How to make your own work out tank top

make your own workout tank top, DIY tank top, old T-shirt, up-cycling, cut tank top

All you’ll need for this is an old T-shirt and some scissors.  I think this tends to work better with slightly looser fitting T-shirts so just keep that in mind.

1. Cut off the neck collar – don’t worry about exactly where you cut this we’ll adjust the neck line later

2. Cut off the sleeve, start a couple of inches below the bottom seam and curve around to meet the seam on the shoulder.

3. Take the sleeve that you’ve just cut off and lay it over the other sleeve so you can use it as a stencil when cutting off the second sleeve.  This way it will all be symmetrical.

4. Flip your T shirt over and cut across the back of the shirt and up to neck.  You want to make this a racer back, its up to you how skinny the middle section is and how deep you want the back to go.  Again take the section you have cut out and lay it on the other side as a stencil to keep everything even.

5. Now choose your neckline.  Here I went for a simple V neck.  You could also do a deep V or a crew cut.  Neaten up around the armpits and around the back of the neck as well.

6. Not cut off the stitching along the bottom of the shirt.

7. Stretch this out so it makes a nice rope.

8. Starting at the bottom of the racer back tie the rope in a double not around the skinny part.  How far down the skinny part that you tie the know will affect how deep the back of your tank is.

9. Wind the rope around the skinny part up to the top and tie a double knot.  Again, how far up you go will affect the look of the shirt.  If you want a long rope in the back start as low as possible and end as high as possible.  You could also just tie the rope around a small section if you prefer.  Once done, snip off the ends of the double knots to neaten it up.

10. Choose what you want to do with the bottom of the shirt.  Here I cut it so it is higher at the sides and curves lower in the middle like a baseball T.  You could also go for a high-low look where the front is shorter than the back, a crop top effect or straight across.  Neaten up any cuts you’ve made and voila!

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12 Mental Benefits of Exercise

I found this while perusing the web and thought it was so cool.  Here are a few of my favorites;

Exercise will make you feel better – so true! Theres nothing better than a good runners high.  Exercise releases endorphins which are neurotransmitters that are also released during excitement, pain and love.  They resemble opiates (think morphine) because they produce a similar analgesic, or pain relieving, effect and make you feel happy and relaxed. 

Overall mood booster – see above, lots of endorphins.  Exercise is also a good way to get some me time and think through problems or to completely shut yourself off from the world – whatever you need. 

Confidence – absolutely! Exercising can definitely improve self esteem and give you a sense of accomplishment and pride.

Self Discipline – I have learned so much about commitment and hard work from exercise that I can easily translate into the rest of my life.  Its really nice to push yourself once in a while and see what you’re really capable of.

Combats depression – again, the amazing powers of endorphins! If I’m ever feeling down in the dumps or am overly anxious about something a nice run will always cheer me up.

 

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A tip to lose weight without diet or exercise

The best way I have ever found to lose weight without diet or exercise is to drink at least 8 glasses of ice water a day.  Not only will you start to lose weight, you’ll also eat less and be more energized.  Here’s why drinking ice cold water is the best thing for your body:

Your body has to heat the water up to body temperature, which costs calories.  If you drink 8 8-ounce glasses of ice-cold water a day you’ll burn 70 calories.  That’s the equivalent of about 10 minutes of moderate exercise on a stationary bike or jogging half a mile.  Doctors recommend you drink 8 glasses of water a day anyway, so by simply drinking this water cold you’ll be burning 490 calories a week.  This amounts to burning off a pound of fat every 7 weeks.

Eight glasses of water will significantly suppress your appetite.  If you drink a glass of water before every meal and then another with the meal it will help you achieve a feeling of fullness so you eat less. 

Think about what you drink now instead of water.  If you substitute a glass of water for your normal drink at every meal you could be saving a lot of calories.  In one day, if you drink water instead of; orange juice at breakfast, cup of coffee with cream and sugar mid morning, soda at lunch and wine with dinner you’d save about 550 calories a day!  Amazingly, that equates to a pound of fat every week! You’d need to run 23 miles a week to achieve the same weight loss.

When you are dehydrated your metabolism slows down, drinking 8 glasses of water a day will guarantee this doesn’t happen.  Drinking plenty of water will help keep your metabolism at its optimum rate so you burn the most amount of calories.  Dehydration will also make you tired, which will make it harder to find motivation to go to the gym or to burn as many calories as you otherwise would.

Our body is complicated; sometimes when we feel hungry we are actually thirsty.  If you feel hungry, drink a glass of ice-cold water, wait 20 minutes and see if you still really want anything to eat.  This will help prevent unnecessary calorie intake.

You should also drink 8 glasses of water a day for your general health.  Our body is 60% water and every single system relies on water to function properly.  Drinking the appropriate amount of water will help flush toxins out of your vital organs, carry nutrients to your cells and provide a moist environment for your ear, nose and throat tissues.  You lose water everyday through breathing, sweating and going to the bathroom.  The institute of medicine says the average male needs to drink 3 liters, and the average woman 2.2 liters, to replenish these loses.  That equates to 101 ounces of water for men and 74 ounces for women.  So setting a goal of 8 8-ounce glasses will get you close to this.

Just a quick warning, if your body is not used to consuming this quantity of liquid it will take a while to adjust.  You may find yourself needing to go to the bathroom pretty frequently, this is normal.  After a week or two you’ll find you body adjusts and you return to your normal bathroom frequency.