HOW TO MAKE YOUR OWN WEIGHTS

It sometimes happens that you want to train, but can't find any weights within a mile from your location; or you just dont want to pay those high gym subsrciption fees. In such situations, it helps to be ble to build weights for yourself using readily available and inexpensive material. In this article I will discuss 3 ways to improvise and build your own weights.

 

1. Milk Gallon Dumbells: Take 2 one gallon (or 5 litre) plastic milk jugs/oil jugs/water jugs and fill them with sand or water. This should give you about 5kg of weight. Use them to perform each exercise to failure i.e till your muscles cannot perform another rep. Milk jugs can also be used like kettlebells, providing you with the benefit of a kettlebell workout, without the attendant cost.

 

You can take this exercise to the next level by creating heavy weights for deadlifts and squats with 25 or 50 litre cans. This will provide you with fantastic gains at a fraction of the cost of maintaining a gym subscription.

 

Work It

 

 

2. Concrete Dumbells: I started out with these and I'm a big advocate of this inexpensive fitness option. You can make your own crude weights using just cement, gravel, toilet paper/paper towel rolls, and a bucket.

• Place the cardboard roll in the center of the bucket, and pour the mixed concrete into the bucket. The granite increases the weight.
 
• Once the concrete has dried, cut the bucket off and you now have a weight disc to put on your barbell.
 
• Cover the concrete with epoxy paint to prevent it from cracking, and make as many as you want.

Alter the thickness of the concrete and the size of the bucket to change the weight of the disc. To determine how much each weighs, place it on a scale once it has dried. You can make some pretty heavy weights for the cost of a couple of concrete bags.

 

 

 



 Sandbag Weights: To do this you need the following, Empty rice or sugar shipping sack (the local supermarkets sell them, they are like potato sacks), Sand, Duct tape, Rope, an old duffel bag (optional).

Steps:

1.  Fill the sacks with sand until desired weight is reached. (use a bucket so that you can fill to the top and have an equal distribution of sand in both sacks).
2. Tie a loop at the top of the sack.
3. Use the rope to tie and secure the loop so it doesn’t open
4. Reinforce the bottom and sides of the sack with duck tape
And that is all, rinse and repeat to make as many weights as you want.

 

BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.

 

 

 

 

5 ways to boost your sex life

1. KEEP THE MAKEUP ON

"I bet when you first got together with your man you made love with your make-up on." says Val Sampson, author of "How to Have Great Sex for The Rest of Your Life".

"After a while this gets replaced with taking all your makeup off, brushing your hair and slipping into your nightgrown. Try to initiate sex when you're still dolled up. It will rekindle those exciting first-time feelings." And the more gorgeous you feel, the more confident and relaxed you'll be.

2.  BUY TRAINERS 

Thirty minutes a day of moderate exercise can help to increase sex drive, say researchers. It's not just the extra energy that will help get you in the mood; if you feel more confident about your body, you'll also feel sexier.

3. GET CREATIVE

Be experimental with your sexual practices as boredom often results in a loss of sex drive.  Try some new things like having sex in remote locations or being more spontaneous. This can create interest and gives intense pleasure.

Be experimental with your sexual practices. Boredom can often result in a loss of sex drive. Try some new things like having sex in remote locations or using some toys. This can create interest and give you an element of interest that might have been missing.

Kickbox Cardio 2: FEEL THE BURN!!!

This is another kickboxing workout which you could use whenever you desire a change in routine. Mix and match exercises to fit your taste. know your body, know your limits, know what works for you.... then work with it. 

Aim for the skies....you will never fail.

Warm-Up

A short two- to five-minute warm-up is enough to loosen your body and avoid the risk of injury in cardio kickboxing:

Spread your arms wide and cross them back and forth in front of your body, touching your fingertips to the opposite shoulder. Repeat for 16 counts.

Squat up and down with legs together, keeping your knees behind your toes. Repeat for eight counts.

Staying in a squatting position, roll your knees around in a circular motion for eight counts. Reverse direction and repeat. Return to a standing position and repeat this motion with your hips for eight counts in each direction.

Position your legs in a plie stance. Squat up and down for eight counts. As you come up, reach your arms toward the ceiling.

Perform 20 jumping jacks and run in place for 20 seconds.

You're ready to begin. If possible, position yourself in front of a mirror so you can check your form and use your own body as a focal point throughout the workout.

Strikes

When performing strikes, or punches, keep your fist tight and your thumb wrapped around the outside of your fingers.

Position your body with left foot forward and hands guarding the face. Choose a focal point in front of you for your punches, such as your own head in the mirror or an object on the wall. This is where you will aim with each strike.

Jab forward with your left hand for eight counts. Next, perform an eight-count cross punch with your right hand--keeping your left foot forward and moving the arm straight across your body. Now combine the jab and cross for another eight counts, alternating left and right hands.

Add in a hook and an upper cut. The hook comes out and around the side of the body, as though you're aiming for the side of someone's head. Aim for underneath the chin with the upper cut. Perform the following sequence at a faster pace (double time) for one minute:

Jab with left
Cross with right
Hook with left
Upper cut with right

Change sides and repeat the entire sequence on the right.

Kicks

Facing forward, lift your left knee straight up and snap out your leg into a front kick, striking out with the ball of your foot. Snap the leg back immediately, then repeat this kick for 20 counts. Repeat on the right.

Demo of a front snap kick

Next, you'll do roundhouse kicks with the left leg for 20 counts. Lift your left knee at an angle, so your leg is parallel to the floor. Snap your leg out and kick with the top of your foot. With each kick, pivot slightly on your right (planted) foot. Repeat for 20 counts, then repeat the sequence on the right.

Now pair your front kicks and roundhouses at a faster pace (double time) for one minute, alternating your left and right   leg as follows:

                                       Front snap kick with left, then right
                                       Roundhouse kick with left, then right

Intervals

For an added challenge, perform any of the following exercises in between sets of strikes and kicks:

Jump rope for one minute.

Hold plank pose for one minute.

Perform 10 pushups.

Perform 20 tricep dips: Place your back to a bench or chair, put your palms on the edge and lower yourself up and down.

Add strength training movements with weights, such as bicep curls, tricep kickbacks and squats with an overhead press.

Lay on your back and perform bicycle crunches for 30 seconds, bringing your opposite elbow to your knee and alternating back and forth.

Cool Down

The cool down brings your heart rate down and lets you stretch your muscles while they're warm. This is the time for static stretching, as opposed to the dynamic stretching of the warm-up.

Starting from a seated position, spread your legs to the sides. Reach for your right foot and hold the position for 10 counts. Repeat this stretch in the center and on the left. Bring the soles of your feet together and press down gently on your inner thigh for a butterfly stretch, avoiding the knee.

Come to a kneeling position and lace your fingers behind your back. Stretch your arms back and hold the stretch for 20 seconds. Cross your right arm across your body, with your left hand holding the arm above the elbow. Hold for 10 seconds, then repeat on the left arm. Breathe in deeply through your nose and out through your mouth, bringing your palms together above your head on the inhale and back to your sides on the exhale. Repeat for eight counts.

Variations

Mix up your cardio kickboxing routine so your body can't predict what's coming next. Implement the variations below anytime you feel your body has plateaued and you're no longer seeing results:

Combine punches and kicks. For instance, perform the jab-cross sequence, and then perform the front snap-kick sequence. Squat down in a plyometric stance as you punch, allowing you to work arms and legs at the same time. Add in squats between sets of punches or kicks. Add five minutes of yoga to the end of your workout.

Kickboxing is a fun way to keep in shape; put on some bouncy music while you're training, and watch your fitness soar to levels unknown.

I hope you are keeping up with this weeks challenge. For added motivation I've added a free gift to today's article. Its Napoleon Hill's "Think and Grow Rich". I do this because I believe that the true warrior not only trains his body, he trains his mind.

Think and Grow Rich

I also added a little something to help you with your nutrition

Eat this---Not THAT!!!!

Remember, I do this because I care about you.... don't fail me

Kickbox Cardio: ARE YOU WARMED UP YET?!!!

                                                                                          Feeling stressed?

Get out all your frustration. Kick, punch, bob and weave your way to a higher fitness level. It's the ultimate cardio challenge and so much fun. It will leave you feeling rejuvenated and ready to take on anything. I use kickboxing whenever I return from work feeling frustrated and annoyed (and we know that can happen a lot!)

A form of martial arts training, cardio kickboxing offers an aerobic workout that elevates your heart rate and keeps you moving with a series of kicking and boxing moves. 

Cardio kickboxing can tone muscles, burn fat, increase your strength and speed, while burning off a notable amount of calories. Strength training comes in when you jab, punch and kick at a punching bag, while jabbing, punching and kicking the air works on speed and strength.

Initially, kickboxing may prove challenging for beginners unaccustomed to endurance training. Because cardio kickboxing is high impact and high intensity, you'll need a high level of fitness to keep up with a more advanced class or longer workout; even 30 minutes of cardio kickboxing can be tiresome. 

"You may be out of breath in the first few sessions, but in time your cardiovascular health will improve," notes health and wellness coach Rose Windale in "The Many Benefits of Cardio Kickboxing." 

However, know your limits, stick with them and consult with a doctor before starting any exercise program. Go at your own pace, learn how to properly perform the moves with the right form and technique, otherwise, you’re asking for injury.

Cardio kickboxing requires little more than a pair of cross-training shoes (if you want; it could be done with with your bare feet) and your own body weight to achieve results. If you plan to use a punching bag, you will need a pair of kickboxing gloves and a set of wraps, which will provide extra stability for your hands and wrists as well as keep perspiration out of your gloves.

You can perform the following kickboxing routines with or without a bag. However, your body will adapt to the workout, so you'll need to keep it challenging to continue seeing results. Consider investing in a bag if your workout becomes too easy for the added benefit of resistance training.

Run on a spot for 5-10 minutes to warm up. This will increase the blood flow to your working muscles, which reduces muscle stiffness, helps to prevent injury and enhances performance. Complete the warm-up with a five-minute cool-down stretch.

Punch to the left side with your right arm, and then punch to the right side with your left arm. As your turn, make sure you are pivoting on your right foot when punching with your right, and pivoting on your left foot when punching with your left. Try completing a two minute round without resting.

Kick straight forward and up with your right leg, keeping your foot flexed. Make sure your hands stay up. These are fast kicks that are practiced for both speed and power. Kick with your right leg for one minute, then kick with your left leg for one minute.

Kick your right leg out to the side, letting your upper body lean toward your left side. Keep your hands up. This is an outside kick that must be thrown with both speed and power. Complete a one minute round, then complete a one minute round of kicking to the side with your left leg.

To increase the intensity of the workout while building muscle control, try kicking at an object with force, but stop short of actually hitting the object. This builds muscular control, while adding an isometric angle to your workout.

Straight kick, punch, then sidekick in left-right combos. Combination strikes should be thrown without any pauses and as quickly as possible to be effective. Mix up different combinations involving all of these basic strikes for a two minute round.

I will provide you with more on kickboxing in my next article.

For my loyal reader, I wish to appreciate your support by giving away THREE free ebooks on fitness. Just click on the links below to download your free book. Enjoy

Kickboxing manual (for your body)
                                  
As a Man Thinketh by James Allen (for your mind)


The Richest Man in Babylon (for your pocket)