These Can Give You A Fit Body

原创 Julia Holmes MOREmagazine

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If you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. And, friend, we've got you covered. We're all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. But let's be real for a second here: The tricky thing about weight-loss workouts is that they're kinda, sorta... a myth. Don't get me wrong—if you're trying to lose weight, a solid exercise regimen should be part of your plan. It just can't be the only part.

Here's the thing: Working out isn't enough on its own to make weight loss happen. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. If you want to lose weight—and it's totally cool if you do and totally cool if you don't—adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also affect your weight. Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next.

Anyway, we are going to introduce a few quite efficient workout, if you have nothing planned for your National holiday, then why not use this time to start a new habit?

For a workout that's going to keep your metabolism elevated, turn to boot camp, as these classes combine two of the most effective styles of training: interval and resistance. You'll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest. But if it's your first time going to a boot camp class, speak up. A good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it's too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury.

You can do it in these places:

Zhan Training Gym 战健身训练馆

🏴󠁩󠁬󠁴󠁡󠁿 Add: 001, East side of the Dragon Stadium (next to Kedi grocery store) 黄龙体育中心东看台001号

📞 Tel: 8738 1024, 177 6713 4643

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

At its essence, boxing is really another form of interval training. But it also makes you feel freaking badass. Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts (hey there, obliques).

It's best to log this type of workout in a class, it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, or P90X home MMA workout.

You can do it in these places:

CrossFit PUNCH 拳击综合训练馆

🏴󠁩󠁬󠁴󠁡󠁿 Add: 4/F, Building 2, Joy Park, 153 Wuchang Avenue 五常大道153号西溪乐天城2号楼4楼

📞 Tel: 8619 2681

MMA Boxing 竞界格斗 MMA综合格斗馆

🏴󠁩󠁬󠁴󠁡󠁿 Add: 604 Jinsha Avenue, Xiasha 下沙金沙大道604号(张弛射箭馆对面)

📞 Tel: 137 7738 7873

There's a reason CrossFit has become such a booming part of the workout industry—it works, so long as you don't overdo it. Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. Here are a few things to keep in mind before every WOD.

You can do it in these places:

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

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

If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It's a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

You can do it in these places:

Oakwood Residence Hangzhou Fitness Center 奥克伍德国际酒店公寓健身中心

🏴󠁩󠁬󠁴󠁡󠁿 Add: 3/F, north building, 28 Jiaogong Road 教工路28号北楼3楼

📞 Tel: 8899 3131

Physical Fitness & Beauty Center, West Town InTime Branch/舒适堡健身中心, 城西银泰店

🏴󠁩󠁬󠁴󠁡󠁿 Add: 7F001A/7F001B, Building 3, InTime Mall, 380 Fengtan Road 丰潭路380号城西银泰城3幢7F001A/7F001B

📞 Tel: 2899 8996, 2888 8878

If you have a tight budget to spend on the equipment or membership, don’t use that as an excuse, there are many other ways to do your workout. Here are some really simple and easy ones, everyone can do.

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. "Running up hills forces you to work your glutes and legs—two of your body's biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure. As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body, keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket. And try not to let your arms cross over your body—that'll just waste the precious energy your muscles need. If you're training indoors, here are a few fat-burning treadmill routines to get you started.

Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you'd like—for incline work, just fine a good hill.

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It's designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times. And you can use this protocol with any number of different exercises. You'll spike your metabolism and heart rate in four minutes, but it is to be warned against making this time frame a habit if you're trying to lose weight. Your body will quickly adapt to that interval, and you'll need to increase the volume or intensity to continue getting a benefit from it. To do that, you have to extend your session to 20 minutes and following the same format. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Here's a speedy routine to try:

➊ Warm up with a light 3-minute skip with the rope

➋ Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)

➌ Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)

➍ Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9

➎ 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.