Posted by Meredith Dietz

https://lifehacker.com/health/fitbod-strength-training-app-review?utm_medium=RSS

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When I first reviewed Fitbod (which you can read here), I approached it with the skepticism of someone whose idea of strength training was lifting my water bottle during long runs. Well, that's an exaggeration, but there's some truth in my inability to squeeze proper strength training into my schedule. The big promise of Fitbod is that your strength program is AI-powered to be perfect for you personally. For me, that means a strength program that works around my limited free time and already fatigued muscles.

Like many endurance athletes, I usually fall into the trap of "not having time" for anything but running. My weekly routine has easy runs, tempo runs, long runs, and maybe some yoga if I'm feeling fancy. And when minor injuries started creeping in—IT band tightness here, some knee discomfort there—I just take a few days off and get back to pounding the pavement.

The truth is, I can be pretty afraid of strength training. Not just afraid of looking foolish in the gym (though that's part of it), but genuinely convinced that building muscle would slow me down. Wouldn't all that extra weight just make running harder?

Fast forward a few months, and I'm writing this after completing a deadlift set that would have terrified past-me. Here's how Fitbod transformed my relationship with strength training and, unsurprisingly, made me a better distance runner.

How Fitbod works with a running-focused schedule

What drew me to Fitbod initially was its promise of efficient, customized workouts. As someone juggling 30+ mile weeks with a full-time job, I didn't have hours to spend in the gym figuring out what exercises to do or how many sets and reps were optimal.

Fitbod's interface impressed me from day one. After inputting my goals (I selected "gain muscle"), available equipment, and time constraints, it generated 30-45 minute workouts that felt manageable alongside my running schedule.

Fitbod's customization options. Credit: Meredith Dietz

Another major factor to understand about Fitbod's programming is its "non-linear" approach. A ton of beginner strength programs go by linear progression. This means you add small, consistent increments of weight to a given lift each workout or week, keeping the exercises, sets, and reps the same. Fitbod doesn’t go by this linear "add 5 pounds every session" approach of traditional programs. The whole AI-powered promise here is that Fitbod pushes you to increase weights when it deems you ready, not according to an arbitrary schedule. So, during my peak mileage weeks, either Fitbod automatically adjusted to lighter loads and fewer sets, or I could easily adjust this manually. Then, in recovery weeks, Fitbod's program knew to ramp up the intensity. This intelligent programming meant I wasn't trying to PR my squat the day before a 22-mile long run.

What I like about Fitbod's approach

After a few weeks of testing, I can report that Fitbod really doesn't just throw random exercises at you. And if you say you're a runner, then tts selections make sense for runners—lots of single-leg work, core stability, and posterior chain strengthening. That posterior chain strengthening that Fitbod prioritized (deadlifts, hip thrusts, rows) is so, so important to complement all the forward-focused motion of running. The app's algorithm seemed to understand that I needed functional strength, not just bigger muscles.

On its website, Fitbod explains its algorithm and how the app generates workouts, but simply put, it starts by analyzing multiple factors: previous workout data, muscle recovery status, available time, and your feedback on individual exercises. As you keep using the app, it analyzes your logged data, calculates muscle recovery, measures training volume for progressive overload, adjusts for your specific goals (hypertrophy vs. strength), applies intelligent variation to prevent plateaus, and generates your next customized workout. This process repeats with every session, allegedly making your program increasingly personalized over time.

Going into this, most important for me were two factors: Schedule flexibility and education. For the latter, the built-in video demonstrations and form cues are solid as can be. They helped me feel confident with movements I'd always avoided. (Shamefully, this includes deadlifts. I'm terrified of injuring myself during marathon season!)

For schedule flexibility: Some days I only had 20 minutes, other days I could spare 45. Fitbod easily adapts without making me feel like I was shortchanging my workout. Of course, integrating Fitbod into marathon training required some strategic planning. I timed strength sessions on easy run days or rest days, never the day before hard running workouts or long runs. Personally, I found Fitbod's workout intensity aligned perfectly with this approach.

Plus, Fitbod is a highly visual app, and that can give it a serious edge over pen-and-paper tracking. Like with Strava or Nike Run Club, the app's visual progress tracking turned strength training into a game I actually wanted to win. Hey, I'm a simple man.

The bottom line

If you're reading this as someone who lives and breathes cardio, but has been strength-training-curious, here's my advice: start small, be consistent, and trust the process. Fitbod makes this leap less intimidating by handling all the programming complexity while you focus on just showing up and doing the work. As a runner, I always view my body through the lens of performance—how fast, how far, how efficient. I think strength training introduces a different kind of body awareness focused on power, stability, and resilience.

Still: The proof needs to be in the pudding. That's the saying, right? I'll report back with my upcoming marathon time to see if Fitbod's strength program ends up having a tangible impact on my time.

https://lifehacker.com/health/fitbod-strength-training-app-review?utm_medium=RSS

Posted by Lindsey Ellefson

https://lifehacker.com/the-best-ways-to-study-but-not-cheat-using-ai-tools?utm_medium=RSS

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In the years since the launch of ChatGPT, AI tools have developed a bad reputation in the academic world for how easy they make it for students to cheat, passing off the work of a large language model as their own. Even if an LLM can produce writing for you that doesn't come off as unnatural and riddled with hallucinations, you'll be shortchanging yourself, because you won't actually absorb any of the material.

But that's not to say these tools serve no purpose in the academic world. If used correctly, they can actually help you study more efficiently. Here are five ways you can use AI in your schoolwork without cheating—or cheating yourself.

Use ChatGPT to discuss concepts

One study technique I've previously recommended is simply having a conversation with another person who doesn’t know anything about the topic you’re studying, to identify areas where your own understanding is lacking. It's a great option because it helps you make connections between concepts as you're working out how to explain them to someone else, and it boosts your confidence in the subject matter when you are able to present it as the expert. But you might not always have someone around to serve as the uninformed rube in your roleplaying, which is when ChatGPT can help you out.

When I was in grad school, I asked ChatGPT to allow me to "teach" it about a topic I was studying—community-based health interventions—and we “discussed” different levels of community engagement. ChatGPT actually had interesting questions that helped me think of creative solutions I could investigate in the course of my work.

As the American Psychological Association notes, going back and forth with the language model like this not only helps you think critically and creatively, it also helps you practice managing technology in our changing world—a win-win.

Use AI to summarize articles

If you have to read a ton of articles or reports, try getting an AI tool to summarize them for you. This is great when you need to compare similarities or differences between pieces of research or get top-line bullet points to help you round out a paper. I fed ChatGPT an old article and asked for a summary and the language model took about 30 seconds to condense 61 pages into one key paragraph, highlighting the study design, the study goals, its findings, and its recommendations. This gave me a good idea of whether it was worth further study.

If you've only got a few documents to read, it's still best to do it yourself, but this trick that can come in handy if you've got a large number of them you're looking to sort through quickly. Just make sure you double-check the summary against the source document before you take anything in it as gospel.

My favorite tool for doing this is Google's NotebookLM. Despite my broader hesitancy about AI, I use this free software frequently because I find it's more like a personal assistant than a source of knowledge. It is similar to ChatGPT and other language models in that you can ask it questions via text-entry box, but dissimilar in that it only pulls answers from resources you've provided it. You upload PDFs, links, YouTube videos, and whatever else you want to serve as source material, then NotebookLM helps you sort through that material.

When you're using ChatGPT, it pulls answers from the entire internet, and can make serious mistakes as a result. With NotebookLM, anything it generates includes a citation you can click that reveals the exact spot it pulled the info from in your cache of resources. Instead of doing the work for you, this tool just helps you make sense of and organize all your materials.

Use ChatGPT to streamline your notes

If your notes are difficult to read or sort through, ChatGPT can help. In grad school, I assigned each of my classes a Google Doc and took notes in it all semester, but inevitably, each document eventually got disorganized, chaotic, and nearly impossible to navigate. As a test, I put my entire semester’s worth of notes for Research Methods into ChatGPT and asked it to pull out the most important information. Not only did it extract the nine steps of research planning and implementation and the principals of the Belmont Report (which were major parts of the midterm), but it reminded me how much of my grade was determined by each test, a fact I had apparently jotted down somewhere in that mess of words. It particularly emphasized things I had written down multiple times, creating a perfect study guide.

Use AI to create flashcards and quiz yourself

Flashcards and practice quizzes are excellent ways to study because they force you to use active recall to pull information from your memory. Making these materials yourself is smart, because even by sorting through your notes and writing down your practice questions, you're studying. But I'll be the first to admit that when I'm in charge of making my own quiz, I tend to go a little easy on myself. (When I'm both the student and the teacher, I somehow always get an A+. Funny how that works.) It's better to outsource the creation of these materials to an unbiased third party, and here's another area where AI can be helpful.

You can ask ChatGPT to make flashcards and quizzes, but its interface isn't really designed for that, so what it will spit back is an outline of what your flashcards should include based on the notes or resources you upload. From there, you can make the cards yourself, and get to studying (I recommend drilling flashcards using the Leitner system, which is better for helping you retain information over the long-term). You can also ask ChatGPT to quiz you, but you have to be specific with your instructions: Ask ChatGPT to quiz you one question at a time, and to not move on to a new question until you've answered the previous one correctly.

But again, here's where I recommend NotebookLM. It has built-in flashcard and quiz features that are much more interactive and easy to use. You can click a button to generate a multiple-choice quiz or flashcard deck based on the materials you uploaded. The quizzes and cards it creates are clickable, like a quiz you would take in an online class, and are based only on what you upload.

Use AI to outline essays and suggest sources

You definitely don't want ChatGPT or similar language models to "write" your whole essay—more than cheating yourself out of the learning experience, consider the fact that your teacher may run your assignment through a tool like ZeroGPT to get a report on how much of it was likely written by AI, which probably won't do wonders for your grade.

Instead, you can use AI tools to help you plan and organize your essays. I've already assembled a list of the best AI essay-helping tools, but here's the gist: You can ask ChatGPT to help you brainstorm a topic or create an essay outline. You can also ask for suggestions for sources you can then research and add into your work that you wouldn't have considered otherwise.

Two notes of caution: ChatGPT is sometimes known to make up citations, inventing a convincing article title and attributing it to a well-known source. This is why you don't want to rely on it to fully do the work for you, whether writing or research—just use it to source suggestions that you can hunt down and evaluate on your own. It won't take long to realize a source you've been given just doesn't exist.

Likewise, when ChatGPT gives you a link to a source, it adds a little code at the end of the URL that says "/?utm_source=chatgpt.com." Even if you're being as ethical as possible and clicking every link to read the material fully and consider its merits, it's a very bad look to have a bibliography full of links that make it clear you used ChatGPT for your research—a reader might even assume you had the AI write everything for you. So before turning in work, I recommend searching your documents for mentions of "chatgpt," and deleting that sneaky bit of code from any URL where you find it. Snip out everything from the question mark onward and link will still work, but won't make you look like you're doing something untoward.

https://lifehacker.com/the-best-ways-to-study-but-not-cheat-using-ai-tools?utm_medium=RSS

Posted by Lindsey Ellefson

https://lifehacker.com/leitner-system-flashcard-studying?utm_medium=RSS

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Diversifying your studying techniques is a great way to stay more engaged as you learn new information, but know this: The classic methods are classic for a reason. Take flashcards, for instance. You've certainly used them in the past, but you may not have been using them in a way that maximized their benefits.

Behold the Leitner system, which provides more structure to the tried-and-true practice of studying with flashcards and might be the jumpstart your studying needs. This memory-enhancing method is best suited for when you have a substantial amount of time to learn your material, so avoid it for cramming. Instead, get going with it as soon as a semester or new chapter starts.

What is the Leitner system for studying?

This system was devised by science writer Sebastian Leitner in 1972, which is why he gets the honor of having it named for him. (It’s from his book How to Learn to Learn, but while old copies retail for about $4, they're only available in German, so just trust me on this one.)

For the first few decades of its use, it relied solely on on physical tools: flashcards and boxes. (You’ll also need a pen or pencil to make the flashcards.) Writing out your flashcards by hand is generally a good idea, as handwriting something helps stick it into your memory, but these days, you have other, more modern options for your Leitner sessions. We'll get to those, too.

At its core, this is a version of spaced repetition, an evidence-based technique that helps learners absorb numerous pieces of information and store them in their memory. The system is best used when you have ample time but have to learn a lot of concepts, phrases, or ideas—so use it for an entire course or a really hefty chapter instead of a section or topic that only includes a few new things to learn. Now let's get into what it is and how to execute it.

How to use the Leitner system

Let's assume for a moment you're doing this the old-school way—relying on index cards and a pen. The first thing you’re going to do is make your flashcards. Don’t worry about the other steps involving the boxes just yet. Make the flashcards as you normally would by including vocabulary words, new concepts, phrases, important dates, and anything else you need to know. It helps to first use a reading comprehension technique to go through the chapter or subject at hand, so try the SQ3R method, which has you identify questions you have about the material before you start reading, then has you write down the answers to those questions as you find them, plus anything else you learn. You base those questions on subheadings, graphs, tables, summaries, and other key parts of the chapter, but you can later base your flashcards on those same pieces of information, plus the answers you find. Be thorough and include concepts and words you already feel confident you know, even if that seems silly. It’s all part of the Leitner method and will come in handy.

Once you have a comprehensive flashcard deck, it’s time to use the method. You’ll need five boxes (or envelopes or even labeled binder clips, as long as it’s something that can hold big stacks of cards). You should label them on a timeline, ideally by how long you have to grasp the information. If you have a big midterm in two months, for instance, label Box 1 “daily,” Box 2 “every other day,” Box 3 “weekly,” Box 4 “biweekly,” and Box 5 “monthly.”

Now, do a round of flashcards. Every card you get right, move to Box 2. Every card you get wrong, keep in Box 1. You see where this is going, but I'll spell it out: Box 1 is a daily review, so you do those flashcards every day, but if you start this activity on a Monday and your Box 2 is designated for every-other-day study, you won’t return to that one until Wednesday. If you answer cards from Box 2 correctly, they’ll go to Box 3, which in this example is your “weekly” box. If you answer any cards in Box 2 incorrectly, you move those back to Box 1, where you’ll study them every day until you get them right.

In short, when you answer a card right, it moves forward into a box that will have you reviewing it less frequently. When you answer a card wrong, it moves backward into a box that will have you reviewing it more frequently. Eventually, you’ll have cards all the way down in Box 5. Those will be the cards containing information you have effectively stored in your memory and really grasp, so you don’t need to go over them as often. Cards in the lower-numbered boxes contain information you’re not retaining as well and should go over more.

Modifications and things to keep in mind about the Leitner system

How you use the system will depend on how much time you have to study, as well as how much you have to learn. For instance, if you have just a few concepts you want to drill or you have only two weeks until a big test, you might use three boxes to designated daily, every-other-day, and weekly study. You also have some wiggle room when it comes to incorrect answers. The most faithful adherence to the method would have you moving any incorrect cards all the way back to Box 1 no matter what box it had previously made its way to, for instance, but you can make a judgement call on whether getting it wrong one time means you need to study it every day or whether you think it should only be demoted one box. Personally, I don't see the harm in demoting it all the way to Box 1; if you got it wrong due to a momentary brain fart, it'll make its way back up to the higher numbers easily enough in time; if you got it wrong because the information truly slipped out of your memory, it deserves to get some daily attention until you know it well enough to advance it.

You also need to be strategic when you’re studying on a day that involves multiple boxes. If you start on a Monday and use a daily, every-other-day, and weekly setup for your first three boxes, for instance, Friday is going to be pretty big for you. Start with whatever the highest box of the day is, then move backward. By doing this, you’ll get to study any you got wrong and moved backward twice, but won’t have to study any you got right and moved forward twice. Plus, it’ll be a little confidence boost to start on the harder ones and get some right, moving them to a box you won’t have to look at for a while.

The goal here is to really hammer the cards that contain information that isn’t sticking for you without bogging yourself down studying things you already know. As more cards move into the higher-numbered boxes, add information from new chapters so your deck is a comprehensive overview of everything you’ll need to know for a cumulative test or, ideally, long-term in the real-world application of the information.

Apps can make this easier

Yes, the classic approach to this involves handwriting cards and physically moving them around in boxes or envelopes and while that can be beneficial in its own way, the process is also laborious, time-consuming, and a little hard to manage. Where will you store all those flashcards? Are you going to bring them around to study on the go? The answer is probably no, which means you may find yourself skipping some days if it's not feasible to haul around a stack of cards—and that defeats the purpose of the system entirely.

That's where apps come in. Always be wary when using your phone to study, since it only takes a few taps of your finger to get distracted by non-educational messages and apps, but honestly, flashcard apps make all of this a lot easier if you can exercise the self-restraint necessary to use them.

Flashcards in any form are useful, as they force you to engage in active recall and pull the answers from your memory, so any flashcard app you download is better than nothing. Be advised, though, that not all of them follow the Leitner method. For Leitner-specific flashcard drills, I recommend Brainscape (my personal favorite), Cram, and Flashcard Lab. You can read my full reviews of them through those links, but generally, Brainscape is a sleek and well-produced app that comes with a ton of pre-made decks and simple options for making your own, Cram is much more basic but easy to use, and Flashcard Lab creates flashcards out of your own spreadsheets so the production part is almost too easy. All of them let you indicate whether you got a flashcard answer right or wrong, then move it around in your schedule so you see it more or less frequently.

Outsourcing the creation and sorting of the cards to tech leaves more time for studying and streamlines the whole process, making you more likely to stick to your Leitner practice.

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