Butler walk-on guard delivers stunning upset of top-ranked Indiana

INDIANAPOLIS – It took one gutty decision, five bold dribbles and four dramatic bounces on the rim for Alex Barlow to become the toast of college basketball Saturday afternoon.

It was partially an act of belief and partially an act of desperation that sent the Butler walk-on guard to the basket against No. 1 Indiana in a tie game in overtime. The sophomore who came into this season with one collegiate field goal was absolutely the Bulldogs' fifth offensive option at that moment, but there was no time to play the percentages and nobody open to defer to.

Coach Brad Stevens had drawn up a play for his jump shooters on the wings, or, failing that, an entry pass to a screener inside. But with his four teammates covered as the final seconds drained, it was up to the no-name kid with the ball to make something happen.

"Once it got down to six [seconds], there was no hesitation," Barlow said. "I was going to shoot that unless someone else got wide open."

No one did, so self-doubt was out. It was time for a guy averaging 1.5 points per game to decide one of the better December games you'll ever see.

[Also: Catholic Seven officially part with Big East leaving wake of uncertainty]

Forty feet out, the Cincinnati Moeller High School graduate pounded a right-to-left crossover dribble on Indiana's Jordan Hulls and drove into the lane. Once there, he pivoted back to his right with a final dribble and flipped a six-foot floater at the rim. It kissed once, twice, thrice – four times on the iron.

Indiana forward Cody Zeller had 18 points in the Hoosiers' first loss this season. (AP)"When it was hitting around the rim," Barlow said, "I was just hoping."

Hope was rewarded, backyard dreams were fulfilled, Hollywood scripts were turned real. The shot fell through with 2.5 seconds left, securing an 88-86 triumph that is Butler's first-ever victory against a No. 1 team and the biggest regular-season victory in school history.

Almost exactly a year removed from stunning No. 1 Kentucky in Bloomington, the Hoosiers were on the receiving end of the most memorable upset of the season so far. Tom Crean's program has come a long way in a hurry, from hunter to hunted, and although this was by no means a bad loss, it does show that the Hoosiers are far from complete. They were outrebounded and occasionally outhustled, and preseason national Player of the Year Cody Zeller seemed to back down for long stretches against Butler's physical play.

"I'm excited about the rebounding drills we are going to do," Crean said. "Though I'm not sure there are many people who are going to share my excitement about that. Right now that's an area where we really need to prove ourselves."

Butler has proven itself yet again. Even after the departure of program builders Gordon Hayward, Shelvin Mack and Matt Howard, the Bulldogs remain national contenders.

[Also: Rutgers coach suspended three games, to undergo anger management]

After consecutive appearances in the national championship game in 2010 and '11, Butler's improbable prowess is well-established. But that doesn't mean Fairy Tale U. has run out of ways to amaze. The Bulldogs found some fresh ones in raucous Bankers Life Fieldhouse Saturday.

"Such a gutty effort by our guys," Stevens said.

Guts is the only explanation for Butler finding a way to win after losing a seven-point lead in the final 123 seconds of regulation.

Butler prevailed with three players fouled out in overtime, leaving a comically undersized team to combat Zeller & Co. First to foul out was Roosevelt Jones, who Stevens said was "the best player on the floor" after racking up 16 points, 12 rebounds, seven assists and two blocks in just 29 minutes. Then it was center Andrew Smith (12 points, nine rebounds, two blocks), who has made himself a physical force inside. Finally, it was backup forward Erik Fromm, who contributed 10 points and five offensive rebounds.

Barlow came into Butler's game against Indiana averaging 1.5 points. (AP)Down 84-80 with less than two minutes left in OT and a patchwork lineup on the floor, even Stevens was losing hope.

"I thought we were in trouble," he said.

But the 3-point shot changed everything. First sharp-shooter Rotnei Clarke wiggled free from the Indiana defense that dogged him all day for a 3-pointer from the top of the key with 95 seconds left. Then after an IU turnover, it was Chase Stigall, who had missed an open game-winner at the buzzer of regulation, drilling one from out front with less than a minute remaining.

Suddenly, somehow, a lineup that shouldn't have been within 10 points was up two.

"Whatever five guys are on the court, you're still held accountable," said Stigall, a 6-foot-3 guard who at the time was playing power forward. "You've got to keep playing like any other five that would be out there."

That Butler mentality – the confidence, the fearlessness, the competitiveness – that flows from Stevens is part of what attracted Barlow to the school. He wants to be a coach, and he wanted to learn the Butler Way from Stevens. He just had to convince the coach to take him.

Barlow was more highly acclaimed as a shortstop than a basketball prospect, barely playing any AAU hoops during high school. The only schools that were interested in him as a basketball player were Division II Bellarmine University and Northern Kentucky University. So he took his chances as a walk-on.

[Also: Humbling freshman year set Syracuse's Michael Carter-Williams up for success]

He was tattooed to the Butler bench as a freshman, finally getting some meaningful minutes last March in the College Basketball Invitational. After an offseason of late-night shooting sessions in Hinkle Fieldhouse, Barlow played his way into the rotation this year, though he saw only seven minutes of action in three games in the Maui Invitational.

But two games ago, Stevens inserted Barlow in the starting lineup at point guard. Still, Barlow had scored only 12 points all season prior to Saturday. That's when Stevens' promotion to starter was rewarded with a career-high six points, all with the game on the line.

"People say he's a walk-on," said Stigall. "No, he's a player."

About four hours before every game, Barlow calls his dad, Tom, for a brief pep talk. Saturday morning, he placed the call from Hinkle before the Butler bus rolled south into downtown Indy.

"You worked for this your whole life," Tom Barlow told his son. "Now you're going to get a chance to play the No. 1 team in the country."

Then he got the ritual pregame text from his mom, Tami.

"Have fun, play hard, kick some butt, enjoy the moment and cheer your teammates on," it said.

By the surreal end of this thrilling game, Alex Barlow's teammates were doing the cheering for him. Just the way they draw it up in the backyard, if not in the huddle.

read original article here http://ca.sports.yahoo.com/news/ncaab--butler-walk-on-guard-delivers-stunning-upset-of-top-ranked-indiana-012023631.html

Get Rid of Stomach Flab and Get Flat Abs With This Secret

If you struggle to reduce your belly fat, so that you can uncover those elusive six pack abs, then I'm going to reveal in this article why you haven't been able to make progress with this area of your fitness.

A couple major problems I see as a fitness professional are that most people who are trying to lose stomach fat:

1. Most people spend way too much of their exercise efforts focusing on cardio based workouts, when in fact, a properly designed, high intensity strength training routine causes a much better hormonal response and metabolic rate increase than cardio based workout programs. 

Also, as long as the strength training workout is designed with the right types of full body multi-joint exercises, and with the right types of rest intervals and intensity, you can actually burn as many calories (if not more calories) than with a typical cardio workout.

2. Another problem is that many people still think that they should be spending all of their workout time doing exercises that specifically target the stomach area and obliques. I think you should understand by now that spending all of your time doing exercises targeting the abs doesn't do much to burn the fat off of your stomach and love handles area.

Again, your time in your workouts could be much better spent by focusing on strategic strength training exercise combinations and full body training that will result in a much better decrease of body fat over time. 

3. When it comes to diet, many people try to follow some sort of fad diet that restricts a certain macronutrient too much... like extremely low fat diets, or super low carb diets. The fact is that your body needs all of the macronutrients and food groups to maintain proper balance and build muscle and burn fat most effectively. Trying to eliminate certain food groups or macronutrients in general sets most people up for failure.

The main focus should be on avoiding processed foods, artificial ingredients, trans fats (hydrogenated oils), high fructose corn syrup, and other junk foods, while focusing on a whole-food organic diet full of variety and high nutrient density. 

Many times when people get past the fads and gimmick diets and start to eat in a balanced whole food manner, a lot of the problems they were having start to take care of themselves, and the body fat starts to melt off, energy levels increase, and hormones are back in balance.

original article can be found here http://www.articlesbase.com/fitness-articles/get-rid-of-stomach-flab-and-get-flat-abs-with-this-secret-139663.html

Four Simple Cardio Programs to Burn Fat Super Fast

Jumping Rope

Jumping rope provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Cardio Workouts To Couple Rebounding

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It's no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

Stand erect, but relaxed, when you jump.
Keep your knees slightly bent.
Look straight ahead, not at your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop – then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline

Jumping on a trampoline – yes, I said jumping on a trampoline – is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It's easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor Sprints

A Great workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you're going to collapse, stop; walk until you're no longer huffing and puffing; then, sprint again. You might call this the 'Forrest Gump' Workout. Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest/walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. Sprint your butt off, walk until you catch your breath, then do it again. The harder you push yourself, combined with the faster and longer distance you run, the sooner you will get in shape and the more fat you will lose.

Outdoor sprints offer fat loss and a great body at no cost, so push harder than you ever have pushed before. If this sounds too difficult, consider the payoff. Any successful athlete will tell you they have put their bodies through this type of workout challenge.

If you are in good physical health, a sprint workout is extremely safe – so remember, just because you might feel like quitting doesn't mean you have to. In other words, keep pushing and get your butt in shape, no whining, no complaining; just results, and a happy, more confident you.

Stadium Stairs

Running up stairs is a great no-cost, outdoor workout available at your local high school or college stadium. Sprint to the top of the stadium, then walk down the stairs. Remember, safety first! As soon as you get to the bottom, sprint back up to the top, and repeat.

This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us doesn't want the lean, muscular shape of an athlete? So stop complaining about not being able to afford the fancy equipment. Go to the stairs and run your butt off! You'll get a tight, firm rear because you'll lose that fat from your behind, and everywhere else, as you burn up the calories running up those stairs.

Read original article here http://www.articlesbase.com/fitness-articles/four-simple-cardio-programs-to-burn-fat-super-fast-64268.html

How To Get Skinny Fast

To successfully get skinny, there are 2 tasks that you need to fulfil. The first task is that you need to make a commitment to exercise consistently. Exercise can be in the form of sports such as badminton or football, or slow jog in the park. The second task is that you need to make a commitment todieting. If you can fulfil the 2 tasks above, you definitely be able to shed those extra fats around your waist. Let us talk more about the 2 tasks in detailed above.

Exercising consistently allows your body to have a higher metabolism rate, which in turn burn fats faster. If you drink lots of water and eat right, you will not need to spend more than 30 minutes of good exercise, 3 times a week. The key here is to stick to your exercise timetable, which is 3 times a week. One way to stick to your exercise timetable is for you to find a buddy and have him or her to exercise with you. With a buddy around, you will be more committed to your exercise schedule. 

Eating right is the most important step in getting skinny. You may think that by not eating, you will become skinny. However, nothing is further from the truth. By skipping meals, you are confusing your body! When you never eat, your body get used to surviving in a starvation mode. Then when you start to eat, your body now needs to work harder to burn the food. But at the same time, your body will keep some food and store as fats, so as to prepare for your next starvation. With this kind of confusion, it is no surprise that you cannot get skinny. 
What you need to do is very simple. Do not skip meal and eat! Increase the number of meals every day, but have smaller portion of food for each meal. In each meal, make sure that there are vegetables and fruits, so as to help in your digestions.

Sometimes, the reason why you cannot become skinny is that your body has too much toxic. When your body takes in too many impurities such as dirty air and cigarettes smoke, it will protect you by storing them into fats. This is why sometimes you will feel bloated and makes your stomach feel uncomfortable. 

The solution for this is to detoxify your fat cells. Take in more fruits juice such as banana juice, and ginger tea which will help to detoxify your fat cells. 

To get skinny, it all starts from your state of mind. If you are determined enough to lose weight, you can do it as long as you preserver through the plan that you have set. Be committed and stay focus to your goal. When you are determined to do something, you will find solutions to problems, and getting skinny is just another easy problem for you to solve.