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Whiskey Words
By Nicholas Valenzuela

The word whiskey comes from the Gaelic uisge, a shortened version of uisge beatha meaning "water of life," also known as aqua vitae in Latin. Whiskey was originally used as a medicine for both internal anesthetic use and as an external antibiotic, predominantly distilled by monks.

How it’s Made
The Grain: If other grains are used, then all grains except barley are first ground into meal, which is mixed with water and cooked. Barley is malted, not cooked. The first step in malting barley consists of soaking it in water then spread out and sprinkled with water for about three weeks, until it begins to sprout, and then dried by heating the barley with hot air from a kiln. (For Scotch whiskey the barley is peat-smoked, a soft, young carbon-rich substance formed when plant matter decomposes, giving the characteristic smoky taste.) The malted barley is then ground like other grains.

Mashing: consists of mixing cooked grain with malted barley and warm water. (In making Scotch, the mixture consists only of malted barley and water and then filtered to produce wort.)

Fermenting: The mash or wort is transferred to a fermentation vessel, usually closed in Scotland and open in the United States. Yeast is added to begin fermentation, in which the sugars are converted to alcohol. The yeast may be added in the form of new, never-used yeast (the sweet mash process) or using a portion of a previous batch of fermentation (the sour mash process.) After three or four days, the end product is a liquid containing about 10% alcohol known as distiller's beer in the United States or wash in Scotland.

Distilling: Scottish whisky makers often distill their wash twice in traditional copper pot stills until most of the alcohol is transformed into vapor. Irish whiskey is often distilled thrice in pot stills three times the size of copper ones. Tennessee whiskey is filtered through sugar maple charcoal before it is aged called the Lincoln County Process. This results in a particularly smooth whiskey.

Aging: Water is added to reduce its alcohol content to about 50% or 60% for American whiskeys and about 65% or higher for Scotch whiskeys. Scotch whiskeys are aged in cool, wet conditions, so they absorb water and become less alcoholic. American whiskeys are aged in warmer, drier conditions so they lose water and become more alcoholic. All whiskey is aged in wooden barrels, usually made from charred white oak, because it is one of the few woods that can hold a liquid without leaking but which also allows the water in the whiskey to move back and forth within the pores of the wood, which helps to add flavor. In the United States these barrels are usually new and are only used once. In most other countries it is common to reuse old barrels. Whiskey generally takes at least three or four years to mature.

Blending: Straight whiskey and single malt Scotch whiskey are not blended; they are produced from single batches and are ready to be bottled straight from the barrel. Different batches of whiskey are mixed together to produce a better flavor. Caramel is added to standardize the color, and a small amount of sherry or port wine is added to help the flavors blend. A premium blended Scotch whisky may contain more than sixty individual malt whiskeys which must be blended in the proper proportions. Once bottled, and only in glass, the whiskey no longer matures, unlike wine.

Whiskey Class

Examples in order of price

Single Malt (100% malted barley from one distillery): Glenfiddich 12, Tomatin 30, Macallan 18

Single Grain (Up to 20% malted barley and up to 80% other grains such as wheat, corn, rye or oats.): Cameron Brig, Port Dundas and Jim McEwan’s Celtic Heartland

Blended Malt (A blend of Single Malts from one or more distilleries): Famous Grouse, Johnnie Walker, J&B, Chivas Regal 18, Ballantine’s 17, Chivas Regal 25

Blended Grain (Blend of grain whiskies from two or more distilleries): Johnnie Walker Green Label

Blended Scotch (Blend of 20 - 40% SM and 60-80% SG usually from several distilleries.): Johnnie Walker Black Label, J&B

Rye Whiskey (At least 51% Rye in America. No rules for Canada.  No more than 80% alcohol. Only two year minimum ageing in barrels compared to the usual three to four year minimum.): Alberta Premium (made of 100% rye mash), Whistle Pig (also 100%), Knob Creek Rye, Van Winkle Family Reserve Rye 13

Straight Bourbon (Originated in Kentucky. At least 51% corn, at least 40% alc. Wheat or rye are usually the second grains with a third “flavoring” grain. No added caramel coloring allowed. And aged in new white oak barrels – compared to other whiskeys that may age the whiskey in barrels previously used for other alcohols i.e.: sherry, wine or bourbon.): Jim Beam, Knob Creek, Wild Creek for the more traditional 70% corn and equal wheat and rye. Four Roses for the spicy high rye recipe. Maker’s Mark for a smoother high wheat.

Tennessee Whiskey (Similar to bourbon except it is filtered through sugar maple charcoal): Dickel and Jack Daniels

Hangzhou’s Whiskey Men

Eddie Lim (Owner of Smoky Whisky Bar)
Hailing from Singapore, Eddie started business in China as an importer of fine Scottish fire-water and soon thereafter opened a bar with Stephen Notman, Scotland’s Whiskey Ambassador, called Smoky – play on transliterated words from the Chinese wei xun, meaning tipsy. A good variety of jazz and blues is played at just the right volume to enjoy the simple and elegant ambience of Smoky that exudes an aura of upper-class establishment. Eddie is dressed smartly in a vintage style sports coat and a similarly vintage flat-cap. He orders me a Tomatin 18 neat with a water sidecar. It goes down smooth like syrup and breathes out fire.

Why whiskey?
My first whiskey experience was in University, playing snooker. And now when I drink whiskey it reminds me of Uni. I see a great potential for this spirit in China because Whiskey is fun. I want to change the mindset of Chinese from drinking Whiskey with sweet greet tea to understanding and appreciating the Magical Experience of drinking W. Whiskey is about enjoying the finer things in Life. Why was W first made? For health. We want to advocate that this is the Water of Life.

What would you consider your more important personal experiences or achievements?
I have been collecting Whiskey for 25 years. Firstly, I am a W distributer and China Importer starting 5 years ago. Now I have a bar. He shows me a bottle of Bladnock 22 Single Malt Scottish Lowland. This is no longer produced, it is imported exclusively by me and my company located here in Hangzhou.

What makes a Whiskey Expert?
I don’t consider myself a W expert. I’m a W lover. I have a long way to go to improve myself. I think there are really only two. Charles McClean and Dave Brum. They do blind tastings, they write books, give speeches and share knowledge.

What about you? Can you do blind tastings and tell if it’s SM or blended or barley or wheat?
As he chews his lamb, he nods knowingly with a smile. I knew you would ask me that question. I knew! Sure, I can get close but it’s not always 100%. They can be very deceiving. Eddie holds W tastings at Smoky once a month.

How do you choose which Whiskeys to place in your bar?
It depends on what is available at the moment. We want every SM on the wall. Unfortunately China is not Scotland. We have to work with the owners, importers, and distributers….some are owned by big companies or private companies and we work with them and the Scottish Development International because we want to import more products. But. Every. Single. Malt. Is different. Some rare, some new and some well-known. Some of the lesser known are good to have, even if we don’t sell them, but you can appreciate them. We want to give people a variety of choice to cater to a wide group of people.

Is price directly linked to quality? When are you overpaying?
I want you to have a practical experience. He addresses the bartender nearest us. Alvin, this is Nicholas from MORE Hangzhou magazine. This is our Mixologist from Taiwan. Can you please pour him a shot of “Big T.” A blended Whiskey from Tomatin. Just like the Tomatin 18, it is smooth going down but a shade less velvety and no fire coming out. To answer your question, this shot is only 10RMB. My eyebrows shoot up in surprise. So even for the student, we can give him a Whiskey and coke for only 20RMB.

So would you suggest all beginners to start at a low price, since quality can still be had?
Depending on what stage of life or entry level you are in. There are three main criteria. Whiskey must be Fun, it’s a Magical Experience, and each bottle has a Story behind it. It’s my job to tell the story. As to Quality or Price we shouldn’t have any filters; Variety is the Spice of Life.

Can you overpay?
Great things take time, Whiskey is one of them. But it’s more of a commercial issue, based on distillery, distribution and how the product brand name is promoted with marketing expenses. In China I can get a Macallan 30 for 30,000RMB or a Tomatin 30 for 7,000RMB. Is Bentley or Rolls Royce overpaid? What production process are you looking for? But I’m walking a fine line, because there are so called experts who may disagree. People ask me: What is the best Whiskey you ever had? I say “the Next Whiskey. And the worst one I ever had…. was the last one.”

How do you feel about Whiskey Cocktails?
He cuts a piece of medium-rare lamb and pours some Whiskey on it and then muddles it with the dark sauce and hand feeds me a bite. If he sold a premixed sauce, I would’ve bought it on the spot. You see? Whiskey can be used as a Universal base for anything. For cooking food or sauces or ice-cream. It can be paired with cigars or dessert. When you have Whiskey with food, does it take away from the purity? Whiskey has many flavors that blend, even with other liquors. Knowing that the purpose of Whiskey is for medicinal purposes and food is for health purposes, W is made of three basic ingredients, malted barley, yeast and water. Its flavor comes from an oaken barrel, maybe already filled by bourbon which gives vanilla flavor. Depending on the production process it already has many flavors. What’s your purpose for drinking W? After dinner I don’t feel like having a high alcohol content; I may have an old fashioned when other ingredients add to its value.

Any important tips to know about Whiskey?
Depending on your mood, maybe you’re drinking whiskey because you’re happy and want to enhance your mood, or maybe just to have fun and celebrate, or maybe you’re sad and want to feel better. But you must control your Whiskey don’t let W control you. Everyone’s experience is different so how can you have a Universal tip. Sure there is a proper way to drink, but who says it’s the correct way? To learn proper etiquette and general info then attend Eddie’s class every Friday night. But I can tell you about the Scottish family. There are four family members representing the four geographical locations Scotch is made. The mother is Central to the family – in Speyside – and she is smooth and motherly. The father is near her side – to the west in Islay (eye-lay) – and is strong, full-bodied, smoky and peaty. The young man – exploring up in the Highlands – is woody and oaky and becoming a man. The young sister – just under her parents’ protection in the Lowlands – is a vibrant, sweet and fragrant young rose. Scotch will invariably have the location labeled, as a matter of pride.

Whiskey culture tends to be male-dominated. Do you feel women are intimidated by this?
That is a question I always indulge in: Women. In fact the three W’s: Women, Whiskey and Wuhan. With these three we can have a lively debate. Take away Whiskey and it’s not very interesting. You need a drink, a city, and a gender base interaction for a lively discussion. All are open and relaxed from the aromas and Alcohol and your lateral thinking may be better. So without women, whiskey is not as fun, nor the city. 

Do you believe women have more discerning palates?
Well that could come down to genetics. I don’t want to go down that road and make a distinguishment. But they do have hormones that we don’t. But I will say that I know female Whiskey owners, and lovers who have a god-given talent.

They say you can tell a lot about a person by what they drink. Do you feel Whiskey women have to combat social stereotypes?
I don’t think a spirit can be classified as gender based. The distributers don’t want that because they would lose half the potential buyers. It’s because of society. But now that’s changing. Even if I notice a male dominance, I can be aware of this situation but as long as you don’t highlight it, it won’t be discomforting for them. We shouldn’t be gender-racial. I like this term better than sexist, and we if we don’t make it obvious it will become fun for all. Whiskey is Universal, W is not political; it is Apolitical.

 

Xie Yusuan  (Owner of Joy Bar)
Several years back, Mr. Xie opened what came to be known as the first true Whiskey bar in Hangzhou. Since then, he has opened a second in Jinhua, a third on Nanshan Rd. in downtown Hangzhou, and a fourth in Chongqing. We meet where it all began at the first Joy Bar tucked away on the small street of Haiguan Rd. off of Xueyuan Rd. between Wen’er and Wensan, just behind the Zhejiang Sports College. It is a small, dimly lit, rustic locale with mortar walls and exposed brick evoking the times of prohibition. Cigar smoke wafts in the air, and the lively chatter of patrons tells tales of good business. I am presented with a velveteen Four Roses Old Fashioned cocktail with a slice of orange rind curling on a sphere of ice. Mr. Xie is dressed as casually as an American, with jeans, a baseball shirt and Yankees cap.

Why whiskey?
Usually, Chinese people like drinking Whiskey with green tea. But it wasn’t real Whiskey they were using, and I had drunk some before this way and seen it before. But my first real experience with Whiskey was just one year after graduating University. I had a Balblair 1997 SM and it changed all my previous understandings of what constituted an Alcohol and what they could be. Its aromas smelled so wonderful and the aftertaste lingered for a long time and it felt amazing afterwards. And no matter how much you drink, you won’t get a hangover the next day.
It was always my childhood dream to have a bar business where I could hang out with my friends and have live bands playing music, watching the games on the television and just having fun. For me, the Whiskey business is a great business to get into now because most Chinese people who drink it think it’s great because you will sleep well and feel very good the next day. And compared to baijiu (a strong distilled rice alcohol), it’s much smoother.

What would you consider your more important personal experiences or achievements?
The first time I came to Hangzhou not enough bars had any good Whiskies. Fast forward 3 and a half years, I have four bars, two in this city, and when people previously had to go to foreign countries to get good bottles, they now come to me for advice and bottles. So that’s what I’m most proud of: inciting a Whiskey culture here that was formerly non-existent. It’s difficult to spread W information to all the Hangzhou people, for example ways to recommend people to try W cocktails or getting out of their comfort zone. People are used to coming to the bar to get a single drink, so I aim to persuade people to try different Whiskies or W cocktails. As a result, people may have different bodily feelings or reactions, unlike what they would normally experience. They get more for their money and a higher quality.

What makes a Whiskey Expert?
An expert must collect a vast knowledge and experience, first by drinking a lot of whiskies, then being able to compare one with other different types, and finally finding the precise differences in taste between two different kinds; and this is usually done by research and knowledge of what they are drinking. And then, you may be able to form your own ideas about Whiskey. As for me, perhaps here in China I often feel like a Whiskey expert but not abroad. I am part of an excellent whiskey tasting group – the China Whiskey Tribe – that is composed of many people from all around China. To be part of this club there are three criteria: You must have accumulated enough years of tasting Whiskey; be recommended by a fellow member, and after this introduction you should attend different Whiskey tasting parties for us to see if you are qualified.

How do you choose which Whiskies to place in your bar?
I prefer Single Malt whisky and Single Malt whiskey. I try to get as many SM as I can in my bars after I try them first. They’re all so precious and unique that they are all worth having. I’ll try every Whiskey that I am able to afford.

Is price directly linked to quality?
If you are just beginning, then I suppose I would recommend a few lower priced Whiskies to try first, as you can still get a good quality taste. It’s important to try several so you can gauge what your preference is. Depending on the person and what flavors they enjoy, I may recommend accordingly. Usually for girls who aren’t used to the taste I may recommend a cocktail as a softer sweet drink like perhaps a Whiskey Sour which has sugar and lemon, however some prefer the taste of the alcohol itself. For novice men, perhaps a Speyside.

How do you feel about Whiskey Cocktails?
Well there are so many, but for me personally a Whiskey Sour is like an appetizer, but a SM neat is the main course.

Any important tips to know about Whiskey?
Yes, just try as many different Whiskies as you can. And just sip a little at a time to really indulge yourself in the flavors and try to remember the tastes and how they compare to the previous one. In this way you will slowly start to find which types and then specifics you enjoy. Whiskey tasting expert Stephen Notman revealed that when doing blind tastings, he always has two whiskies and sniffs and tastes them both to better hone in on the flavors of an individual whiskey by the aid of comparison.

Whiskey culture tends to be male-dominated. Do you feel women are intimidated by this?
Yes I know what you mean, maybe a little bit but in my China Whiskey Tribe club I know a lot of females that prefer neat Whiskies just as any man. And in my bars I see many women drinking whiskey.

Do you believe women have more discerning palates?
I think men may have the upper hand for tasting. It is true that women seem to be more sensitive to the flavors but for whiskies that have a higher alcohol percent, say 50%, this may be their downfall because the flavor of alcohol itself is too overpowering and they might not be able to recognize the underlying flavors. For whiskey nosing, experts suggest diluting the sample to about 20% to better discern the range of flavors under the initial “sting” of the strong alcohol

They say you can tell a lot about a person by what they drink. Do you feel Whiskey women have to combat social stereotypes?
Some women can drink any Whiskey even when men think it’s too strong so if anything they break the stereotype, especially now more than ever in the past. 

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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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