Then 20 squats 2 sets.  10 squats 2 sets.

Then sets of 20 lunges 2 sets.  Then sets of 20 lunges sets of 4.  Then sets of 30 lunges sets of 4.  Then sets of 30 lunges sets of 6.  Then sets of 10 lunges 5 sets.

Short version- Sets of 10 squats 5 sets.  Sets of 20 squats 5 sets.  Sets of 30 squats 5 sets.  Sets of 20 squats 5 sets.  Sets of 10 squats 5 sets.  

Strength- Squat with a reasonable amount of weight in dumbbells.  Sets of 30 squats 6 sets or max.  Sets of 30 lunges 6 sets or max.

Staying toned or getting toned- Do sets of 10-20 push ups 5-10 sets.  One set of max pushups.  Sit ups do sets of half of max 5 sets.  Do sets of 5 pull ups 10 times and 1 set of your max.

1. The first thing you will want to start with is a warm up and you also want to stretch for a short period.  I suggest jump roping because you are repeatedly jumping, and it is cardiovascular.  Another thing that would work is simply running for a few minute or a set distance.  It does not have to be to far or long.  The point of this is not to wear you out so stop before then.
2. Second thing is stretch.  It will maximize your vertical jump and prevent injuries on the court.
3. Endurance is important to stay in the game as long as possible, and it is a good way to warm up for your strength exercises.  It also works toward your increasing your vertical.  Squats, lunges, and squat jumps are good exercises for endurance training.
4. Strength is a large part of increasing your vertical.  If you have weights try holding them while doing lunges, squats, and if you have access to a leg press use it.  If you do not want to or do not have access to weights then the best thing to do would be jumping as high as you can repeatedly and lots of squats and lunges too.  
5. Being toned and fit is necessary if you want to jump as high as possible.  When I say fit I mean minimizing access fat.  The best way to lose access fat is not exercising, but it is not eating most of the foods you want to eat the most.  Like fats, unnatural sugars, etc.  To stay toned I suggest push ups, sit ups, pull ups, and or curling and benching if you prefer.  
6. Eating right is very important.  I mentioned it before but stay away from fats and eat a good amount of protein based of off your weight and age.

There will be a part two of this, and it will include pictures of the exercises.

If you have any questions, comments, or suggestions just leave a comment.  

SVI69-Preview

 

If you want hops like that, try this program when it comes out!  This could be you.  All you have to do is take our 69 day program!

Spud Webb can do that, why shouldn't you be able to? He is only 5'7", and he is dunking.  If you can't do that, this is for you!

DON'T BE FAT! BE THAT!

The New Program

Pretty soon we are coming out with a new program.  Nathan is typing it out as I type this.  It is for pure jumping ability! It is called SVI69!  That stands for Super Vertical Increase 69 (69 days).  We are going to increase your vertical fast!  This program is going to also make your legs look totally ripped!

DON'T BE FAT! BE THAT!

Update

In case you guys didn't know, I am a basketball player.  When I get to the NBA I will be sure to remember all of you, but for now, I am playing AAU basketball.  I just got home from a tournament and some of those guys should really check out this blog.  Not that they are fat, but they are not very strong.  I honestly got bored of owning everybody.  So, that was just an update on how I am doing.  How are you doing?

DON'T BE FAT! BE THAT!

Welcome To Our Blog! Let's Work Out!

     Hey new viewers! This is Black Spiderman!  My friends: Nathan, Zach, and Jeremiah B Ballin' #4, from way back in school.  We are in town and ready to make a blog just to help you guys work out and get ripped like us!  (In other words, from fat to that!)  Don't take our name the wrong way.  Even if you are skinny, you can still get ripped! 

      DON'T BE FAT! BE THAT!