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    Some people think that success is only for those with talent or those who grow up in the right family, and others believe that success mostly comes down to luck. I'm not going to say luck, talent, and circumstances don't come into play because they do. Some people are born into the right family while others are born with great intelligence, and that's just the reality of how life is.

    However, to succeed in life, one first needs to set a goal and then make it more practical. And, besides that, in order to get really good at something, one needs to spend at least 10,000 hours studying and practising. To become great at certain things, it'll require even more time, which most people won't put in.

    This is a big reason why many successful people advise you to do something you love. If you don't enjoy what you do, it is going to feel like unbearable pain and will likely make you give up before you ever become good at it.

    When you see people exhibiting some great skills or having achieved great success, you know that they have put in a huge part of their life to get there. It's sometimes easy to think they got lucky or they were born with some unusual talent, but thinking that way does you no good, and there's a huge chance that you're wrong anyway.

    No matter what you do, if you want to become great at it, you need to work day in and day out, almost to the point of addiction, and over a long period of time. If you're not willing to put in the time and work, don't expect to receive any rewards. Hard work won't guarantee you the level of success you may want, but it will guarantee that you will become really good at whatever it is you put all that work into.

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    Weekend gym rats might be onto something. Weekend warriors, who put recommended amounts of exercise into one or two gym sessions(时段), experience similar health benefits to those who work out several times a week, according to a new study. And those benefits include a longer life. “It is encouraging news that working out in just one or two days per week is connected to a lower risk of demise, even among people who do some activities but don't quite meet recommended exercise levels,” the lead researcher Emmanuel Stamatakis says in a statement.

    The World Health Organization recommends that adults perform two and a half hours of moderate-intensity(中等强度的)physical exercise, or an hour and 25 minutes of more energetic exercise per week. Usually this is done within several days, with experts suggesting that adults get up to 30 minutes of regular exercise each day. However, the new study suggests that busy people may be able to meet the standards when they have more free time, such as at weekends, and stay healthy all the same.

    Researchers studied data from more than 63,000 men and women in England and Scotland, including data about their activity habits and risks for death. The researchers put each individual in one of four groups: those who described themselves as inactive, those who exercised but less than what was recommended, those who exercised in the “weekend warrior” style, and those who worked out regularly more than three days a week.

    Adults who exercised in the “weekend warrior” style had a 40 percent lower risk of cardiovascular(心血管的)disease and a 30 percent lower risk of death by any cause than those who did not exercise at all. The lower risks of cardiovascular disease and overall death were similar to the risks of people who worked out regularly over the week.

    But take a pause before you give up your weekday gym habit. Just a couple of light sessions won't be enough to get benefits: “Weekend warrior” exercise sessions are usually 75-minute energetic workouts, according to the study.

    The results are promising overall, if you just simply can't fit physical activities into most days. The key here is that exercise is truly a lifeline(救生索): It reduces your risk of illnesses like heart disease, diabetes, cancer and depression, according to the WHO. So, if you are just too busy on weekdays, let go of the guilt(内疚). Just make sure to hit the gym hard at weekends.