Nathanael Morton: Ladies and gentlemen, welcome to another video.
My name is Nathanael Morton, and I am a vertical jump coach and I have helped thousands of
athletes increase their vertical jump higher and dunk a basketball.
And I will help you do the same exact thing if you simply comment jump, J-U-M-P, down
below in the comments section.
I will send you a free bodyweight vertical jump training program.
But anyways, let's get into this video.
Imagine putting on a 50-pound weight vest, and then me telling you, "Hey, go dunk a basketball."
It's going to be a lot harder to dunk with a 50-pound weight vest, which is why today
I am reviewing, and it won the votes, but today I'm reviewing Fat Don't Fly by PJR Performance.
I've already reviewed the Vert Code Bodyweight and Vert Code Elite.
And I am now an avid listener of the PJF Performance podcast.
I love this guy now.
He has a lot of information that I want so that I can give it to you so that we can all
accomplish our goals.
Nathanael Morton: But let's get into the program and let's review
Fat Don't Fly.
No, it doesn't.
Fat Don't Fly by PJF Performance.
Early bird special $89.95.
Let's get started.
So guys, this is an eight-week program, as opposed to his year-long program of Vert Code
Elite or his 12-week program, which was Vert Code Bodyweight.
phase one is the first two weeks.
Let's see what he has to offer.
Notes for week one, day one.
The goal of today's workout is to improve full-body strength and add lean muscle.
This type of workout will help turn your body into a fat-burning machine by optimizing our
metabolism, despite the caloric deficit mainly coming from the diet.
Nathanael Morton: So caloric deficit means that you are eating
less calories than you burn, or you burn more calories than you eat, therefore, you lose
weight because you're burning more calories than you are consuming.
A caloric surplus is on the other side, and that means you are consuming more calories
than you are burning.
So you need to be in a caloric surplus to gain weight, and you should be in a caloric
deficit to lose weight.
And I just want to bust the myth right now, so all the haters leave your hating comments
down below, but you can be in a caloric deficit and build muscle and build strength.
Come at me.
Because I got Coach Greg on my side.
Coach Greg: What's up, guys?
I know you're ready to get after it today and start getting results.
I'm just as excited as you are.
So typically for most videos, I'm giving you advanced, intermediate, or beginner.
Nathanael Morton: Okay.
So right from the start, he says he wants you to categorize yourself as either a beginner,
an intermediate lifter, or an advanced lifter, and be honest with yourself.
And he says a beginner would be somebody with zero to two years of training.
Intermediate will be two to four or five years.
And then an advanced lifter would be five years plus because the workouts are going
to be different based on whether you are a beginner or intermediate or an advanced lifter.
And, he says if you've been lifting for 20 years, but you haven't done anything all quarantine,
you might want to do the beginner stages because your body isn't used to doing everything that
we're going to do in this program.
He also gives you upper body and lower body, so this is not just to help your vertical
jump.
He does say we're going to do the fast-twitch stuff first, and then we're going to get into
the rest of it.
But this is a full-body training plan.
This is upper body and lower body.
Nathanael Morton: So I want you to notice right here in the
exercise demonstration video, he gives you what the beginner should do and what you should
do if you are an advanced or an intermediate lifter.
I want to remind you guys, PJF Performance, his exercise demonstrations are the best in
the game.
[inaudible 00:03:22] and Kneesovertoesguy, nobody even comes close to demonstrating
and explaining the exercises, as well as Paul Fabritz does.
So we got some med ball high toss.
We got some box squats, a superset with inverted rows.
And we got some triceps.
We got some chest.
We got some biceps and then we have some cardio.
All right.
So for the cardio, I already loved this.
He says if you have joint pain, there is a low impact option.
If you don't have any joint pain, you can do the sprints or the running options.
And if you're a basketball player, you could do this skill shred option.
Nathanael Morton: So listen, all of his programs are very basketball-specific.
So if you're a basketball player, the best options, if you're interested in vertical
jump, are going to be Vert Code Elites.
Or if you don't have weights, it's going to be Vert Code Bodyweight.
Or, if you need to lose weight and you want to get more explosive and better at basketball
at the same exact time, Fat Don't Fly is the program for you.
Who else even has a program that helps you lose weight and get more explosive and better
basketball at the same time?
Now here's a little tip.
If you don't have the money for this and you want to do it, just eat in a slight caloric
deficit, find out your maintenance calories, eat about 500 calories less than that, and
then try to actively get stronger and more explosive with all of your lists.
Try to progress to overload while being in a caloric deficit and you will lose weight
and get shredded while increasing strength and getting more explosive at the same time.
So there's your tip if you don't have money for this program.
Nathanael Morton: He also wants you to be in-between 90 and
100% of your max heart rate.
So we're not just going out and doing steady-state cardio.
We're doing sprints or we're doing pull sprints if you have joint pain.
We're doing skill work on the basketball court where you are really increasing your heart
rate, so this is the cardio and a hundred percent a good option if you want to shred
some fat because fat, it don't fly, man.
Okay.
Nathanael Morton: So day two of his program, his core, it's
a little bit of mobility and it is zone two cardio, so 60 to 70% of your maximum heart
rate.
So now we are doing some steady state to build that aerobic base.
So day one was zone five cardio.
You're doing sprints, you're doing pull sprints.
You're doing explosive movements on the basketball court.
Today, it's zone two.
You're just getting on a treadmill and you're taking a walk or you're going for a walk with
your dog in the park.
Okay.
So, no, we're not actually taking our dog for a walk.
You're just running slower, or you're doing a skilled basketball session slower, or you're
getting on an elliptical.
You're going slow because it is slow, steady state cardio.
Day three, we got some clean and press.
We got some lat pulldowns.
We've got some squats, some pushups.
We got some biceps.
We got some triceps and we've got zone four cardio, which is 80 to 90% of your max heart
rate.
Nathanael Morton: Day four is the same as day two, and day five
is the same as day one.
So day one and five are the same.
Day two and four are the same.
And then day three is on its own.
Let's move to week two.
And, week two is actually the same as week one, so that ends phase one.
Phase one is two weeks long.
Phase two is two weeks long, and then phase three is four weeks long.
So let's move on to phase two.
Nathanael Morton: Phase two, we've got some sprint drills.
We've got some band pull throughs, kettlebell swing, plus box jumps.
We got some quarter squats and quarter leg press.
We got some incline bench.
Okay.
We got some back exercises.
We got some posterior chain and some hip extension exercises.
We got some biceps.
We got some triceps and we got zone five cardio.
So this is very similar, it's different exercises, but it is similar to phase one.
So guys, this is a full-body program, an athlete program with some cardio added in.
So the goal of this is to lose weight, obviously, and get more athletic, more explosive, stronger
at the same exact time.
This is a great program to do that.
But I do want to point out if you do this program, then you go to Mickey D's and you're
like, "Let me get a number three.
Let me get a number seven."
Order number seven, while I'm floating up to heaven.
You are going to gain weight.
Nathanael Morton: If you still eat in a caloric surplus, and
you do this program, you will not lose weight.
You have to be in a caloric deficit and do this program to lose weight.
You have to be in a caloric deficit to lose weight in general.
So you can't just, oh, go and eat Big Macs and Twinkies and Ho Hos, and all this junk
food and do this program and be, "I'm going to be shredded."
You're not.
You got to eat quality nutritious foods.
I'm surprised there isn't a nutrition guide with this.
Maybe there is.
Okay.
Nathanael Morton: So I just Googled, and Google never lies.
Neither does Alexa.
Alexa, and my beautiful?
Alexa: "I'm sure you're a knockout."
Nathanael Morton: Does Fat Don't Fly have nutrition?
And it said, "Is there a diet component to this program, Fat Don't Fly?
Yes, when you sign up for Fat Don't Fly, you can get the PJF nutrition code for 50% off."
So it doesn't come with this.
The most important part of you losing weight and burning fat, nutrition.
It doesn't come with the Fat Don't Fly.
Come on PJF Performance, give us a little bit.
Nathanael Morton: Day two is some core, some hip mobility.
And we got 60 to 70% of our max heart rate.
We got some more cardio.
So we got tons of cardio in here, which cardio actually might bump a lot of people to the
caloric deficit that they need.
Some people right now might be maintaining or a little bit in a caloric surplus, that
maybe all this cardio will put you in that caloric deficit so that you lose weight and
get shredded and dunk on air body.
Nathanael Morton: Day three, we've got some penultimate jumps.
We got some reverse lunges.
We got some biceps.
We got some triceps.
And we've got some HIIT cardio today.
So it's a little bit different cardio.
It is HIIT cardio sprint for 10 seconds, jog for 20 seconds, and walk for 40 seconds, which
if you're trying to lose weight, HIIT cardio is the way to go.
Day four is the same as day two.
Day five is the same as day one.
And day six, which I actually think I forgot in phase one, but it was present in phase
one as well, day six is the same as day two and day four, in both phase one and phase
two.
It is another core and mobility and low impact cardio session.
Okay.
Nathanael Morton: So now we are in phase three.
So for phase one and two, we were adding different exercises to progressive overload.
Now, we are going to be keeping the same exercises, but we are going to be increasing the intensity
by going heavier in weight each session or more reps, et cetera, et cetera.
We've got some sprint drills.
We got some resistance sprints.
We got velocity squat, which just means speed squats, plus some penultimate.
We got some other leg exercises.
And then we got another HIIT cardio session.
And that is phase three, week one, day one.
Nathanael Morton: Day two, we have some core and upper body.
So day one was our lower body.
Day two is our upper body.
So it looks like it's going to follow an upper-lower split for phase three.
Day three is a lower body workout and a zone five cardio workout, so 90 to 100% of your
max heart rate.
Day four is another upper body workout.
Day five is another lower body workout.
And day six is another upper body workout.
So it goes upper, lower, upper, lower, upper, lower.
And that's called an upper-lower split.
Genius.
All right.
So the rest of phase three is essentially the same.
Nathanael Morton: So what do you get with the Fat Don't Fly
program?
You get a program that is going to increase your explosiveness, increase your strength,
increase your rate of force development, increase your agility, give you some basketball skill
work to incorporate into it, while at the same time, giving you cardio to increase your
aerobic capacity and lower your body fat because fat don't fly.
No, it doesn't.
Can I get an amen?
Fat Don't Fly.
Put on a 50-pound weight vest, try to jump, then take it off, and see how much higher
you jump.
If you are 50 pounds overweight, you're going to jump lower.
If you lower your weights and you lose body fat and you increase strength and explosiveness
at the same time, then you are going to creep up towards being the best athlete that you
could possibly be.
Nathanael Morton: You cannot be the best athlete that you could
possibly be if you're overweight.
I'll say it right here.
I'm very sorry if I hurt anybody's feelings, but you can't be the best unless you're a
lineman.
Are you a lineman?
Are you a Sumo wrestler?
I don't think so.
I think you want to increase your vertical.
If you're watching this, you are probably a basketball player or a volleyball player.
So if you are an overweight basketball player or volleyball player, this is the program
that you should get because there aren't any other programs like that.
Many other programs, now I could argue, many other programs could just say, do my vertical
jump training program and do some cardio too and eat less in a caloric deficit.
It will be the same exact thing.
It will be the same exact thing, but if you want it all programmed for you by an NBA sports
and performance trainer, whatever he calls himself, this is an amazing program.
Those are my thoughts.
Nathanael Morton: Is this program going to help you gain as
many inches as an Isaiah Rivera or even a Vert Code Elite?
No.
It's not meant to.
It's meant to help you lose fat and burn body fat while increasing your strength and increasing
your explosiveness or rated force development at the same time.
So it's not good to help you gain as many inches as those, but if you are losing weight
and getting stronger, more explosive, it very well could.
That's my conclusion.
Nathanael Morton: (singing)