James' World 2

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You can lose a lot more weight when you get informed about calorie burn.

Now that I understand an appropriate diet for my height and level of exercise, it’s been much easier to lose weight and keep it off.

I’ve been overweight for much of my adult life, and it’s something I’ve long wanted to change. I tried and failed many times to address it because I misunderstood the value of exercise.

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Photo by Toa Heftiba on Unsplash

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If you want to start lifting heavier weights, a full-body strength workout is a must to add to your routine. And you don’t need to go overboard on the number of exercises to get it done.

When you’re looking to get stronger, the exercises you choose and how you program your workout become particularly important, ACE-certified personal trainer Sivan Fagan, C.P.T., owner of Strong with Sivan, tells SELF. As for the exercises that’ll help you get stronger, the best bang for your workout buck is going to be big, basic compound movements—think squats and rows rather than leg extensions or bicep curls. Because these exercises activate large muscle groups, you’re also going to be able to load them up with more weight than you would for moves that isolate smaller muscles.

Then comes how you program your workout. If your goal is to build full-body strength, straight sets—where you complete one set, rest, then go back to the same exercise for one or more work-rest periods—are going to be a better way to accomplish that than circuits, where you go from one exercise to the other without resting, says Fagan. Circuits keep your heart rate up (and add a cardiovascular boost), but they don’t give you the recovery you need to lift heavy weights set after set.

Which brings us to our next point—a really important one. When you’re strength-training with the specific goal of getting stronger (rather than for general fitness, or to build muscle or endurance), you need to rest longer than you may think, says Fagan. That’s why in the full-body workout she created below, you’ll be resting a full two to three minutes after each set.

“You should rest enough so your heart rate goes back to baseline,” Fagan says. “The goal is for you to feel like you are very close to almost full recovery here, in order to feel like you can repeat the same amount of reps at the same amount of weight for three or four rounds.”

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For a brief time in 2017, fidget spinners were inescapable. They lined the shelves of department stores and gas stations, and teachers struggled to manage the sudden influx of twirling plastic devices in classrooms.

But fidgeting didn’t start with the spinner.

Whether it’s flicking a pen, tapping our legs, or fiddling with our hair, fidgeting has long been a standard piece of the human behavioral puzzle. While the science on exactly why we fidget isn’t completely settled, research has already provided us with some strategies we can employ to help make it more productive for our cognitive processes—and less distracting for the people around us.

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The good news is that upping our current step counts by even a few thousand additional strides most days could be a reasonable, sufficient — and achievable — goal.Credit…TraceyAPhotos/iStock

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Last week, we got some terrible news: In 2020, the number of drug overdose deaths in the US reached their highest point ever recorded — more than 93,000, according to preliminary federal data.

And then this week, we got some more terrible news: Life expectancy in the US fell by 1.5 years — the worst decline since World War II. Most of that was due to Covid-19. But some of it was driven by the increase in overdoses.

All of that is to say that America is currently dealing with a big overdose crisis, as it has been for more than two decades.

But this isn’t because we have no solutions to the opioid epidemic.

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If you’re looking to burn fat, stop spinning that stationary bike and pick up some weights.

Strength training can be more efficient than cardio alone to develop an athletic physique, trainers say (and it won’t make you bulk up automatically).

Certain weight lifting exercises require your whole body to engage, torching calories and building muscle at the same time. If you want to change your body composition and become leaner or stronger, lifting is a great place to start. 

For best results, focus on compound movements, aim for slow and steady progress, and adjust your eating habits to support your new routine. 

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Each year, you’ll spend a total of about 24 hours brushing your teeth. No, you can’t just marathon it on Dec. 31 and then forget about it for a whole year. You’ve got to make sure you’re doing it right, day in, and day out—unless you want to have fewer teeth than your great-great-grandparents.

The best sources of advice for top toothbrushing technique are the best-practice guidelines from both the American Dental Association and the British Dental Association. They’re largely identical, but if you put them together, you’ll get the closest thing you’ll ever have to a brushing bible. We also interviewed Dr. Richard Niederman, chair of the Department of Epidemiology and Health Promotion at New York University’s College of Dentistry, to get some adult supervision.

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