As the weather has turned cold, there is truly one suitable meal that warms the cockles of your heart and brings people together – Hot Pot or huo guo. Hot Pot is perhaps one of the most widely enjoyed meals in China. You can travel as far north as Mongolia to find this popular dish, go west to Sichuan, even way down south in the warm climates of Hong Kong you will be able to find Hot Pot in some various iteration. And it doesn’t stop there. It goes by the name Steamboat in some Southeast Asian countries and nabemono in Japan, with varieties including Shabu Shabu and Sukiyaki. Go to Korea, Vietnam, and even Thailand, and you can find their own versions of this broth-based meal. Sure, China remains famous for dumplings, dim sum, and other tasty delicacies, but if you are a foreigner residing in China, you have certainly at one point or another come across the ubiquitous presence of Hot Pot.
Let’s pause for a little bit of history on this steaming delight. It’s widely believed to have been introduced by the Mongolian nomads over a thousand years ago. One version puts forth that Mongol warriors couldn’t be bothered to carry cooking utensils, so they rigged their shields over the fire to sear meat and turned their helmets upside down to boil the soup (which was essentially water). This early Hot Pot included a wide variety of whatever meats were on hand, but generally mutton was favored. Hot Pot slowly trickled south, and by the Tang Dynasty, it had become famous. During the Mongolian Yuan Dynasty, Hot Pot flourished, certainly due in part to who ruled the country, and when the Qing Dynasty hit, regional varieties could be found in all the four corners of China.
Most people know very little of this history, but what they do know is that when winter rolls around, it’s time to fire up those burners and gather around a steaming pot of broth with their near and dear ones. Sit huddled around a pot for a few hours and you will slowly perform a striptease of all your many winter layers. Things have really changed in a thousand years though. A round table houses a now modern mechanized burner that heats a giant metal pot containing a broth, and sometimes two, in which you can cook a colorful array of chosen meats, seafood, vegetables, noodles, and other accoutrements. (What would a Mongolian of the old school have to say about an induction tabletop burner???) Condiments are on hand to make a sauce for you to dip your cooked goodies in, after which each person can drink the flavorsome soup. Hot Pot is not a meal for a single person. There have been more and more mini Hot Pot restaurants popping up in recent years – something about them being more hygienic and giving everyone the chance to make their own choices – but Hot Pot is a communal meal meant to be shared with friends and family in a fun and lively atmosphere. These places just kill that experience.
The sheer size of China means that there are many regional varieties of Hot Pot to try; all are worthy of your taste buds. And while there are many types of Hot Pot, most dining experiences go pretty much the same way. First, you choose your broth. For the spicier varieties, there is generally the option of a split pot containing a spicy broth and a bone broth. Order it in the event there are some in your party that just can’t handle the heat; this way even the wusses can enjoy the primordial thrill of cooking their grub in a bubbling cauldron. Next, you choose your dunkables. Standard selections to include are paper-thin slices of fat-streaked mutton and beef, some form of tofu, vegetables, balls of seafood and pork variety, seafood and noodles. Finally, you need your condiments. This is the point where tastes diverge. Some places have condiments arranged at dedicated stations; others you order off the menu (or tick on the paper menu). Regardless of how you get your sauces, the number of choices can be a bit overwhelming if you are new to the game. It takes a lot of mixing and matching to get the right concoction to suit your taste, but it’s one of the little things that makes Hot Potting so damned interesting.
Eating Hot Pot is definitely not a passive activity. Once your raw smorgasbord arrives and is placed next your table on trays, the fun really begins. You dunk the morsels into the hot stock, watch them dance around together in the soup, fish them out with ladles, dip them into your bowl of condiments, gobble them down, and, in a brow-mopping, belt-loosening fervor, repeat ad infinitum. The point of Hot Pot, after all, is unbridled excess. To help you navigate this unfamiliar territory, here are a few tips: Some things take a little longer to cook, like potatoes, fish balls and some seafood, so if you want to throw them in the pot, let everyone know so they can scoop out some food. Also, watch out for those potatoes: they’ll burn the hell outa your mouth. One final warning, beware of the meat: It has a tendency to furl in the broth and when it’s fished out with the ladle, can conceal a few lethal chilies. It’s best to use the chopsticks to grab it, or even better to dip it briefly as it doesn’t take long to cook.
Speaking of chilies, arguably the most famous regional variety of Hot Pot would have to be the Chongqing Hot Pot style. Named after this spicy city in the western part of China, it is notable for ma-la – having to do with the numbing and spicy additions of Sichuan peppercorns and hot peppers. Often times this Hot Pot style is served in a pot that is split into two sections which resemble the Daoist yin and yang symbols. One side of the pot houses the molten spicy broth while the other side holds a benign bone broth. The Hunan style of Hot Pot is similarly spicy but lacks the numbing quality made famous by the Chongqing and Sichuan Styles. Sichuan Hot Pot tends to go heavy on the seafood or fish, while Hunanese has more beef or mutton along with its spicy chilies. Chowing down on any of these fiery three will send you in search of something to cool down your mouth. Plum juice does the trick, and it’s is commonly found at any Hot Pot restaurant these days, but a cold beer certainly achieves the same results. Baijiu also pairs rather well with Hot Pot.
Not into the spicy? That’s quite alright. There are plenty of milder Hot Pots to choose from. The Northern Style, commonly found in Beijing, focuses more on the act of cooking and is referred to as shuan yangrou, meaning the act of scalding thin slices of mutton in boiling broth. Frozen meat, generally mutton, is sliced thinly causing it to roll up and is generally served this way. This is paired with sesame-based condiments and sauces. A traditional Mongolian Hot Pot includes all kinds of spices, one of which, bajiao huixiang, or star anise, is thought to warm yang, disperse cold, and rectify qi problems. Manchurian Hot Pot uses pickled Chinese vegetables, or suancai (literally meaning sour vegetable), for flavoring, resulting in a sour stew. Cantonese Hot Pot, popular in southern China and Hong Kong, is more heavily focused on the soup bases of Hot Pot. The broth has additions of Chinese herbs (similar to those of the Mongolian Hot Pot) as these herbs are seen as balancing the heat found in Hot Pot. Seafood is obviously also more popular in Cantonese Hot Pot.
Hot Pot cooking is often enjoyed at home during festivals since it requires little preparation and the participatory element is fun for a large group. It is easy to buy a portable electric burner, and you just need a wide, deep pot that will comfortably hold boiling soup without boiling over. Don’t use too deep of a pot, or you will spend too much time fishing for your food. Hot Pot can then be customized to your own style and liking. So grab your family and start a new tradition this year by enjoying this Chinese dish. But if DIY Hot Pot is not your thing, do not despair because MORE Hangzhou has compiled a list of the top ten Hot Pot restaurants in Hangzhou to help take the guesswork out of finding the perfect pot for your seasonal pleasure. These are surely the best and brightest Hot Pots available, running the gamut of styles. We have even included a Japanese and Thai Style on the list because they are both lip smackin’ good. So plop til you pop!
1. Haidilao 海底捞 (Sichuan Style, 24hours)
Why is Haidilao number one on this list? For two very good reasons: Not only is their Hot Pot some of the best available in Hangzhou, but their service is without equal. Ladies you can have your nails done for free after you eat! Board games are available, snacks while you wait, bathroom attendants, constant hot towels, and a cheerful staff. Cute aprons are on hand to keep the splash from the Hot Pot off of your precious clothes. You cannot tell me there is another restaurant around with this level of service. They also offer Hot Pot delivery. Order from a number of set meals that will feed a varying number of people, and everything (down to the condiments) is then delivered to your home. The extensive picture menu, while not in English, is easily to use with the help of their friendly staff.
5/F, Yongjin Square, 135 Yan’an Road 延安路135号涌金广场5楼 , Tel: 87088050
502 Zhongdu Department Store, 87-1 Qingchun Road 庆春路87-1号中都百货502号, Tel: 81606592, 81606593
3/F, Yefeng Xiandai Zhixing Mansion, 337 Shaoxing Road 绍兴路337号野风现代之星大厦3楼333号, Tel: 85366389, 85366390
2. Lao Matou 老码头 (Sichuan Style, 24 hours)
You no longer have to fly off to Chengdu to enjoy this Sichuan Style Hot Pot. The best way to do it up here is get a half Sichuan and half savory broth, so you can give your mouth a rest. Six people can comfortably eat for around 400RMB, and the sour plum juice here is the best for washing all those chilies down. The numbing peppercorns bubble away in their copper cauldron waiting for you to dunk your veggies, seafood, meats, and noodles. The great thing about it is this place is open till 3am. So during the winter months if you find yourself a bit peckish after shaking your money maker at Coco Banana, wander down to this Hot Pot place with all your club kid friends.
24 Baochu Road 保俶路24号, Tel: 85118818
262 Wantang Road 万塘路262号，Tel: 87671679
3/F, 66 Dongpo Road 东坡路66号3楼(近西湖时代广场), Tel: 87081218, 81061116
3. King Pot 幸福里 or Dong Lai Shun 东来顺 (Beijing Style, 11:30am - 9:30pm)
King Pot located in the northern part of Hangzhou on Jinhua Road next to Me Too Café and the 166 Loft Park, King Pot boasts an elegant sparse open layout, and instead of giant metal pots, here you’ll find real traditional gleaming copper Hot Pots commonly found in Beijing. This is my personal favorite Hot Pot restaurant as it reminds me of freezing cold days in Beijing. Their fantastic baijiu selection brings back vivid memories as well and is available starting at 16RMB. If you cannot stand baijiu, there is also Beijing Plum Juice (老字号信远斋酸梅汤) 12RMB available to quench your thirst. We recommend the Shrimp Paste (鲜虾滑) 46RMB; it looks kind of horrifying sitting on its platter awaiting submersion into its boiling bath, but once you’ve tasted the cooked version, you’ll begin eagerly searching for those little pink balls. Condiments include traditional Beijing sesame sauce (老北京麻酱调料) 6RMB, and special Beijing spicy sauce (幸福里特色麻辣调料) 6RMB. Also, don’t forget the Deep Fried Sliced Mantou (烤馒头片), Old Beijing-style Baked Sesame Cake (salty/sweet) (老北京芝麻火烧) 3RMB/one, and the Beijing-style Noodles with Soy Bean Paste (炸酱面) 18RMB. Prices for meat range from 38RMB to 168RMB (for Angus steak), and vegetables and side dishes are between 10 and 20RMB each. If you have not tried Beijing Style Hot Pot, this is the best place to do it!
King Pot: 50m south of Dengyun Road and Jinhua Road (Silian 166) 登云路和金华路往南50米 (丝联166内), Tel: 85047210
Dong Lai Shun: 488 Qingtai Street 清泰街488号, 10am - 10pm, Tel: 87820666
4. Chuan Wei Guan 川味观 (Sichuan Style, 10:30am – 4am)
This chain has been cooking up tasty Sichuan Style Hot Pot in Hangzhou for years. They are everywhere, so it’s easy to get your spicy Hot Pot fix. Their pots have an authentic flavor, and it is a favorite spot for those who love a bit of numbing Sichuan peppercorn action. The vegetable offerings are par for the course, and you won’t find anything else out of the ordinary here, but this is a good option for when you and your friends want a convenient place to gather around a bubbling pot of chilies. Unfortunately, the menu is only in Chinese, but there are photos, so don’t fret my pets.
539-3 Fengqi Road 凤起路539-3号, Tel: 87795866
580 North Zhongshan Road 中山北路580号, Tel: 85393226
222 Tanhuan Road 昙花庵路222号, Tel: 86037988
160 Moganshan Road 莫干山路160号, Tel: 88807166
166 Huansha Road 浣纱路166号, Tel: 87917669
80 Fengqi Road 凤起路80号, Tel: 85284293
109 West Wensan Road 文三西路109号, Tel: 88983338, 88975557
10 Gushui Street 古水街10号, Tel: 85393226
82 Tiancheng Road 天城路82号, Tel: 88391277, 88399577
978 Dongxin Road 东新路978号, Tel: 85283777
1-2/F, Qianlong Masion, Binsheng Road and Jianghan Road 滨盛路与江汉路交叉口钱龙大厦1-2楼, Tel: 87022666
Kairui Hotel, 1199 Hanghai Road 杭海路1199号凯瑞大酒店, Tel: 86909777
20 West Huancheng Road 环城西路20号, Tel: 87014552
5. Lotus Thai Hot Pot 莲一泰式火锅·料理 (Thai Style, 10am - 9pm)
Located near Homestead Café on Wensan and Jiaogong Roads, this Thai Steamboat restaurant is fantastic if you are hankerin’ for some Hot Pot but can’t drum up the required friends. Here they serve Thai-style individual Hot Pots that will seriously light your mouth up. Try their delicious Tom Yum Hot Pot (东荫功汤锅) and their Pineapple Curry Hot Pot (咖喱菠萝锅). The menu is not in English, nor are there any pictures, but the prices are cheap, so fumbling your way through the ordering process is well worth the awkwardness. Their Hot Pot is so delicious, you will want to drink the soup after eating all your tasty morsels. Wash it all down with a great Singha beer for 15RMB, and you will have a fantastic Thai Steamboat experience.
3/F, Liyuan Mansion, 88 Jiaogong Road 教工路88号立元大厦3楼, Tel: 87006655
6. Yu Xianglong Chongqing Hot Pot 渝香隆重庆火锅城 (Chongqing Style, 24 hours)
Located on Baochu Road, this Chongqing Style Hot Pot is not for the faint of heart. Be prepared for your hair and clothes to smell like what you’ve just devoured. In fact, we suggest not even bothering to shower before coming here. “So, why do people come here?” you might ask. Because, they have the best Chongqing Style Hot Pot in town. Again, the menu is only in Chinese, so if you are feeling your Chinese isn’t up to snuff, we recommend bringing a friend along who speaks Chinese. The place is open 24hrs and really gets hoppin’ around 2am. The snakehead fish (黑鱼片) is delicious, and we also recommend getting the rice cake (年糕). The rest of the veggies are rather commonplace, but if you are feeling adventurous, don’t forget the more exciting meats on hand, like stomach. Yum! This place is great for late night Hot Pot cravings!
106 Baochu Road 保俶路106号, Tel: 85111020
25 Desheng Road 德胜路25号, Tel: 85832955
423 Shangtang Road 上塘路423号, Tel: 88321711
7. Doulao Fang豆捞坊 (Mixed Style, 11am – 9:30pm)
This Taiwanese Style Hot Pot restaurant is located near Wulin Shopping Center, so after you work up an appetite window shopping, head here for a mini Hot Pot experience. Each person has their own individual Hot Pot to which you can add excellent fresh seafood, vegetables, and other tasty treats. All the required condiments are here: sesame sauce, peanut butter, XO sauce, spicy peppers, and more. It is a great place for those times when you and a friend want something warm after wandering up and down Yan’an Road shopping all day. The restaurant is tranquil and feels worlds away from the busy shopping environs you’ve just come from. We suggest doing lunch here as it can get rather busy during dinnertime. They have delicious fresh meat balls (丸子), rice cake with cheese in the middle (年糕，里面有芝士), and their beef is extremely fresh. They won most popular Hot Pot restaurant in 2013, so you know this place knows what it’s doing! Try it, you won’t be sorry!
CQ703, 7/F, Block C, Hangzhou Mansion, 230 North Huancheng Road 环城北路230号杭州大夏购物城C座裙楼7楼CQ703号(近武林广场), Tel: 85177277, 88151807
401, Zone A, Hubin InTime Mall, 258 Yan’an Road 延安路258号湖滨银泰2期A区401室, Tel: 85870555
521, 5/F, Mixc Mall, 701 Fuchun Road 富春路701号万象城5楼521号, Tel: 89705688
8. Happy House Shabu Shabu 福捞坊海鲜肥牛火锅城 (Mixed Style, 10am - 12am)
A Hot Pot restaurant can be impressive depending on the broth, the food, or the sauce bar. Happy House, on the northwest corner of Tianmushan and Baochu Roads, manages to impress with their quality and presentation as well as with their collection of condiments; their broth isn’t half bad either! This is Japanese Style Hot Pot, so if you have never tasted Shabu Shabu before, you should for sure give it a try. There are pictures on the menu, but no English, and the Hot Pots come in individual portions. We started out by ordering four different broths: Sichuan Spicy (捞坊绿色锅) 15RMB, Traditional Spicy (捞坊香辣锅) 12RMB, Tomato (西式番茄锅) 15RMB, and Plain (顶级清汤) 10RMB. Traditional Spicy was the resounding favorite. It was full of flavor and wasn’t intensely spicy. Want a feast for the eyes? Order some of the non-Hot Pot dishes. The Thin Sliced Mandarin Fish (鲑鱼姿造) 88/149RMB was beautifully presented on a bed of shaved ice with liquid nitrogen steam pouring out of fresh bamboo cuttings. Even a simple dish like Bean Sprouts (豆芽) 6RMB was arranged as a flower blooming out of the bowl, and The Four Color Dumplings (四色水饺) 28RMB were as delicious as they were colorful.
2 North Baochu Road 保俶北路2号, Tel: 28821118
9. Nasubi 纳思比日本料理 (Mixed Style, 11am - 1:30pm, 5:30pm - 10:30pm)
Nasubi is the most authentic Sukiyaki Style Hot Pot in Hangzhou. Originating in Shizouka, with over ten restaurants and counting, this place is top-of-the-line Japanese Hot Pot. The interior is pure elegance and was designed by Junichiro Sato. This place is perhaps the most expensive on our top ten, but trust us it is worth every yuan. A meal here will be at least 250RMB/person, and if you are feeling extravagant, you can try a Japanese Hairy Crab that is 1,000RMB! The saki is smooth and a beautiful companion to the exquisite Sukiyaki. An English menu is available, and you would be a fool not to try their Chowder Stew or any of their fresh fish flown in weekly from Japan. This tatami-lined restaurant is as close to a Japanese dining experience as you can get without buying a plane ticket!
4/F, Zhejiang Narada Grand Hotel, 122 Shuguang Road 曙光路122号浙江世贸君澜大饭店4楼, Tel: 87969826
10. Hot Boss 韩国正宗炒年糕 or Zhu En Guan 主恩馆 (Korean Style, 11am – 9:30pm)
Located on Yile Road, just north of West Wen’er Road, Hot Boss has the Korean version of Hot Pot called tteokbokki, or fried sticky rice cakes with cabbage, fishcakes and ramen noodles. The menu is only in Chinese and Korean, but the pictures make it feasible to order without English. Koreans go crazy for this warm street food (which is probably pretty popular right about now in chilly South Korea). A single portion of the hot bubbling stew will only set you back 38RMB, with choices of cheese, BBQ pork, vegetable, curry, and of course kimchee. A gas burner is brought to your table so that you can watch your bubbling concoction cook. Slurp up the noodles along with a cold Korean beer and order a side of Korean fried chicken. The Korean version of Hot Pot is a little different as it is far more of a soup than its Chinese cousin, but this is still a tasty dish to get you through these winter months that are here to stay in Hangzhou.
Hot Boss: 71 Yile Road 益乐路71号, Tel: 86585120
Zhu En Guan: 353 Gudun Road (junction of Jindan Road) 古墩路353号丹枫新村, Tel: 88980021
Lantern Festival marks the last day of the Spring Festival and officially ends the Chinese New Year celebrations. This fun festival is mostly celebrated at nighttime to see the colorful lanterns flying high in the dark sky. In addition to seeing the lanterns flying, during this festival, families gather to attend four other major activities on this special day.
The belief during this festival is by lighting a lantern, you make a wish. So Chinese families light their lanterns and pray for health, fortune, wealth or make even more precise wishes. It is said that if you want your wish to come true, you must walk under a hanging lantern and pray for what you want.
So, at the end of the day, people light their lanterns and watch them fly away in the dark sky, accompanied by fireworks. Releasing the lanterns, which are red for good luck, symbolizes people letting go of their past selves and embracing new identities for the coming year.
Another popular activity during the Lantern Festival is to guess lanterns riddles.
Lantern riddles are called 灯迷 dēng mí in Chinese, where 灯 dēng is a lantern, lamp, or light, and 迷 mí refers to a puzzle, riddle, enigma, or conundrum.
The lanterns’ owners write riddles on small strips of paper they attach to the lantern they have hanging outside their home, so visitors can try to guess and solve the riddle.
If the visitors come up with an answer to the riddle (they are usually pretty tough to guess!), they can take off the paper and give it to the lantern owner. If the visitor guessed the right answer, then they win a little gift, given by the owner.
And this is how you change your casual stroll in the streets into a delightful moment by solving riddles. Fun, right?
Lastly, a big Lantern Festival tradition is to eat 元宵 (yuán xiāo) and these sticky balls are so yummy you’d be sorry to miss out on this excuse to eat sweet stuff.
元宵 (yuán xiāo) are sticky rice dumplings that can be stuffed with white sugar, brown sugar, sesame seeds, peanuts, walnuts, rose petals, bean paste, and jujube paste, or any combination of two or three ingredients. For Chinese people, the roundness of the dumplings symbolizes the togetherness as it is a great time for family gatherings.
Here are the locations where you can watch the Lantern Festival:
Grand Canal Spring
Time: Feb. 19th
Location: Streets in Gongshu District 拱墅区各街道
Time: 5:30pm - 9:30pm, Jan.25th - Feb. 20th (5:30pm - 10:30pm on the 19th)
Location: Cheng Huang Ge, Wushan 吴山城隍阁景区
Tickets: 30RMB/adults, 15RMB/children
People's Square, Xiaoshan
Time: 1:30pm - 3pm on Feb. 18th - 20th. Variety performances including singing and dancing, magic, acrobatics, etc.
Location: People's Square, Xiaoshan 萧山人民广场
Time: Feb. 3rd - 19th
Location: Xiang Lake, Xiaoshan 萧山区湘湖景区
West Lake Culture Plaza
Time: Feb. 18th - 20th
Location: West Lake Culture Plaza 西湖文化广场
Qiantang Lantern Affair
Time: Feb. 19th - Mar. 4th
Location: Dengxin Lane, Tianshui Street 天水街道灯芯巷
Time: Feb. 5th - 19th
Location: Song Dynasty Themed Park 宋城景区
If you gained a few pounds over the holidays, you’re not alone. The good news for seniors looking to get back on track is you can bring about weight loss by cutting 500 calories daily from your diet. That’s the equivalent of one bagel with cream cheese.
The bad news, according to a report in the New England Journal of Medicine, is most people don’t lose the one to five pounds they gained during the Christmas and Chinese New Year’s season. Aim to follow these suggestions on this list over the course of a week, and you'll be well on your way to reclaiming your waistline before you've even had a chance to pack up the holiday decorations.
The topic about sugar can go on and on, how bad is sugar? The World Health Organization recommends that adults consume no more than 6 teaspoons (about 22 grams) of sugar per day. This seems easy to control, but in fact, if you drink a bottle of any sweet drink, you will exceed the standard.
If you want to know more, we suggest you to watch this film That Sugar Film by Damon Gameau, here is a trial:
Damon Gameau becomes a human guinea-pig when he puts himself through a grueling 6 week diet consuming the equivalent of 40 teaspoons of sugar a day. That Sugar Film is one man's journey to discover the bitter truth about sugar. Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as “healthy.”
Sugar is Sweet or white “poison”?
People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.
Try An At-home HIIT Workout
Try this 25-minute HIIT workout to torch 500 calories: 1 minute, 30 seconds of burpees; 1 minute, 30 seconds of squat jumps; 1 minute, 30 seconds of pendulums; 1 minute, 30 seconds of band jumps; and 1 minute, 30 seconds of bicep curls with bands. Repeat three times with a minute of rest in between. This sequence hits your whole body and the fast transitions keep your heart going. That way, even when the workout is over, you'll still be burning calories.
Opt For A Low-calorie Breakfast
Swap out your regular morning bagel, baozi, youtiao, fried dumplings to immediately slash 240 calories from your breakfast. And instead of flavoring it with spreading some ripe avocado on the whole wheat bread. You'll save yourself another 25 calories and benefit from the "good" monounsaturated fats in avocados, which can help reduce your risk of heart disease. Do this twice a week to cut 530 calories.
Don't Just Sit There
The average person burns 100 calories per hour sitting and 140 per hour standing. Make a point of being on your feet for at least two hours every day, and you could slash an extra 560 calories by the end of the week. Bonus: Taking frequent breaks can help prevent your risk of developing anxiety, heart disease, or certain cancers—all potential side effects of a sedentary lifestyle.
Go Easy on the Alcohol
Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides—equivalent to drinking a rich dessert. The bottom line: If you’re trying to lose weight, stick with water. Follow these simple tricks to cut back on alcohol.
Dress Your Salad with A Fork
Prefer your salad dressing on the side? Lightly dip your fork into the dressing before stabbing your greens instead of plunging an already-loaded fork into the condiment (which picks up more) or drizzling it on top. You'll get just enough to flavor each bite and will cut about 500 calories. Another tip: Always opt for balsamic instead of Caesar to save yourself another 70 calories per tablespoon.
Say Goodbye to Soda
There are plenty of reasons to give up your soda habit once and for all. Studies have linked consumption of sugar-sweetened beverages to tooth decay, diabetes, and poor bone health. And diet soda doesn't fare much better—artificial sweeteners such as aspartame and sucralose trigger insulin, which could cause you to gain weight. Start by replacing your daily 12-ounce can with a glass of water for a week, and you'll cut 980 calories. This is probably one of the easiest and best swaps you can make.
Up Your Protein (A Little)
Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies in Scotland, Denmark, Sweden, and England found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Just don’t go overboard. Stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or thinly sliced turkey breast.
Go For A Run
Running may be one of the most efficient workouts when it comes to blasting fat. Lace up your sneakers and go for a 60-minute run at a 10-minute-per-mile pace to burn about 600 calories.
Hit the Stairs
Not a fan of long runs? Work off nearly the same amount of calories in half the time by running up and down the stairs in your home. Do this for 15 minutes, and you'll lose 270 calories. Repeat twice a week to torch over 500.
Grab A Jump Rope
We know, we know—it gives you flashbacks to elementary school gym class. But jumping rope is a serious calorie-burner that strengthens your quads, calves, core, and shoulders. Spend 20 minutes jumping rope and you'll burn 240 calories; do this twice in a week to torch nearly 500.
You may think of it as a health food, but one serving of pita bread contains about 13% of your recommended daily sodium. For a healthier fix, pair hummus with crunchy red pepper slices. This fiber-filled veggie is a great source of vitamins A, C, and K, and will save you 135 calories. Do this four times a week to burn 540 calories in total.
Work Out For Just 10 More Minutes
Whether you're on the treadmill, walking around your neighborhood, or swimming laps, tell yourself to continue on for another ten minutes after you're ready to end your workout. Those extra minutes could help you shed an additional 100 calories. Repeat for five of your weekly workouts to burn 500.
Only 4 months to summer, good luck to you, and we hope you'll get to see a new you in the year of 2019!
2019 is a Year of the Pig according to the Chinese zodiac, and it's an Earth Pig year. Years of the Pig include 1935, 1947, 1959, 1971, 1983, 1995, 2007, 2019, and 2031. In Chinese astrology, each year belongs to a Chinese zodiac animal according to the 12-year cycle.
“Pigs have a beautiful personality and are blessed with good fortune in life.”
Recent years of the Pig are: 1935, 1947, 1959, 1971, 1983, 1995, 2007, 2019
Pigs are diligent, compassionate, and generous. They have great concentration: once they set a goal, they will devote all their energy to achieving it. Though Pigs rarely seek help from others, they will not refuse to give others a hand. Pigs never suspect trickery, so they are easily fooled.
General speaking, Pigs are relatively calm when facing trouble. No matter how difficult the problems are Pigs encounter, they can handle things properly and carefully. They have a great sense of responsibility to finish what they are engaged in.
Pigs in the Year of the Pig (2019)
The year of one’s zodiac sign is their 本命年 (ben ming nian). It is traditionally the most unlucky year with trouble and danger lurking at every corner.
Career: Earth can absorb Water. Earth gives Water the pressure. Earth represents your career. Pig contains Water and Wood, without Earth. That implies you don't care too much about your career development at this time. You are focusing in exchanging and discussing new ideas with your partner. You enjoy the current working environment. Therefore, your career opportunity is okay. But you won't have too much career changes in the near future.
You will meet your business partners or competitors. If your current job is very busy, then your coworkers will help your heavy workloads or someone will guide you how to make your job easier. If your current job is too light and you don't have any job pressure at all, then you need to watch out your position. Someone might take over your job. If you own a business and many business opportunities make you busy, then you will find new business partners working on the opportunities together. If you are a business owner and your business is slowing down, then don't expand your business to new territory during this period.
Job Change: Earth represents you career. Pig contains Water and Wood, without Earth. Your career opportunity is not promising. You probably are not strongly thinking a new job at this moment. If you are looking for a job, you will see many peers looking for the same job. If someone is offering a new position and you don't have too much passion on it, then you can skip that opportunity.
Wealth: Water can extinguish and conquer Fire. Fire represents your money. Pig contains Water and Wood without Fire. That means you don't have significant moneymaking opportunity during this time. You need extra energy and time to earn extra income.
Fire is hard to survive in the water environment of two pigs. Both pigs will compete to own the money of Fire. That's a sign of robbery, overspending or money loss. You need to carefully invest your money. You can ask people born in year of Horse to help your money management.
Love: When a Pig meets another Pig, your social activities will increase. But Pig and Pig have only friendship, not love relationship. If you are female, the Earth represents your boyfriend or husband. If you are male, then Fire represents your girlfriend or wife. Pig contains Water and Wood, without Fire and Earth. Therefore, you probably need more time to find your love relationship.
Pig is connected to your siblings, coworkers, classmates or cousins. If you are single and looking for love, then you will see your competitors out there. You need extra courage and creativity to show your sense of humor and cordial attitude to the potential companion. You will have better chance to meet the ideal soul mate by attending outdoor social events. Also, you can try your love on people born in year of Horse or Tiger.
If you are in love, you need to prioritize your love relationship first. You can look for more romantic time with your lover to avoid someone getting into your relationship. If you are married, then you need to reserve enough time for the family to avoid quarrel at home.
Social Circle: Your social activities will be increase a lot. You will be busy to meet with your siblings, old friends, coworkers or relatives. Therefore, you have good people relationship. Many of them are interested in money topics. If someone invites you to join a business or financial investment, then you need to diligently do the homework before making the decision.
Quarrel: If you have a lawsuit, a dispute or a quarrel with somebody, then you will face a strong equal. This case will last for a long time. It will be time-consuming, labor-intensive and costly. The outcome of this dispute is unpredictable. Therefore, to reconcile with your rival is a good approach.
You can find people born in year of the Horse as your mediator. Horse and Pig have double attractive relationships. Horse can make a settlement with your opponent.
Health: When Pig meets Pig, the disappointment, self-condemnation and negative thinking might often come to your mind. You can have more outdoor activities under sunshine. Walking, hiking, jogging, cycling, sunbathing, gardening, bird-watching and fruit-picking are good outdoor events to bring back your positive thoughts.
Pig is connected to the water in the winter. When it's too cold, then you should pay attention on your kidneys, bladder and the urinary system. Strong Water is unfavorable to Fire. When Fire is too weak, then you watch out for your heart, blood, and the cardiovascular system.
General Fortune: Pig meets its gang with many similarities. They have the same target. But we don't know they are partners or competitors. Carefully dealing with people relationship and diligently managing your money investment is the top priority.
After the analytics of zodiac pig, let’s take a look at the rest of zodiacs.
Rats (Years of the Rat: 1924, 1936, 1948, 1960, 1972, 1984, 1996, 2008, 2020)
Rats will be lucky in their careers. There will be many chances for Rats to achieve their goals. Employees will have a chance to get a promotion. Rats should embrace their good opportunities.
Rat’s health prospects are average in 2019. Rats are suggested to pay more attention to keeping up an exercise routine and have a routine medical checkup.
Rats’ financial prospects are not bad in 2019. They will probably get a salary increase. In addition, Rats can look forward to being lucky with unexpected rewards.
Rat’s love prospects are not that good in 2019. Discord will happen in their love relationships and it will be hard to meet a suitable partner.
Ox (Years of the Ox: 1925, 1937, 1949, 1961, 1973, 1985, 1997, 2009, 2021)
Oxes will be under more pressure but will also earn more. They will need to persevere and be open-minded to understand the situation. They should not be too passive or they will miss out on opportunities.
Oxes don’t have very good health prospects for 2019. There could be hidden problems with their cervical vertebrae. Smoking and drinking are not recommended.
In 2019, Oxes will have good luck with money. Their salary or benefits will improve. Oxes will do well in their investments and be well rewarded.
2019 will be a lucky year for Oxes in their relationships. They will easily meet an attractive partner this year.
Tiger (Years of the Tiger: 1926, 1938, 1950, 1962, 1974, 1986, 1998, 2010, 2022)
Tigers have good career prospects in 2019, with great chances for a promotion. For employees, 2019 is a good year to build a career base. Tigers will get a lot of support from officials or management.
Tigers don’t have very good health prospects for 2019. There could be hidden problems with their digestion system. Tigers also need to be aware of their families’ health.
Tigers have good luck when it comes to finances in 2019 and also have some chances to get unexpected financial gains.
Tigers are not lucky in love in 2019. Female Tigers will fare better than male Tigers but will easily be misled when building a relationship. Male Tigers will be under pressure when communicating and the relationship will be unstable.
Rabbit (Years of the Rabbit: 1927, 1939, 1951, 1963, 1975, 1987, 1999, 2011, 2023)
Rabbits have good career prospects in 2019 with great chances for a promotion. They will be helped by seniors or leaders.
There are no serious health problems predicted in 2019 for Rabbits and they will have an easy year physically.
In 2019, Rabbits will have good luck with money with an improved salary or benefits. All investments will be profitable.
On the relationship front, it will be a rough year and there may be no good news at all for single Rabbits.
Dragon (Years of the Dragon: 1928, 1940, 1952, 1964, 1976, 1988, 2000, 2012, and 2024)
Dragons will be lucky in their careers. There will be many chances for Dragons to achieve their goals. Employees will have a chance to get a promotion. Dragons should embrace their opportunities.
Dragons don’t have a very good health forecast for 2019.
They are recommended to have their health checked regularly and exercise more.
Dragons are destined to have good luck in their finances in 2019. If you are a Dragon, you will enjoy a stable source of financial revenue.
Dragons have good prospects in love in 2019. They will be popular in 2019. It will be easy for them to settle down in a relationship with a loved one.
Snake (Years of the Snake: 1917, 1929, 1941, 1953, 1965, 1977, 1989, 2001, 2013, and 2025)
Snakes won't easily get a career promotion in 2019. The first half of the year will be a tough time for Snakes but their prospects should improve in the second half.
Although it's not a good year to get a promotion, it will be an easier year with a chance for Snakes to improve their skills and achieve more.
Snakes don't have very good health prospects for 2019. There could be hidden problems with their respiratory system. To obtain a healthier and stronger body, they are recommended to train in a fitness center.
It's not a good year for Snakes in 2019 regarding finances. They will have to do a lot of legwork with their investments to get ahead.
2019 is not a good year for male Snakes as they will encounter many competitors. For female Snakes, it's not a bad year and they will be popular. It will be easy for them to settle down in relationships with their loved ones.
Horse (Years of the Horse include 1930, 1942, 1954, 1966, 1978, 1990, 2002, 2014, and 2026)
Horses have good career prospects in 2019 with a great chance for promotion. Their work will also be relatively easy and flexible. They will achieve great progress in research publications, building their reputation, studies, and job portfolio.
Horses do not have good prospects regarding their health in 2019. They might suffer from mental strains for some time. They are advised to have health examinations regularly and to take the time to adjust their minds.
Horses have a good financial forecast for 2019. They will have good returns on their investments but still need to avoid high-risk investments and judge things on their own.
2019 is not a good year for male Horses. Female Horses, however, will be popular in 2019 and will find it easy to settle down in a relationship with a loved one.
Goat (Years of the Goat: 1931, 1943, 1955, 1967, 1979, 1991, 2003, 2015, 2027)
Goats' career prospects are unstable in 2019. Goats will endure a lot of stress in their careers and it’s not a good year to get a promotion.
Goats are not forecast to have very good health in 2019. They will be under pressure and there will be hidden problems with their stomach and gastrointestinal system. Goats are advised to do regular health examinations and to adjust their mind.
Goats’ financial prospects in 2019 are average. There is no big fortune to be made and they might even suffer financial losses.
Goats will have good prospects in love in 2019. They will have an active love life.
Monkey (Years of the Monkey: 1932, 1944, 1956, 1968, 1980, 1992, 2004, 2016, and 2028)
Monkeys will be lucky in their careers. There will be many chances for Monkeys to achieve their goals. As long as they are careful and work hard, everything will go well for them.
Monkeys’ health prospects are average in 2019. They are advised to maintain an exercise routine and have routine medical checkups. In 2019, Monkeys will have good luck with money. Their salaries or benefits will improve. Monkeys will do well in their investments and be well rewarded.
2019 will be a lucky year for Monkeys in their relationships. They will easily meet attractive partners this year.
Rooster (Years of the Rooster include 1933, 1945, 1957, 1969, 1981, 1993, 2005, 2017, and 2029)
Roosters will be lucky in their careers. There will be many chances for Roosters to achieve their goals. Employees will have a chance to get a promotion. Roosters should embrace their good opportunities.
Roosters will enjoy stable financial revenue but there is no big, unexpected fortune to be made. Roosters are destined to have good luck in their finances in 2019.
Roosters' love prospects are good in 2019. They will easily meet an attractive partner this year. Female Roosters will have more luck than male Roosters.
Roosters are not lucky with their health in 2019. People born in a year of the Rooster are typically active and enjoy sports, such as hiking and swimming. Therefore, Roosters should take more exercise to strengthen their bodies.
Dog (Years of the Dog include 1934, 1946, 1958, 1970, 1982, 1994, 2006, 2018, and 2030)
2018 is classed as an Earth Dog year.
Dogs' career prospects are average in 2019. Dogs are ambitious but it will not be easy for them to get a promotion. Therefore, they are advised to focus on their current work.There are no serious health problems predicted in 2019 for Dogs.
Dogs are advised to pay more attention to maintaining an exercise routine and to have routine medical checkups.
Dogs' financial prospects are not bad in 2019. They will probably get a salary increase. In addition, Dogs can look forward to being lucky with unexpected rewards. Dogs like to gain benefits by using strategies.
Dogs' love prospects are lucky in 2019. Dogs are likely to meet a nice person who will reciprocate their feelings. Sometimes, however, they might have conflicts with their partners.
It was a rainy day on April 10th, 2015 when Jake Silbert and Seydi Yougo Ba, two passionate football enthusiasts got together to discuss their plans for a new football team right here in Hangzhou. Two days after that fateful meeting, the Hangzhou Generals had their first ever practice. Fast forward three years and the Hangzhou Generals are one of the twenty teams in the American Football League of China (AFLC). The Generals just had their first ever official league game versus the Wuxi team and even got their first W in that game.
Football preparation is crucial for the players and coaching staff. This group takes practice seriously. The drills are fast paced and highly intense. At Hangzhou Jiayang Football field (佳杨体育足球场) they practice on brand new AstroTurf every Wednesday night from 8 p.m. to 10 p.m and Sunday morning from 9 to 12. The fee to join the team is 300 RMB for three months which helps cover field costs and practice and equipment. Beginners first learn the basics, then after the two months of player evaluation the coaches will decid which position is suitable for their skills. It is approximately 3000 RMB for the full equipment set which includes a helmet, practice pants, team jersey, shoulder pads, football cleats, and gloves.
Off the field, two highly qualified training coaches conduct Saturday morning workout sessions from 9 a.m. to 12 p.m. at Enjoy Fitness, located at the sports training center on 201 Kai Xuan road. The trainers can help to create the right workout program for you and your position.
The Generals philosophy is to be a tough family. Team Members are taught to grow as a group, not as an individual. Seydi once said in a huddle, “I love you all and I hope you love each other”. The players still say that in the huddles now. They comprehend that football is a rough sport, so everyone needs to be as tough as possible. If a player needs to leave the Generals, Seydi really hopes that they can remember the positives of being a General. The Generals are made of players from America, Cameroon, China, Congo, France, and the Ukraine.
When Seydi was asked what’s the three-year plan for the organization, he said confidently ‘to win a championship.’ I felt the seriousness in his tone, this coach means business. He understands that they need to keep raising the bar. They want to be the most competitive team in the league.
Seydi and YOUGO SPORTS are making an impact in youth football right here in Hangzhou. Together they operate American football programs. Four years ago, opportunities for young children to play American football were close to none. Now, children from all ages are getting the chance to be more active and meet new friends from different parts of the world just by playing youth football. Seydi realizes the challenge here, but to him if it is easy, then it is not worth doing. He feels that kids need to be involved in sports, and they must understand how their bodies work.
Q & A with Seydi
More Hangzhou (MHZ); Seydi (S)
MHZ: What drives you to put so much energy into what you are doing? How do you remain on task?
S: Always improve, a lot of hard work. I must stay focused. People only compliment you when they see results, but I didn’t hear anything when I was in the dirt. Now that the team is growing, people on the outside want to take it more seriously. They see us growing and constantly raising the bar. I need to be patient. I want to help more people and help the community, grow the city and get people together.
MHZ: Tell us a little about the interactions with the fans. Every time there are pictures it is noticeable that the Generals have a good number of supporters.
S: It makes me happy. It makes me proud. A Hangzhou TV program is going to start making a documentary about us and more people will see us and that bring more awareness to the Generals. This means more excited families, friends, and children. More people will be involved. When people bring their kids, it gives them options. It is good for everyone.
MHZ: Explain your journey, you must’ve gotten into sports somehow. What got you into sports and eventually into being one of the founders of the Hangzhou Generals?
S: I grew up in Senegal for many years. I loved sports, swimming, horse riding, and martial arts. I love contact. When I got older I got more into boxing such as Chinese boxing and Thai boxing. I then went to France for school where I got a degree in sports. My brother was also in France playing football. That was the first time I saw the sport. I wasn’t into basketball or soccer. So, I thought I could learn football to play with my brother. Unfortunately, because of bad timing, him and I would not be able to play together, so I didn’t sign up in France. I eventually started to learn more about sports management. I was in Shanghai for two years. I was looking for a team sport and found the Shanghai Warriors, I eventually got a good job offer in Hangzhou and decided to move to Hangzhou. At the time American Football in Hangzhou was just emerging, and that is where I met Jake. After some time we discussed starting a team.
MHZ: You being the friendly person that you are and one of the most competitive coaches around, how do you balance coaching and friendship? Because you guys often train together, but you often spend time together off the field.
S: The players understand that I am one of the leaders and coaches on the team. On the field they respect me as a coach. They understand the difference. They know our relationship on and off the field won’t conflict.
MHZ: I am going to mention a couple of players on the roster, please tell me what pops in your head first.
S: Fast. One of the first players from the start. I think he is the only player who has been here forever and still doesn’t have his own gear. He is amazing though. What he does on the field is spectacular. He is a great guy for the team. He is always smiling and chanting. I am glad to have him on the team.
S: He is focused. He does everything he can to reach his goals. Good athlete. Understands the game. We need more people like Him.
Li Han Tao
S: Puts in so much work. He was shy at first. When we first offered him to be a captain he was humble, so humble. He does a great job, he shares everything. In a game he is the first guy on the ball. Defence and offence. He has that natural desire to coach other people. Always wants to get better, he wants to help any way he can. He helps recruit and helps spread the awareness of our team. We need more people like that. He made the difference to get the ball rolling with our team. He brings so much energy. He now does the team huddle chants. Just a great leader.
S: First thing that comes to mind is coach. I called him coach first time I met him. He was my first football coach. I slowly got to know him better and better. He started off as my coach, then teammate, and finally my brother. Great guy. I want him to come back. I know he wants to come back. Jake is the reason we have the team. He has helped pioneer development of football in China. He helped Hangzhou and Wuxi. He has had a huge impact growing the sport and bringing people together.
Xiang Wei Yang
S: She is the only female captain in China. She is one of our trainers. She plays cornerback and she is a beast.
MHZ: Sports in Hangzhou is growing. How do you feel of the current level of sports in Hangzhou?
S: Hangzhou sports market is growing, and that’s good because the city needs more sports teams, sporting goods shop, and sporting events. Hopefully Hangzhou keeps building sporting facilities and fields. It will create more jobs. It is an interesting time. Hangzhou is going more international. Hangzhou will probably soon be on Shanghai’s level. The city wants to attract more foreigners here, so by having more sports and qualified individuals it will be great for Hangzhou.
If you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. And, friend, we've got you covered. We're all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. But let's be real for a second here: The tricky thing about weight-loss workouts is that they're kinda, sorta... a myth. Don't get me wrong—if you're trying to lose weight, a solid exercise regimen should be part of your plan. It just can't be the only part.
Here's the thing: Working out isn't enough on its own to make weight loss happen. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. If you want to lose weight—and it's totally cool if you do and totally cool if you don't—adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also affect your weight. Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next.
Anyway, we are going to introduce a few quite efficient workout, if you have nothing planned for your National holiday, then why not use this time to start a new habit?
For a workout that's going to keep your metabolism elevated, turn to boot camp, as these classes combine two of the most effective styles of training: interval and resistance. You'll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest. But if it's your first time going to a boot camp class, speak up. A good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it's too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury.
You can do it in these places:
Zhan Training Gym 战健身训练馆
Add: 001, East side of the Dragon Stadium (next to Kedi grocery store) 黄龙体育中心东看台001号
Tel: 8738 1024, 177 6713 4643
Add: B1/F, Dragon Hotel, 2 Hangda Road 杭大路2号黄龙饭店B1层
Tel: 156 0653 6363
At its essence, boxing is really another form of interval training. But it also makes you feel freaking badass. Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts (hey there, obliques).
It's best to log this type of workout in a class, it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, or P90X home MMA workout.
You can do it in these places:
CrossFit PUNCH 拳击综合训练馆
Add: 4/F, Building 2, Joy Park, 153 Wuchang Avenue 五常大道153号西溪乐天城2号楼4楼
Tel: 8619 2681
MMA Boxing 竞界格斗 MMA综合格斗馆
Add: 604 Jinsha Avenue, Xiasha 下沙金沙大道604号(张弛射箭馆对面)
Tel: 137 7738 7873
There's a reason CrossFit has become such a booming part of the workout industry—it works, so long as you don't overdo it. Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. Here are a few things to keep in mind before every WOD.
You can do it in these places:
Add: 102, A2, 1138 Park, Fenghuangshanjiao Road 凤凰山脚路7号凤凰御元艺术基地1138园区A2-102
Tel: 150 5712 3112
Add: Inside Huancheng Sports Center, Huaide Street, Binjiang 怀德街怀诚体育运动中心
Tel: 8779 7269
Add: 706 Fengtan Road 丰潭路706号
Tel: 8721 0221
Reebok 1030 CrossFit
Add: A304, 3/F, Gran Canal Place, 58 Lishui Road 丽水路58号远洋乐堤港3楼A304
Tel: 5626 0377
The burn: 481-713 calories/hour (at 150 watts, which you can check on the machine)
The bonus burn: To get maximum torching power, row in super-fast one-minute intervals (150 watts), and take 30- to 60-second active rest periods by alternating between squats, pushups, and planks. (This high-intensity rowing workout will get your heart racing.)
Most of Crossfit boxes all have rowing machines.
You can do it in these places:
Oakwood Residence Hangzhou Fitness Center 奥克伍德国际酒店公寓健身中心
Add: 28 Jiaogong Road 教工路28号
Tel: 8899 3131
Add: Room 605, Building B, Huarun Mansion 华润大厦B座605室
Tel: 157 1578 8529
If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It's a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.
You can do it in these places:
Oakwood Residence Hangzhou Fitness Center 奥克伍德国际酒店公寓健身中心
Add: 3/F, north building, 28 Jiaogong Road 教工路28号北楼3楼
Tel: 8899 3131
Physical Fitness & Beauty Center, West Town InTime Branch/舒适堡健身中心, 城西银泰店
Add: 7F001A/7F001B, Building 3, InTime Mall, 380 Fengtan Road 丰潭路380号城西银泰城3幢7F001A/7F001B
Tel: 2899 8996, 2888 8878
If you have a tight budget to spend on the equipment or membership, don’t use that as an excuse, there are many other ways to do your workout. Here are some really simple and easy ones, everyone can do.
All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. "Running up hills forces you to work your glutes and legs—two of your body's biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure. As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body, keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket. And try not to let your arms cross over your body—that'll just waste the precious energy your muscles need. If you're training indoors, here are a few fat-burning treadmill routines to get you started.
Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you'd like—for incline work, just fine a good hill.
If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It's designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times. And you can use this protocol with any number of different exercises. You'll spike your metabolism and heart rate in four minutes, but it is to be warned against making this time frame a habit if you're trying to lose weight. Your body will quickly adapt to that interval, and you'll need to increase the volume or intensity to continue getting a benefit from it. To do that, you have to extend your session to 20 minutes and following the same format. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.
It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!
Here's a speedy routine to try:
1. Warm up with a light 3-minute skip with the rope
2. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)
3. Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
4. Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
5. If you want more, work your way back up the ladder until you reach 100/100 again Oh, and whatever you do, don't do it barefoot. Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope. Noted. You can do this entire sequence mock-style, though, if you don't have a rope handy.