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!