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Tiers for Fears
By Jack Cameron

Rising Up, Rising Down, and the Folly of Rankings

According to a “comprehensive business index” formulated by CBN Weekly, Hangzhou “is now recognized as a super city with comprehensive capacity and potential.” Fourteen other municipalities are in fact now recognized as "new first-tier cities" including Chengdu, Nanjing, Wuhan, Tianjin, Xi'an, Chongqing, Qingdao, and Dalian.

But recognized by whom, exactly?

And, like: So what?


DON’T MIND THE GAP. SHOW US YOUR UNIQUE GLOW!
Congratulations, Hangzhou. You are now a “new first-tier” city. Officially. Well, not really “officially.” It depends entirely on your definition of official. And as for the legitimacy or plausibility of the new designation – well, that depends entirely on how one qualifies “first-tier.” And how one defines ‘city.’

CBNweekly [sic] ranked 400 Chinese cities other than traditional metropolises like Beijing, Shanghai, Guangzhou and Shenzhen across 10 categories including brand density; number of premium brands entering; GDP; per capita income; number of colleges and universities; number of companies ranking on Fortune's Global 500; and airport throughput.

On the basis of the 10 individual rankings, CBNweekly has calculated the comprehensive business index for each city.

In China, when people want to rate a city's development level, the first consideration would be its administrative level. However, in accordance with the international understanding, a city in the modern sense of the word is a product of commercial and industrial development and a land for capital, talent, goods and information exchange (1).

Chengdu, Nanjing, and Xi’an made the (new) premiere league. The same maths also makes Ningbo (Zhejiang) and Hefei (Anhui) “new second-tier cities”.

The New Atlantases
The word “new” is essential to these new titles, and indeed CBNweekly's proclamation is so new that the American Chamber of Commerce seems not to have had time to adjust its website:

While various criteria exist for defining a particular tier, the tiers of cities in China usually refer to key characteristics of the city, including its economic development, provincial GDP, advanced transportation systems and infrastructure, and historical and cultural significance. China’s first-tier cities usually refer to Beijing, Shanghai, Guangzhou, and Shenzhen which make “The Big 4.” Second-tier cities include Tianjin, Chongqing, Chengdu, Wuhan, Xiamen. Third-tier cities include Hangzhou, Chongqing among others (2).

On the subject of tiers and rankings generally, the New Zealand-China Trade Association website offers a little analysis of the matter:

We often hear of China’s first or second or third tier cities, yet what actually makes a city tier? The terms are so often used, yet there is actually no official formula for determining what tier a city falls in. Instead, everyone makes up their own rules. There are a few common views on which Chinese cities fall in which tier, often pointing to population, development of services and infrastructure, and the cosmopolitan nature of the city. First tier cities are naturally the fewest and easiest to find common ground on. China’s four city municipalities (Beijing, Shanghai, Tianjin and Chongqing) are candidates as a clearly-defined group of leading cities. Yet this group doesn’t hold up in terms of the development and stature criteria mentioned above, and in their stead a different quartet is often put forward: Beijing, Shanghai, Guangzhou and Shenzhen – four huge metropolises with well-developed property markets.

It becomes much more trickier [sic] when we move down to second tier cities (3).

Although the NZCTA item states that “A China consumer study published in 2009 by consulting firm McKinsey, for example, recognized the limitations of using city tiers”, Business Week reported last month that many [luxury retailers] are focusing on China’s second-tier and third-tier cities — which McKinsey Global Institute predicts will be home to 45 percent of China’s middle-class and high-income earners by 2022 (4).” Thinking in terms of tiers – or in just in case it’s not exactly the same thing: generating metrics by which to ranking Chinese cities - seems a difficult habit to break.



Given Business Week’s angle on the arrival in Chengdu of Lane Crawford, and AmCham’s caveat (“Don’t let city tier rankings restrict your business outlooks. Even third-tier cities have populations in the millions and represent a promising potential market for your business”), one wonders what, exactly, motivated CBNweekly’s analysis, what need it fulfils, and what value they (or anyone else) see in its announcement. So-called “second-tier” cities are supposed to be where all the action is these days, and where all heavy-hitters want now to be; and so while the tag might be good for metropolitan self-esteem (the Marco Polo thing is a bit stale), but it might be the worse branding idea since New Coke.

MUMFORD AND SUMS
Human beings have been creating entrepots, flocking to them, gathering in them, and building walls around them for a very long time. There’s nothing new in distinguishing cities from non-cities, urbanites from perioikoi (5), and citizens from non-citizens. The differences among cities, and between cities and non-cities, did not escape antiquity’s notice.

The city as a purely physical fact has been subject to numerous investigations. But what is the city as a social institution? The earlier answers to these questions, in Aristotle, Plato, and the Utopian writers from Sir Thomas Moore to Robert Owen, have been on the whole no more satisfactory than those of more systematic sociologists (6).

Mumford says that “in its various and many-sided life, in its opportunities for social-disharmony and conflict, the city creates drama; the suburb lacks it.”

Mumford, we suppose, had never personally witnessed the social-disharmony and drama at a Lane Crawford sale in a suburban mall; but we’re willing to let that slide, if only because we like his characterization of a city as “a related collection of purposive groups and associations,” and the way the name ‘Mumford’ feels in our mouth and throat when we say it.

For us, there is an immediate, unfortunate and possibly reprehensible tendency to read “first-tier” either as “cosmopolitan” or “international.” There is also an equally spontaneous and no less prejudicial inclination to equate “cosmopolitan” with the adjectives civilized, humane, tolerant, and open-minded, and “international” with things like: the gentility of a city’s native and imported inhabitants; the efficiency of public transportation; the degree of refinement (or threshold of crudity) of the average driver in the municipal livery fleet; how many good Indian restaurants there are, and whether any can make a good mango lassi; the likelihood that any given member of the uniformed constabulary will on any given day be wearing white socks; the likelihood that simple municipal ordinances for the communum bonum and salus populi are consistently and non-arbitrarily enforced; and whether there is more than one place to buy a half-way decent baguette. But we know better (7).

METRICS AND METICS
However fun (or silly) or thought-provoking (or bigotry-revealing) such metrics may be, they share the fault of applying to indigenous conditions an alien yardstick. Metrics like these seem also to conflate and jumble-together quantifiables with qualifiables – facts and values, or, facts and the preferences based in part on values. One can count airports and reckon their cargo throughput, tally GDP and FDI, and map 4G bandwidth coverage as easily as one can take a headcount of Uniqlo outlets and Bentley dealerships. That’s exactly what Esther Fung and company did in their Wall Street Journal ditty “What Makes a Tier-2 City in China? Count the Starbucks”. Seemingly they too didn’t get the memo from CBNweekly:

What exactly differentiates a tier-two Chinese city from a tier-three city? Officially no one knows, but it might help to start by counting the Starbucks.

China has more than 600 cities, which are often categorized into four tiers. The government, industry experts and analysts all use this classification, but there is almost no agreement about which city belongs to which tier.

Unlike almost every other Chinese economic indicator, the government doesn’t have an official definition for the tiers. Even the country’s official statistics department—which uses the classification system but notes that it was started by the private sector—said it doesn’t have a definitive list (8).

One could of course count instead the number of Meters/bonwe stores, Geely lots, and milk tea kiosks, or the number of cops in tube socks, or the average distance between litter on the sidewalk and the nearest rubbish bin. Or the number of Tom Ford counters. Or the percentage of counterfeit product in the Tom Ford counters. The point is that whereas developmental markers directly related to commerce, industry, and infrastructure seem to support some deductions and a few solid inferences about other quantifiable data, clever metrics are at best playfully probabilistic. They make us grin because of the correlations they propose: high mean net-income correlates with lots of branded coffee shops that sell muffins and ciabatta bread sandwiches; coffee, muffins, and ciabatta bread sandwiches are Western foodstuffs; therefore, high mean net-income is an indicator of how Westernized (or: how non-prejudical against Western foodstuffs) a city’s residents are.

But it’s not that simple. Fun “Freakanomics”-style metrics also wink at values, standards of taste, and the trajectory of possible convergences upon those Western consumer-preferences we’re now in the habit of calling “global,” while hinting that the correlations might in fact be symptoms of deeply meaningful causal relationships. But there’s a world of difference between the market-penetration of a global Western brand, and the kind of value-thick and norm-rich “internationalism” and “cosmopolitanism” we think of when these two words come to mind or slip off the tongue.

CRAPACCINO
Take Greater Hangzhou, which has 38 Starbucks outlets. Not long ago we were smoking outdoors just beyond the threshold of a city-center Starbucks in which we were having a coffee. (Uncivilized and anti-social behavior. We note the possible hypocrisy.) Advancing with a brisk wobble from seating inside the establishment, Granny Liu pushed open the doors with her shoulder and raced outdoors, across the threshold, and down the steps, carrying her splay-legged grandchild by the underside of its knees. There, two meters from the Starbucks landing, Granny Liu aimed the toddler’s southernmost orifice at a clean spot on the pavement, and with a firm but gentle squeeze and bounce facilitated the latter’s discharge of a formidable, non-viscous pile of toffee-colored baby waste. Granny Liu’s flight plan to the door had actually taken her directly past the Starbucks restrooms. A minute or so later, the toddler’s mother, with a reassuring look of mortification upon her young face, came outside with a wad of paper towels in her hand, and made an admirable attempt to clean-up the mess. She then carried the soggy wad of discolored and despoiled paper towels back into Starbucks for deposit in the rubbish bin just inside the entrance. She did not opt for the trash can two meters away from where her child A-bombed a family of ants.

This is normal and SOP in our city, a “new first-tier city” with a Lamborghini dealership, the highest-grossing Lancome counter on Earth, and a pretty good Starbucks-to-Chipster ratio (9). One might be inclined to conclude that “first-tier” is therefore not a designation synonymous with “civilized” (said the public-smoker), whatever else the phrase purports to denote or intimate. But we have no fears for tiers. We are wondering in earnest, though, whether one should even use the word ‘city’ to refer to an administrative jurisdiction in which this sort of thing is de rigueur, the rule rather than the exception.

For a while now we’ve been publically pooh-poohing straight-faced claims that our adoptive city is in any meaningful sense “international”. But what makes, or would make, a city “international” anyway? Should we simply look for a certain density of shop-fronts for “global brands”, or retail outlets for imported luxury goods? Or should we consider instead the sales volume of whichever foreign brands have a retail presence in the city in question? Is a city more international for having four non-profitable GAPs, or for having one highly profitable GAP in which men strip in the retail area to try-on t-shirts and shoppers with kids are not discouraged by sales associates from allowing their children to piss in the potted plants?

Perhaps a city is “international” to the extent that it has a large and diverse non-native population -- long-term residents, or immigrants, or both, the majority of which contemplate themselves as legitimate stakeholders in the city, and are welcomed by the natives to think of themselves thus. But what should count as “a large population”? Shanghai is arguably China’s most “international city” on the mainland, and yet the roughly 173,000 resident foreigners there (out of +/-23 million) account for no more than three-quarters of one percent of the total population. So maybe we should instead measure the influence of non-native peoples upon the character of the city – say, the net effect of their presence upon indigenous folkways, mores, and practices, or, the extent to which the presence of non-natives results in a palpable cultural diversity and productive heterogeneity? Wow. Just try and create a formula for that.

The Metic
In this extraordinary society [5th-4thc BCE Athens], a peculiar but vitally important position was held by the resident aliens or metics. The so-called metoikoi were in fact a small but special sub-group… of a much larger group of free migrants or katoikoi. [T]hough the majority were Greeks from practically every part of Greece…, by the fourth century they included Thracians, Phrygians, Carians, Paphlagonians, Celts, Lydians, Syrians, Phoenicians, Carthaginians, Egyptians, Arabians, Scythians, and Persians. … The concentrated above all in Athens, the city which aspired to economic supremacy. … The anomaly was that they had no political rights: constitutionally, the polis was the state of the citizens, the politai, and no one else. Nor could they own land… [B]ut they had personal freedom, protection of the law, liberty of worship, and almost unlimited work opportunities.
                                                                           - Peter Hall (1998) Cities in Civilization, pp. 58-59


And so to the heart of the matter: what would any metric cooked-up especially for the sole purpose of rankings really establish? What would it really tell us about the character or quality of any given “related collection of purposive groups and associations”?

With respect to Occidental non-natives looking-in on Chinese cities – even when the observer is a well-adjusted and patriotic metic – evaluative descriptions, whether in terms of the presence of Western-trained doctors or the absence of vino verde, are in the final analysis bourgeois euphemisms for the adjective good. Concede that one point, and let it be Archimedean. Hangzhou is a “good city” in respect of this, but not so good in respect of that; Shanghai is a “great city” on account of X, but a pretentious overpriced hellhole on account of Y. Make a frank confessional of one’s private portfolio of priorities, and the devil with the rankings and qualifiers of others. Try and make a falsifiable proposition out of a statement like “Hangzhou is an international/cosmopolitan/first-tier (&c.) city”, and you’re back immediately to teasing-apart a tangle of objective facts and subjective sentiments --- so, why bother?

NOUN AND COUNTRY
Cities, by definition, have always tended to have more nouns than non-cities. Ur, Jericho, Babylon, Athens, Persepolis… Markets, bazars, harbors, quays, docks – where there is produce and trade, there are nouns. The quest for insulation and the desire for fortification end at last with decoration, public beautification, and private accumulation. Nouns billowing out of baskets and spilling out of gourds and amphorae; nouns hanging from hooks, hanging from earlobes; nouns dangling from wrists and hips, twisted into one’s coiffure, pinned to one’s cloak. Nouns traveling from East to West, West to East, in caravans; across seas, up and down rivers; nouns carried on poles, locked in chests, wrapped in leaves or skins. Nouns for sale. Nouns for rent. A city can have an abundance of blind, deaf, or mute beggars, but not merchants. The more nouns, the greater the mercantile dynamism and economic fecundity of a city. Strip a polis of its nouns, and it is a polis no more.

But of course, a bustling bazar and animated agora all presuppose one thing, the one noun sine qua non. People. Unless we contemplate a city as a hive – as some soulless collective of anonymous iterations, a colony of furtive hymenopterae - a city –proper is (as Mumford says in elegant understatement) an intentional aggregation of individuals. And it is through individuals that we should try to evaluate any flock or herd of human biomass --- intra or extra-mural.

So much for nouns. What, then, are the adjectives that matter most to most citizens, in contemplation of their chosen settlement --- their habitat? And what if anything are the citizens doing – purposefully, deliberately - to increase the frequency of positive adjectives, and to decrease opportunities for the flourishing of negative ones? We are back, of course, to subjective metrics of a kind; but the very best of cities are those in which the majority of the citizens embrace the fact hat we are subjects of and for one another, and that in a city-proper we like it that way. Cities are not simply villages with more people, fewer ungulates, taller buildings, and public sewerage. Where most of the inhabitants of a metropolis have carried into the city the folkways and habits of their ancestral encampments beyond the walls, and in so doing have given to urban space a character and tempo inimical to the very idea of the city, there is in fact no true city at all. As Marcel Mauss might have put it: every city worthy of the name has refused or rejected something.

The true measure of a city – rank it as you will – is neither the volume of its nouns, nor the number of extravagant, smiley-faced adjectives which either Officialdom or media wags stick to the metropolis, or append to descriptions of its natives. And given the diversity cities – and the pretensions of some residents in some highly-populated megarural enclaves - we conclude that while we may rate, we might not want to rank.

1. http://www.china.org.cn/travel/qingdao/2013-12/24/content_30994444.htm. Consulted Tuesday 22 April 2014.
2. http://sme.amcham-shanghai.org/faq/what-meant-first-tier-second-tier-and-third-tier-cities
3. http://www.nzcta.co.nz/chinanow-general/1486/what-makes-a-city-tier-in-china/#sthash.d0KB0pz4.dpuf
4. http://www.businessweek.com/articles/2014-03-25/foreign-brands-shift-focus-to-chinas-second-tier-cities
5. Perioikoi, Greek, lit. “dwellers about/outwith”.
6. Lewis Mumford (1937) “What is a city?”, Architectural Record. An interesting aside, and good point to consider given Mumford’s reference to Plato and to More, sis that there’s not a whole lot of the utopian genre in China’s long and fascinating literary history. See Geng CM (2010) “Old state and new mission: A survey of utopian literature during the late Qing dynasty and the early period of the Republic of China”, Frontiers of Literary Studies in China, September 2010, Vol.4, Issue 3, pp.402-424 – vide http://link.springer.com/article/10.1007%2Fs11702-010-0105-7
See also Chang H-C (1986) “Literary Utopia and Chinese Utopia Literature: A Generic Appraisal” -- vide
7. http://scholarworks.umass.edu/dissertations/AAI8612022/. “In about 1732, ‘civilization’ was still only a term in jurisprudence: it denoted an act of justice or judgment which turned a criminal trial into civil proceedings. Its modern meaning, ‘the process of becoming civlized’, appeared later, in 1752… Hence the first inevitable question: was it necessary to invent the word ‘civilization’ and encourage it in academic use, it is remains merely a synonym for ‘society’?” Fernad Braudel (1987/1993), A History of Civilizations, Part I, Chapter 1, “Changing Vocabulary”. This is hardly cutting-edge scholarship today, but Braudel’s gloss on the etymology of the word civilization, and its conceptual relationship to the word culture, is still worth reading.
8. http://blogs.wsj.com/chinarealtime/2014/04/16/what-makes-a-tier-2-city-in-china-count-the-starbucks/
9. Chinese hipster = Chipster
FURTHER READING: In addition to the above sources, see generally Bell and de-Shalit (2011) The Spirit of Cities: Why the Identity of a City Matters in the Global Age. The editors of this volume convened a workshop in May of 2012 (The City, Identity, and Political Thinking: An Interdisciplinary Workshop) at Jiaotong University, Shanghai. Daniel A. Bell is the Zhiyuan Chair Professor of Arts and Humanities at Shanghai Jiaotong University and professor of political theory and director of the Center for International and Comparative Political Philosophy at Tsinghua University in Beijing. We heard from an acquaintance of ours who attended that the paper presented by the delegates from Chengdu (we forget their name[s] and affiliation) was among the most interesting. See http://press.princeton.edu/titles/9544.html. Broadly related to the subject, we also like Niall Ferguson (2008) The Ascent of Money: A Financial History of the World; Azar Gat (2006) War in Human Civilization; Feher & Kwinter (2002) The Contemporary City (Zone Series, 1 & 2); Christopher Alexander et al. (1977) A Pattern Language: Towns, Buildings, Construction; Jane Jacobs (1961) The Death and Life of Great American Cities; Henry Adams (1918) The Education of Henry Adams.

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What To Do For Chinese Lantern Festival

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
“运河之春”灯会


Time: Feb. 19th
Location: Streets in Gongshu District 拱墅区各街道

Wushan
吴山灯会


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
萧山人民广场


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

Xiang Lake
湘湖灯会


Time: Feb. 3rd - 19th
Location: Xiang Lake, Xiaoshan 萧山区湘湖景区

West Lake Culture Plaza
西湖文化广场


Time: Feb. 18th - 20th
Location: West Lake Culture Plaza 西湖文化广场

Qiantang Lantern Affair
钱塘灯会


Time: Feb. 19th - Mar. 4th
Location: Dengxin Lane, Tianshui Street 天水街道灯芯巷

Song Dynasty
宋城灯会


Time: Feb. 5th - 19th
Location: Song Dynasty Themed Park 宋城景区
Tickets: 290RMB

Post-Holiday Weight Loss Plan

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.

Cut Sugar
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:
https://v.qq.com/x/cover/yxmn5h9ya3rl2e9.html
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”?

Drink Water
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.

Snack Smart
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!

Your Fortune in the Year of Pig

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.

The Greatest Football Team in Hangzhou 解锁新技能?美式橄榄球了解一下

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. 

Charles

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.

Danyil

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.

Jake

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.

These Can Give You A Fit Body

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?

Boot Camp

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

CrossFit Xihu 
Add: B1/F, Dragon Hotel, 2 Hangda Road 杭大路2号黄龙饭店B1层
Tel: 156 0653 6363

Boxing

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

Crossfit

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:
Crossfit Qiantang 
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

CrossFit Unicorn麒麟综合训练馆 
Add: Inside Huancheng Sports Center, Huaide Street, Binjiang 怀德街怀诚体育运动中心
Tel: 8779 7269

CrossFit DPlus 
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

Rowing Machine

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

Oteamfit/Oteamfit 私人运动空间/太极武场 
Add: Room 605, Building B, Huarun Mansion 华润大厦B座605室
Tel: 157 1578 8529

Swimming

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.

Running

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.

Tabata

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.

Jumping Rope

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.

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