Lose Weight With These 4 Treadmill Workouts

Lose Weight with These 4 Treadmill Workouts

Lose Weight With These 4 Treadmill Workouts

-       Interval Training

For a total of 5 minutes overall, this is a great routine.  Begin with a 4% incline and set the speed to a slow jog; complete for a minute, then set the incline to 6% and adjust speed to a speed walk or run for another minute.  For the next minute, go back down to the 4% incline and lightly jog for a minute, then adjust it back up again to 6% and a higher rate of speed.  Complete the final minute back down on the 4% incline and walking/slow jog level.

-       The 30 Minute Routine

Warm up for 5 minutes by walking at a fairly brisk pace with a minimal incline.  After the first 5 minutes, continue switching for the remaining 25 minutes by performing a speed walk or jog at a 2 to 3% incline for a minute; for the next 2 minutes slow down slightly to a faster walk with no incline.  Repeat until you complete 20 minutes, then cool down for 5 minutes with a regular-paced walk with no incline.

-       Intense 20 Minutes

If you want something that will get your heart revving, set the speed to a level that has you running for the first 5 minutes; halfway in, set the incline to 3% for one minute.  The next 2 minutes, perform a full-out run while keeping the incline at zero.  For the next minute slow down to a brisk jog and raise the incline to 6%.  For the final 2 minutes, maximize your speed as much as possible.

-       Hill/Mountain Workout

This is a great exercise to build endurance: for the 2 minutes, set to a walking pace, and adjust incline between 9 to 12% based on your skill level.  For 2 minutes following this, keep speed the same but raise the incline to 15%.  The following 3 minutes, raise your speed but adjust incline to 0%.  For the final 3 minutes, set to a fast walking pace again, but raise the incline to 15%, then lower it to 9% to finish out.

These are some excellent workouts to use with a treadmill.  It would also serve you to check out some treadmill reviews online, in order to figure out what particular brand would meet your training needs.  Have any other favorite treadmill routines? Let us hear about them!

More Posts from Risingstarling and Others

6 years ago

Writing Antagonists: (Aka, Your Villains and Bad Guys)

The antagonist is often either one of the most fun things to write, or the most dreaded. But either way, they are a key element of the story, and that cannot be ignored. So, let’s talk about how to make a really great antagonist.

You may have in the past met a writer or teacher or whomever who insists on using the words “protagonist and antagonist” over words like “hero and villain.” Personally, I am not so stingy about it, I feel that I know what you mean anyway so it doesn’t really matter- what there is a legitimate reason as to why you should at least try to think of your villain as your antagonist instead.

And that reason is connotation. Well, denotation too, really- villain and antagonist aren’t completely the same thing, but I’m bringing it down to connotation. 

Simply said, when you think of the word “villain”, you’ll think something like “that’s the bad guy in the story.” And when you think of the “antagonist”, you probably think “that’s a fancy word for villain, aka the bad guy in the story.”

But antagonist isn’t just a fancy word. It’s a fancy concept. It means “the guy that opposes the good guy.” That can be on any argument or view. When writing your antagonist is to remember that nothing is black/white, good/bad thinking, and that includes your antagonist.

Let’s map out the steps to making a complex villain- aka, an antagonist.

First, remember that your antagonist (usually) is a person, just like your protagonist. It might help to develop them outside of their intentions first, and put a person to the upcoming reputation.

Background:

Chances are, your antagonist didn’t just rise up out of the ground ready to kill. They came from somewhere. Your readers don’t even have to know everything about your antag’s backstory, but you do, if you want to really understand them. It often holds the key reason as to why your antagonist is where they are. The drive behind anger, revenge, change, or pleasing someone else can come from the events in their background.

Why do they hold the beliefs they hold? Were they raised that way? Were they taught by some mentor figure? Were they cover from a reality they couldn’t bear? Are they trying to please someone, or get revenge on someone who displeased them? The answer should be in their background.

Motives/Beliefs:

Remember, every villain is a hero in their own mind. They believe that what they are doing is necessary, even if they recognize that it is unpleasant. What are they fighting for? Why does it matter to them so much, that they are willing to overlook all the harm they do?

“The Greater Good”: This is one of the more common and understandable villain motives. They believe that what they are doing now is paving the way to a better future. But keep in mind that what your antag views as a “better future” may be very, very different than the average opinion. Maybe a “better future” for them is a genocidal purge or the world ending in flames. Who knows.

That’s not the only type of motive. Be creative. Work with the information you established in your character’s background to find the most reasonable motive.

Tipping Point:

This is going to be related to your background and motive in an interesting way. Think of your antagonist as a character who has already completed their Character Arc and reached a negative end. Look at the points of change on the character arc- the ones that push your character farther down their path. What are those events? Those are the tipping points that prompted your character towards becoming they way they are now- those key moments where your character had a choice, and they chose to become bitter, hateful, vengeful, cold, or other negative things.

These could be the deaths of loved ones, the promptings of a mentor, or a moment of injustice that made them realize that the world isn’t always kind.

Personality/Actions:

This is the part where you develop them outside of their intentions. How do they behave? 

It’s tempting to just say that your villain is a villain because they torture and kill people. But those are not the only things that make a villain a scary or serious threat. Some characters might jump to violence easier than others. Some might be more into psychological torment. Some might actually seem really charming or persuasive, which is frightening in it’s own way- they might actually be tricky enough to confuse you into making bad decisions on your own. Think about your character’s background again. What makes the most sense for them as a person?

Presentation:

This is how your antagonist comes across to others. Keep in mind that your reader and your other characters don’t know your antagonist like you do. How does this person present to the world? 

-Are they open to discussion/negotiation?

-Are they open about their intentions?

-How quick are they to violence?

-What are their methods of war?

-When you meet them, are they charismatic, quiet, charming, vulgar? Do they have a sense of humor, or are they stoic?

-Do they seem to enjoy what they are doing, or do they express regrets even as they do it?

Moral Complexity:

What are they willing to do to achieve their goals? Do they have weaknesses in their personal lives?

1. Do they have noble ends behind their controversial means?

2. Is there a line even they won’t cross?

3. Do they have someone/something that they care about?

4. Do they prefer to do the killing/torturing etc themselves or do they just give the order?

Remember that if your antagonist does have any of these moral weaknesses, they are not going to want to show it. One has to keep up intimidating appearances, after all. 

Speaking of appearances…

Appearance:

This part is here to tell you what not to do. There are certain appearances that are getting really old with villains.

1. Dressing in all black. Why do they even do that? It’s time to stop associating black with “bad” and white with “good”. It just isn’t like that, so stop making villains all dark and stuff.

2. Scars. I think scars are pretty cool, don’t get me wrong. But if there is no relevant reason for it to be there, don’t talk about it all the time. That goes for all characters, not just villains. Like the color black, scars are not just a villain thing. Everyone has them. Don’t associate them with “bad.”

3. Sexy. I get the idea that making a villain attractive makes them harder to hate, but that can be kind of a cop out of actual complexity. Again, if there is no legitimate reason to make your villain sexy, then don’t. It’s not necessary.

4. Ugly. I hesitate to call any traits inherently ugly, but if you’re striving to make your character unpleasant looking just because they’re bad, then once again, you are associating feature=evil, which is not creative at best and seriously socially harmful at worst. 

Basically, your villains should be just as diverse as anyone else. You don’t need stereotypes to make them scary. Sometimes it’s scarier than anything else to just have an average person. It sort of adds to the idea that anyone could be a villain. And that’s pretty frightening.

Key Point:

- Complicate your villains. They’re not just Evil McEvilpants. 

That’s it for now, but like anything else in writing, antagonists have a lot of possibility and exceptions. But that was your basic rundown on the things to consider when making a complicated antagonist. 

~Penemue

6 years ago

how can i make my characters empathetic?

Hey there, anon! Empathy is the ability to understand and share the feelings of others. I have two different ways to answer this: how to make your characters be empathetic and how to make people empathetic towards your characters.

HOW TO MAKE CHARACTERS BE EMPATHETIC 

This one is pretty self-spoken for. There is really only one way that I know of to make a character to be empathetic and it’s to put them in a situation that the character feels sympathy for another or have them care about something and to, eventually, share the feelings of the other character.

This could be just about anything - get creative with it! For example, have someone be treated unjustly, someone be thrust into grief or danger, facing an inner struggle, etc.

HOW TO MAKE PEOPLE EMPATHETIC TOWARDS CHARACTERS

This is actually pretty easy and you can also just repeat the above tips and tricks if you’d like!

However, different examples - and remember to get creative with it - are having your character display a valuable trait (though this is typically more rewarding if done a little before they make a choice that has a negative impact).

In addition, people love to watch real talent. Have your character be particularly good at something but don’t just tell how good someone is with a knife; show us. Show us how long it took, how many hours of pain and getting injured they had to withstand. Show them caring for their knives as if they were children. Show not tell is a very important part here.

Have them wish for a universal change or show them caring for people. For example, wishing for world hunger to go away and helping starving people go hand in hand together. Wishing for equality and going to rallies for pride, black lives matter, etc, go hand in hand. 

Give them something unique about them. Something that will make the reader grow some sort of attachment to them. 

I hope this helped, anon, and if you have any additional questions, please come ask! Happy writings! x

- Mod Lilly

If you need advice on general writing or fanfiction, you should maybe ask us!

6 years ago
The Flash Is Gold
The Flash Is Gold
The Flash Is Gold
The Flash Is Gold
The Flash Is Gold

The Flash is gold

6 years ago

Do the thing. I believe in you.

Motivation. What a thorn in our collective sides, right? You pick something to do and for whatever reason… you don’t do. You do the opposite of do, you don’t and then you get absolutely nowhere and you just blankly stare at the thing and nothing changed because you still haven’t gotten up, you still haven’t started, and eventually it all snowballs. 

So you ignore it. You give up. You think about it from time to time, shaking your head in disgust at yourself because you couldn’t do something as simple as start the thing you wanted to do in the first place – if you would have started it when you originally wanted to, you’d have been done with it by now! The snowball keeps rolling. The frustration and anxiety gets worse. How can you even think about starting it now, because all of a sudden it’s not so simple. You’ve made a metaphorical mountain out of a metaphorical molehill (unless you really are dealing with a molehill, in which case I am sorry for your yard). 

Breathe, friend. 

I have been down this terrible path before, and I’m sure I’ll go down it again. In fact, I’m facing similar thoughts when it came to making this blog. I really wanted to create a blog where I could share my knowledge, and learn more from those around me and generally have a safe space for everyone on their life journey of becoming a better person. It took forever for me to just stop thinking and start doing. I’m still trying to just keep doing. Let me try to help you do the same: Do. 

So you want to do a thing. 

Well that’s the first step. Saying “Hey, I want to organize my room” or “I think it’s time for me to clean the kitchen” is a great way to start. Recognize what it is you want to accomplish in your end game. 

However, don’t get overzealous. “I want to organize my room” can become a daunting task if you try to do it all at once. A good tip is to make it a project – trying to finish it all in one go is a good way to get burnt out before you even start! Instead make a list and check it off as you go. 

Example:

Make the bed

Clear off bookshelves

File away desk papers

Dust the corners

Fold the laundry

Vacuum the floor

A list like this seems a lot more manageable mentally than just saying “Organize the room” and as you check things off you’ll feel accomplished, which helps your motivation to continue on your project. 

Be proud of any bit you get done. Managed to clean off one of your shelves? Good job, you! You’re that much closer to finishing that task! Which means you’re practically almost done with your project! It can be really motivating to feel like you’re getting closer to your end goal. 

Sometimes we all need a little push in the right direction and maybe even a little company. Invite a friend over and tell them what your goal is. They can help by giving you a hand and maybe assist by directing you where to go. Surrounding ourselves with people who have a good directional skill can help lead the effort. 

Putting on entertainment as background noise can also help. I personally like to listen to one of the Crash Course series (Right now I’m on Anatomy and Physiology) or to Mental Floss videos while I work because it gives my brain something other than the ever increasing list of to-dos I face to think about. It’s hard to stress about stuff I don’t think I’ll ever be able to get done when I’m too busy listening to videos and then… what do you know, I’ve completed half my to do list without freaking out about how much I had to do!

It can can be hard to just motivate yourself to get out of bed, let alone take on any other sort of project aside from the act of being alive. Just know that you deserve a gold star for waking up, double gold stars for getting out of bed and triple gold stars for even glancing out the window. Some days are better than others, but no matter what it is you want to accomplish… you can do it. I know you can. 

For other great resources to help with your motivation, check out the following links:

How to Adult – Procrastination/Getting Things Done

Lifehack - Ways to deal with Motivation Loss

WVU Student Wellness - How to Motivate/Do Practically Anything

6 years ago

Can you do puppy stony

I fanlly complete it!

Can You Do Puppy Stony
Can You Do Puppy Stony

I’m very very very like Pomeranian much!

6 years ago
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael
Groenendael

Groenendael

The Groenendael is a variety of dog that is included in the Belgian Shepherd breed, but sometimes treated as a distinct breed. The Groenendael is recognized, either as a breed or a variety of the Belgian Shepherd, by all major kennel clubs. In the American Kennel Club, it is called the Belgian Sheepdog, a term otherwise synonymous with Belgian Shepherd Dog more broadly. Like all Belgian Shepherds, the Groenendael is a medium-sized, hard-working, square-proportioned dog. The Groenendael is recognized by its distinctive black coat.

Keep reading

6 years ago

Part one: money, leases, landlords, legal stuff

what papers do i need to rent a house? 

Not a ton. You usually need your social security number, a driver’s license or state ID card, and copies of your paystubs or some other form of proof of income.

What is a mortgage and how does it work? Is renter’s insurance necessary? What do I do if my landlord is in violation of the lease?

A mortgage is a loan from the bank to buy a house. It’s a combination of the amount borrowed and the interest accrued. You agree to pay back the loan over a set period of time, in monthly payments. It’s a lot more involved than that so I guess let me know if you want more info on that, but you don’t really need to know about that until you’re purchasing a property. 

Renter’s insurance is required by most landlords. This is so the insurance company covers it if your home is damaged by a natural disaster or a car through your wall or something. It also covers your home getting broken into. Renter’s insurance is really cheap, I think mine is $10 a month or something.

If your landlord is in violation of the lease, go above them and talk to their supervisor or the property management company. If they aren’t responsive then go to a tenant’s rights group in your area, or contact the Department of Housing (depending on how big the issue is).

hey how are you! been following you awhile now. just wondering like how much money you should save before moving out, some tips for people not making a lot of money and dying to leave their parents lol

The general rule is 3 months of living expenses plus emergency money. This should include: 3 months of rent, 3 months of utilities, 3 months of transportation expenses (bus/train fare or gas + auto insurance), 3 months of food, 3 months of phone/internet, 3 months of miscellaneous household shit 

I’ll give you the breakdown for my house as an example:

$1300 rent x 3

$100 utilities x 3

$60 phone x 3

$70 internet x 3

$75 auto insurance x 3 OR $100 bus fare x 3

$200 food x 3

$50 houshold x 3 (toilet paper, toothpaste, paper towels, soap, cleaning supplies, towels, etc)

medical expenses, personal expenses, etc not included

$5565 total (not including gas because i forgot it)

Also, you need to put down a deposit on a unit and usually first months rent + last months rent. Deposits are generally one month worth of rent.  This means total move in expenses for my house (NOT including utilities set up fees, internet fees, or any household expenses) were $3900 to my landlord.

Also broker’s fees are a thing in big cities but not Seattle.

You also have to factor in general house shit like furniture, silverware, towels, blankets, etc. Having zero furniture is cool for awhile but will make you crazy in a short period of time (example: I lived in an apartment with no dresser, couch, chairs, or desk for six months. My only furniture was a tiny bookshelf and a mattress. It was the worst. I was only living there temporarily and didn’t want to move furniture when I moved into my permanent house).

I don’t have any credit (never had a credit card, loans, etc.) will it be hard for me to get a place to rent? 

In my experience, many places are wary of renting to people without credit. I think what generally turns them off is that you have never paid bills so they have no idea of knowing if you’ll be able to make rent on time. Oftentimes they will ask for a cosigner on a lease if you don’t have credit. This means that your parent or relative (or anyone really) will sign the lease with you and also have their name on there. This is so that if you stop paying your rent, fuck up the apartment, etc, if they are unable to find you or you will not pay the rent/charges, your cosigner is responsible for paying them.

I recommend paying bills in your name or getting a credit card and using it RESPONSIBLY. That means utilizing 30% or less of your total credit available, and always making payments ON TIME, ABOVE the minimum payment. Pay a small bill that gets paid every month for sure with a credit card, like your phone bill or the internet bill. 

I also recommend just moving into an established house and being put on the lease that way, or subletting. That way even though you don’t have credit you have rental history and references.

I know that when you rent a house you have to pay for things other than rent, what kind of stuff is normally included in that and how much is a reasonable amount to pay?

Other bills are generally water, sewer, garbage, and electricity, but it varies by location. In some states heating is separate, and it’s required for the landlord to pay the heating bill (though this may mean that they leave it on all winter and you cook, or they leave it on but really low and you freeze). The most common thing I’ve seen is that landlords pay w/s/g, and you pay for electricity. Again, this varies greatly by location. For example, my electricity gets billed 4x a year, so they’re pretty large bills when they come in, but it isn’t a monthly expense. Seattle is super mild so we don’t have air conditioning or regularly use heaters. We’re also running my boyfriend’s giant computer all the time. Our bills are generally $250-$350 every three months. This is split between four people so it’s not that bad, never more than $100 every cycle. But I gotta stress that this varies from place to place. I have friends that live in large houses with 5-6 people and their utilities are about $100 a month per person, on top of rent. You need to ask the landlord what they cover and what the utilities usually come out to every month.

HORROR STORIES/PREVENTATIVE MEASURES

When making your master post about basic tips etc, I’d like to share my horror story. I only turned on the water faucets in my bathroom not the kitchen and it turned out the cold water didn’t work. In addition the faucet was missing an aerator too so the water was super wiley. Ugh and I should mention I moved from an apartment on the 3rd floor of a building to the 10th and apparently the 10th floor has bug problems I could not foresee. Maybe some tips for prevent buggies?

Fuck that sucks. Bug tips right here. Know what they look like, don’t take furniture from the street!!!!!

WARNING SIGNS

what are some things you should watch out for when looking for somewhere to rent? With the landlord?

Unit: Lots of discarded furniture outside/by the dumpster/in communal spaces (bedbugs). Dirty communal washing machines. Dirty lobbies. Weed smell (personal preference lol). Indoor smoking. Established (5 years or older) building and many empty units. Many people leaving after year-long leases.

Landlord: Are they shady? Do they tell you about their drug habits? Do they use hard drugs? Do they accept 12 applications even though they know that the first person is going to get the unit (applications are $20-$50 each usually)? Do they avoid showing you parts of the building? Are they creepy? Do they hit on you? These are all things I have had happen when looking for a place and they were all huge red flags. Don’t rent from someone that does any of those things.

im viewing an apt tomorrow and making a list of questions to ask landlord. is there anything specific i should ask thats often forgotten?

What are the utility bills generally running each month? How long do tenants usually live in the unit? How much has the rent increased over the last three years? What kind of people live in the apartments (families, students, DINKs?)?

disclaimer: all of this varies place to place, city to city, state to state, etc. this is just based on my experiences viewing hundreds and hundreds of houses and apartments in seattle.

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risingstarling - Inner Ramblings
Inner Ramblings

Right now this is just anything that comes to mind since I'm a complete noob at tumblr. I've been hearing about it for years but I never really felt like I had anything to say. Well all that has changed now and I figured I'd see what all the hype about tumlr is really about. Anyway don't take anything I say too seriously for now...I'll probably change it later when I become more comfortable with this website.

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