Similar to wrist and ankle weights, weighted sleeves add extra weight to your body, helping you burn more calories.
Adding extra weight to your body in the form of weighted sleeves can add resistance and help you burn calories. Typically worn around your forearms or calves, weighted sleeves may be worn inconspicuously under clothing to help you lose weight as you go about your daily activities. With a little ingenuity and commonly found items, you can make simple weighted sleeves at a fraction of the cost of store-bought weighted sleeves.
Instructions
1. Measure the length of your forearm or calf. Measure the circumference at the top or widest part of your forearm or calf and at the bottom.
2. Fold your fabric in half -- this ensures you end up with two separate and identical pieces after cutting. Using the measurements taken in the previous step, draw a trapezoidal shape -- a quadrilateral with one pair of parallel sides -- on the fabric, away from the folded edge. The widths of the top and bottom parallel sides of the trapezoid are equal to the circumferences of the top and bottom, respectively, of your forearm or calf, plus one inch for overlapping of the sleeve. The length of the long sides of the trapezoid is equal to the length of your forearm or calf. Add another 5/8 inch to all sides for seam allowances.
3. Cut out the pieces. The fabric pieces are typically wider at the top than at the bottom, reflecting the fact that the bulk of your muscles are localized at the upper portion of your forearm or calf.
4. Cut the Velcro sew-on tape the same length as your forearm or calf. The Velcro will serve as the fastener for the weighted sleeve.
5. Pull apart the Velcro tape to separate the strip with the hooked side from the strip with the looped side. Lay the Velcro hooked strip, with the hooked side facing up, on top of the "right side" of the fabric (the side of the fabric that is meant to be seen). Position the strip approximately 5/8 inch from the edge of one of the long sides of the fabric. Sew the Velcro strip in place and set this aside.
6. Repeat the previous step using the other piece of fabric and the remaining Velcro loops strip. Lay the two pieces of fabric on top of each other so that the right sides of both fabrics are facing each other and the Velcro strips are on opposite sides.
7. Sew a 5/8-inch seam along both of the long sides and one of the short sides of the fabric pieces. Turn the fabric right side out. The short side without the seam serves as the opening for the filler material that adds weight to the sleeve. Fill the sleeve with the filler material of your choice, such as rice, beans or sand.
8. Turn in the open edges of the fabric and sew a blind stitch (a stitch that is not visible from the outside) down the side of the fabric to close the opening. Wrap the sleeve around your forearm or calf, adjusting the Velcro fastener so the sleeve fits snugly.
