Joe Depiano, a 65-year-old grandfather, exemplifies that hard work and dedication are key to long-term fitness. Despite being discouraged in his youth, he achieved success through persistence, becoming a karate black belt and competing in the Ultra-Fit Championships. Depiano emphasizes the importance of setting goals and adapting to new challenges, proving that age is no barrier to maintaining a healthy and active lifestyle.

A high-intensity interval training (HIIT) circuit targeting large muscle groups in the lower body is presented to maximize calorie burn and spike metabolism. The workout involves using a set of dumbbells and performing each exercise every minute, three times in total, for a 15-minute duration.

The article provides a comprehensive guide on the best workouts for different muscle groups and their combinations to maximize muscle growth. It outlines a three-day weekly training routine, detailing specific exercises for chest, shoulders, triceps, back, biceps, abs, hamstrings, quadriceps, and calves. The guide includes recommended sets and repetitions for each exercise, emphasizing the importance of rest days and proper technique for optimal results.

Pfizer's COVID-19 vaccine, developed with BioNTech, is 94% effective in a real-world study involving 1.2 million patients in Israel, validating mass vaccination campaigns. The study, published in the New England Journal of Medicine, shows strong protection against infection and symptomatic cases, with two doses reducing symptomatic COVID-19 cases by 94% and serious illnesses by nearly as much. The findings support the potential to end COVID-19 globally if vaccination efforts are sustained. Ghana has become the first nation to receive vaccines under the COVAX program, aiding poorer countries in their vaccination efforts.

Hong Kong officials are managing public expectations ahead of the 2021-22 budget release, emphasizing limited choices due to record deficits and high unemployment. Finance Secretary Paul Chan anticipates continued deficits as countercyclical economic policies are implemented. The city's unemployment rate has reached a near-17-year high, with significant job losses in the food and beverage industry. Calls for better relief measures have emerged, including petitions for emergency unemployment aid and cash handouts. The budget is expected to include spending on soccer pitch revitalization and new rounds of inflation-linked iBonds and Silver Bonds.

Chinese retailers experienced a 28.7% increase in sales during the Lunar New Year holiday, with revenues reaching $127 billion. The surge was driven by consumers purchasing food, home appliances, and jewelry while staying at home. The Ministry of Commerce reported significant increases in various sectors, including a 160.8% rise in jewelry sales. Despite the growth, sales have not yet returned to pre-pandemic levels. The government's previous decision not to release holiday sales figures for 2020 has now been contextualized with the latest data, estimating last year's sales at around $98 billion. Analysts from Capital Economics anticipate a spike in consumer price inflation in February and a rise in food inflation due to pork price base effects.

Singapore's exports surged by 12.8% in January, the fastest rise in seven months, driven by shipments of machinery, electronics, and petrochemicals. This rebound follows the country's recovery from COVID-19 lockdowns. The government unveiled a budget forecasting a 6% GDP growth in 2021, supported by significant stimulus spending. Finance Minister Heng Swee Keat announced additional funds to help companies and workers adapt to the post-COVID-19 economy. To finance this, Singapore raised gasoline prices and sales taxes. The economy contracted by 2.4% in Q4 2020 and shrank by 5.4% for the full year, marking its worst recession.