Anabolic steroids, one of the most commonly abused drug over North America for its effect on human body. “Anabolic”, a Greek word that means “build up”, first discovered in 1930s to treats impotency, delayed puberty.

Later was discovered that anabolic steroid aids in the growth of skeletal muscles that results into increased strength.

From then on, athletes as well as bodybuilders and weightlifters, both professional and amateur started abusing this drug.

Aside from the numerous bad effects of anabolic steroids caused by abusive use, it is found out that it contributes to the increasing risk of bladder cancer for those who overuse these drugs.

Excessive intake of oral glucocorticoid can be associated to the increasing risk of having bladder cancer.

It is observed that the immunosuppressant brought by the abusive intake of drugs causes the diminishing immunosurveillance against growing tumors as elaborated by Dr. Karl Dietrich in an annual forum attended by many cancer specialists.

Athletes of different sport and people from all walks of life use this drug to push their body beyond its limits. Knowing that steroids help in gaining more muscle and body mass as well as reducing body fat, people tend to abuse it without minding the deadly side effects from taking too much of it.

It was back in 1998 that we first heard the brouhaha about an alleged link between the MMR vaccine and child autism.

This was a claim made by British doctor Andrew Wakefield, who at the time, made the claim on 60 Minutes that he could no longer recommend the vaccine in good conscience to parents. Consequent upon this announcement of his, there was a very vocal anti vaccination movement in the US.

Now, however it turns out that the doctor, who now lives in Austin Texas, had some very different reasons for publishing his finding. Findings that we now know to be quite bogus!

According to this LA Times report his research has been discredited and it has been concluded that it was conducted in a dishonest and irresponsible manner. He failed to disclose relevant details to parents of the children and he collected blood samples unethically as well.

“Nature does not hurry, yet everything is accomplished.” ~ Lao Tzu

Post written by Leo Babauta. Follow me on Twitter.

Consider the above quote from Lao Tzu, (perhaps mythical) father of Taoism: how can it be true?

Is it possible to never hurry, but to get everything done?

It seems contradictory to our modern world, where everything is a rush, where we try to cram as much into every minute of the day as possible, where if we are not busy, we feel unproductive and lazy.

In fact, often we compete by trying to show how busy we are. I have a thousand projects to do! Oh yeah? I have 10,000! The winner is the person who has the most insane schedule, who rushes from one thing to the next with the energy of a hummingbird, because obviously that means he’s the most successful and important.

Right?

Maybe not. Maybe we’re playing the wrong game — we’ve been conditioned to believe that busier is better, but actually the speed of doing is not as important as what we focus on doing.

Maybe we’re going at the wrong speed. Maybe if we are constantly rushing, we will miss out on life itself. Let’s let go of the obsession with speed, and instead slow down, stop rushing, and enjoy life.

And still get everything done.

Let’s look at how.

A Change of Mindset
The most important step is a realization that life is better when you move at a slower, more relaxed pace, instead of hurrying and rushing and trying to cram too much into every day. Instead, get the most out of every moment.

Is a book better if you speed read it, or if you take your time and get lost in it?

Is a song better if you skim through it, or if you take the time to really listen?

Is food better if you cram it down your throat, or if you savor every bite and really appreciate the flavor?

Is your work better if you’re trying to do 10 things at once, or if you really pour yourself into one important task?

Is your time spent with a friend or loved one better if you have a rushed meeting interrupted by your emails and text messages, or if you can relax and really focus on the person?

Life as a whole is better if you go slowly, and take the time to savor it, appreciate every moment. That’s the simplest reason to slow down.

And so, you’ll need to change your mindset (if you’ve been stuck in a rushed mindset until now). To do this, make the simple admission that life is better when savored, that work is better with focus. Then make the commitment to give that a try, to take some of the steps below.

But I Can’t Change!
There will be some among you who will admit that it would be nice to slow down, but you just can’t do it … your job won’t allow it, or you’ll lose income if you don’t do as many projects, or living in the city makes it too difficult to go slowly. It’s a nice ideal if you’re living on a tropical island, or out in the country, or if you have a job that allows control of your schedule … but it’s not realistic for your life.

I say bullshit.

Take responsibility for your life. If your job forces you to rush, take control of it. Make changes in what you do, in how you work. Work with your boss to make changes if necessary. And if really necessary, you can eventually change jobs. You are responsible for your life.

If you live in a city where everyone rushes, realize that you don’t have to be like everyone else. You can be different. You can walk instead of driving in rush hour traffic. You can have fewer meetings. You can work on fewer but more important things. You can be on your iPhone or Blackberry less, and be disconnected sometimes. Your environment doesn’t control your life — you do.

I’m not going to tell you how to take responsibility for your life, but once you make the decision, the how will become apparent over time.

Tips for a Slower-Paced Life
I can’t give you a step-by-step guide to moving slower, but here are some things to consider and perhaps adopt, if they work for your life. Some things might require you to change some major things, but they can be done over time.

1. Do less. Cut back on your projects, on your task list, on how much you try to do each day. Focus not on quantity but quality. Pick 2-3 important things — or even just one important thing — and work on those first. Save smaller, routine tasks for later in the day, but give yourself time to focus. Read more.
2. Have fewer meetings. Meetings are usually a big waste of time. And they eat into your day, forcing you to squeeze the things you really need to do into small windows, and making you rush. Try to have blocks of time with no interruptions, so you don’t have to rush from one meeting to another.
3. Practice disconnecting. Have times when you turn off your devices and your email notifications and whatnot. Time with no phone calls, when you’re just creating, or when you’re just spending time with someone, or just reading a book, or just taking a walk, or just eating mindfully. You can even disconnect for (gasp!) an entire day, and you won’t be hurt. I promise.
4. Give yourself time to get ready and get there. If you’re constantly rushing to appointments or other places you have to be, it’s because you don’t allot enough time in your schedule for preparing and for traveling. Pad your schedule to allow time for this stuff. If you think it only takes you 10 minutes to get ready for work or a date, perhaps give yourself 30-45 minutes so you don’t have to shave in a rush or put on makeup in the car. If you think you can get there in 10 minutes, perhaps give yourself 2-3 times that amount so you can go at a leisurely pace and maybe even get there early.
5. Practice being comfortable with sitting, doing nothing. One thing I’ve noticed is that when people have to wait, they become impatient or uncomfortable. They want their mobile device or at least a magazine, because standing and waiting is either a waste of time or something they’re not used to doing without feeling self-conscious. Instead, try just sitting there, looking around, soaking in your surroundings. Try standing in line and just watching and listening to people around you. It takes practice, but after awhile, you’ll do it with a smile.
6. Realize that if it doesn’t get done, that’s OK. There’s always tomorrow. And yes, I know that’s a frustrating attitude for some of you who don’t like laziness or procrastination or living without firm deadlines, but it’s also reality. The world likely won’t end if you don’t get that task done today. Your boss might get mad, but the company won’t collapse and the life will inevitably go on. And the things that need to get done will.
7. Start to eliminate the unnecessary. When you do the important things with focus, without rush, there will be things that get pushed back, that don’t get done. And you need to ask yourself: how necessary are these things? What would happen if I stopped doing them? How can I eliminate them, delegate them, automate them?
8. Practice mindfulness. Simply learn to live in the present, rather than thinking so much about the future or the past. When you eat, fully appreciate your food. When you’re with someone, be with them fully. When you’re walking, appreciate your surroundings, no matter where you are. Read this for more, and also try The Mindfulist.
9. Slowly eliminate commitments. We’re overcommitted, which is why we’re rushing around so much. I don’t just mean with work — projects and meetings and the like. Parents have tons of things to do with and for their kids, and we overcommit our kids as well. Many of us have busy social lives, or civic commitments, or are coaching or playing on sports teams. We have classes and groups and hobbies. But in trying to cram so much into our lives, we’re actually deteriorating the quality of those lives. Slowly eliminate commitments — pick 4-5 essential ones, and realize that the rest, while nice or important, just don’t fit right now. Politely inform people, over time, that you don’t have time to stick to those commitments.

Try these things out. Life is better when unrushed. And given the fleeting nature of this life, why waste even a moment by rushing through it?

Remember the quote above: if nature can get everything done without rushing, so can you.
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If you liked this guide, please bookmark it on Delicious or share on Twitter. Thanks, my friends.
—
Read more about simplifying in my book, The Power of Less.

Once there was a farmer with a beautiful daughter. Men came from miles around to ask her father for her hand in marriage, but he was the old-fashioned type, and wanted to make sure his daughter would have a husband who provided for her – strong, sensible and industrious.

So finally he settled on three likely young men, and told them he would ask them a question to decide which one could woo his daughter. The three young men nervously waited while he prepared his pipe. Finally, he asked all three of them a single question: “If you are working in the fields and find there’s a stone in your shoe, how long can you work?”

The first young man sprung to his feet. “I can work all day long! I can ignore the stone in my shoe until the sun sets! I am tough and I will endure the pain.”

The farmer nodded and turned to the second young man. “I can do the same, but I’ll even whistle to show I’m not bothered one bit by the stone! I can completely ignore the pain.”

The farmer settled his corn cob pipe and turned to the third young man, who declared, “I can’t work one minute with a stone in my shoe.” The other two young men laughed and congratulated themselves, declaring loudly that one of them would surely be chosen. The third man finished as they laughed, saying “I’ll stop and take the stone out of my shoe and keep on working like I always would. And at the end of the day, my wife won’t have to wash a bloody sock.”

The third young man and the farmer’s daughter were married the next spring.

———-

The moral of the story is that it’s not always about being the toughest or the most driven – sometimes it’s about being smart. This applies almost every day in your work life and in your personal life. Don’t just keep hammering away at a problem to prove you can stick to a task. Know when to quit, reevaluate and begin fresh. And if you don’t know, stop, take a break and start again. The answer will come to you.

(photo by tibchris)

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the farmer’s daughter is an original article from the website brip blap.

Editor’s note: This is a guest post from best-selling author and top blogger Seth Godin, author of the new book Linchpin: Are You Indispensable?.

Why is it so difficult to ship?

Ship as in get it out the door. Ship as in make a difference at work. Ship as in contribute your art and vision and expertise and passion to the project you’re working on.

Regular readers of this blog (and of Leo’s life-changing book) have seen first hand what happens when you force the distractions out of your life and focus on what needs to be completed instead. What he has taught us is that when you focus your efforts and energies on things that matter and cut out the stalling and distractions, amazing things happen. It’s absolutely astonishing how much we can accomplish (and insanely disappointing how few people do).

What separates the few who ship from the masses who stumble, stall and ultimately surrender?

The resistance.

Steven Pressfield first wrote about the resistance a few years ago. The resistance is that little voice in the back of your head, the one that tells you that it will never work, the one that insists you check your email one last time, the one that worries that people will laugh at you.

The resistance loves committees and it hates a mission. The resistance creates fear and uncertainty, and it will do almost anything to keep you from being noticed. There’s a biological underpinning to the resistance–your amygdala. The amygdala is the pre-historic portion of your brain, located near the brain stem. It’s responsible for fear and anger and revenge and sex and survival. When the amygdala is aroused, when it feels threatened, when there’s a sense that people might actually laugh at you, it takes over. It rises up in rage and fear and shuts you down.

And so the resistance kicks in. The resistance goes to meetings and plays devil’s advocate (I didn’t know the devil needed an advocate.)

The resistance finds excuses, it makes tasks needlessly complex (or oversimplifies so much that you fail). The resistance uses phrases like, “see, I told you it would never work.” The resistance demands that you study the issue more, or grab a Diet Coke, or go visit those friends who are in from out of town and you won’t be able to see them unless you go right now. The resistance invented yak shaving. The resistance is also responsible for giving you an even better idea just before you finish this one… in fact, the resistance will do anything it can to prevent you from shipping.

Why do little companies get so much more out the door than big ones? Because big companies have committees, groups of people designed to protect the status quo, to prevent failure, to avoid catastrophe. The committee is made up of humans, each of whom is battling her own version of the resistance. “If this ships, my boss will see it, and I might get fired.” “If this ships, a kid might use it, cut of his finger and I might get in trouble.” “If this ships, people are going to think it was my idea, and there’s a chance, just a chance, they might hate it.” Most of all, “if this ships, people might laugh at me.” And so the committee shoots for the lowest common denominator of safety, a product or service or idea that arouses no one’s lizard brain. Which means mediocre. Or late. Or both.

The iPod came from two people, Steve and Jonathan. The Zune came from 250. Which product would you rather own?

The resistance sabotaged my work for years. It pushed me to focus on average topics, delivered in a blameless way, because that felt safer.

So, when others were starting search engines or revolutionizing the online world, I was busy creating sort of ordinary books for sort of ordinary editors who were looking for the next small thing. And no one scolded me for doing this. No one looked at my sort of average work and called me out on it, because they were fighting the very same resistance as I was. It’s surprisingly easy to get through life and make a career out of being average… the resistance would prefer it if you did.

The resistance is powerful, so powerful that all the shortcuts, time savers and focusing tools are powerless in its path. Now you know its name. Now you know how it sneaks in under the radar and sounds quite sensible as it undermines your work and compromises your vision. When the resistance appears, you must call it out. Call it by name. Recognize it for what it is and then defeat it. You will defeat it not by rationalization or even a calm discussion. You will defeat it with single-minded effort, effort so deep and dedicated that it might exhaust you.

Unfortunately, the web is filled with tips and tricks and lists that appear to help you in your quest to shut up the lizard, to defeat the resistance. I say unfortunately because these lists are calm, practical and ultimately ineffective. They are polite in the face of a nefarious enemy, they are rational in the face of screaming insecurity. None of them are working for you because you may not be serious about actually defeating the resistance. It’s fun to procrastinate and comforting to dissemble, because not shipping doesn’t arouse the lizard brain. It’s safe.

The challenge then, the missing link in the Zen Habits is this: you must quiet the lizard brain. You must defeat the resistance. You must find something SO IMPORTANT that it is worth enraging your prehistoric fears, SO IMPORTANT that you can’t sleep until it ships, SO IMPORTANT that yes, you are willing to go through all the hoops Leo lays out for you in order to ship.

Either that, or you could be mediocre instead.

Seth Godin is the author of a new book called Linchpin. It’s about recognizing, defeating and ultimately destroying the resistance on the path to doing work that matters. Read more about the book.
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If you liked this post, please bookmark it on Delicious or share on Twitter. Thanks, my friends.

Nothing like trying to prepare a post while dealing with the dull, thudding ache of repaired teeth. I had to have a few (three) fillings removed and replaced today (plus some crown repairs and a small-but-critical preventative procedure that was too technical and boring to explain here).  Other than a few fillings – almost all from my distant past – and a lone root canal four years ago, I’ve had healthy teeth.  But I guess as you drift on into middle age, problems are inevitable.  The fillings, for example, have nothing to do with how I’ve cared for my teeth – simply the product of time.  So the pros and cons of filling replacement:

Pros:

• My teeth look MUCH better now.  With the new white fillings replaced the old uranium or whatever fillings, my teeth look good as new.
• Insurance covered about 70% of the cost.
• The dentist and his assistant did a great job, and other than the discomfort of having to hold my jaws open for two hours I didn’t feel much.

Cons:

• Anesthetic wears off, and as I write this I’ve got a dull throb going ka-chuk, ka-chuk right about at the gum line – on both sides of my jaw.  Ugh.
• What the insurance didn’t cover was over $400.  Nice to pay as much as I do for dental insurance and still have to kick in $400.
• The fillings were far enough back in my head that nobody other than me will notice, most likely.

Off to the links:

Democracy, Incorporated:  I have steered away from politics on this blog for a while – being, once again, disillusioned and nauseous about the whole thing – and things are just likely to get worse.
Why Do You Want To Be Rich?:  Easy question for me to answer – simply to have options.  It would be nice not to sweat the cost of health insurance, for example.
Saving for College – An Exercise in Depression:  Exactly hits on a point I’ve made before.  You will NOT be able to save enough to fund an expensive private college education for your kids.  Your time and effort is better spent on preparing your own retirement, so you won’t be a burden to your children.   If your kids want to go to a private school in 2026, it’s going to cost more than you could ever possibly save.  Be realistic, people.
No More Mondays And Why Everyday Is Friday Now: I like Dan Miller a lot, too – I enjoy his podcast a lot and I’ve started (slowly) getting into 48days.net, the social networking site inspired by his works. More on that in a future post.

• Rethinking The Latte Factor®
• Introducing Bundle – The Number One Source for How People Spend and Save Money
• Free Turbo Tax Software!
• 2010 Tax Brackets
• Work From Home Jobs: How To Find Legitimate Opportunities
• Dangers of Frugality
• State of the Union Preview

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linklings, my ache-y break-y tooth edition is an original article from the website brip blap.

Post written by Leo Babauta. Follow me on Twitter.

OK, you’re going to want to take a deep breath before reading this post, but please, do read it.

Deep breath taken? OK, let’s get started!

First, Zen Habits has been nominated for the 2010 Bloggie Awards … which is a huge honor. I’m humbled.

I’m nominated in the “Best Topical Weblog” category, which as far as I can tell means, “We don’t know where else to put you.” It includes other great blogs, including Post Secret, which is kinda unfair as Post Secret rules. But just to be up for the same category as them is really flattering.

So, if you’re so inclined, I’d appreciate it if you went over to the site and voted … please vote for your other favorite blogs as there are a crapload of awesome ones.

Zen Habits Ebook Profits will Go to Haiti Relief
Next up, I’m a bit late in announcing this, simply because things are a little busy for me, but I’ve been wanting to do something to help with the ongoing tragedy in Haiti. So many people have contributed to the relief efforts that I can’t possibly measure up to what’s been done already … but I figure every little bit counts.

So, this is an announcement that for the next 30 days, every penny of sales of Zen Habits ebooks will go to Doctors Without Borders. I spent some time trying to pick the right organization to donate the money to, but there are so many good ones … I decided to just pick one semi-randomly.

So here are the ebooks:

1. Zen To Done.
2. The Simple Guide to a Minimalist Life.
3. The Zen Habits Handbook for Life.

If you haven’t bought any of these, this is a good chance to get a moderately priced ebook that I believe will be of value to you … and to help out a good cause at the same time. If you have bought them, they also make good gifts!

I’d also be happy to do a 60-90 minute (or so) webinar on changing habits, for a donation of $25 per attendee, with all donations going to Haiti relief, if people are interested. It would basically be me on streaming live video, answering questions on changing habits that you could ask by text chat. If you’re interested in this, let me know via Twitter. If I get 30 or more people say they’d pay $25 for this webinar, I’ll do it, and announce it later.

Leo’s Big Book Giveaway
So I’ve been meaning to give away a bunch of my used books for awhile now, and I figured I’ll just do it now.

These are books on my cherished bookshelf that I decided I love, but no longer want to keep. See my post on a minimalist approach to books for more.

These are mostly books on simplifying, living frugally, self-improvement, veganism and fitness (marathons, triathlons, etc.) that I’ve read and kept for reference. I’m giving them away, for free.

If you’re interested in getting a free book from my shelf (you freeloader!), do one of the following:

1. Vote in the Bloggies.
2. Buy one of the ebooks mentioned above.
3. Tell friends about Zen Habits or The Power of Less – via email, Twitter, your blog, Facebook, or however you like.

Once you’ve done that, send me a tweet. The tweet should include the following info:

1. @zen_habits #bookgiveaway
2. What you did to enter (i.e. “voted” or “bought ebook” or “told friends” or “blogged”)
3. What books you’d like, ideally – although I don’t guarantee you’ll get them.

OK, if that’s not too complicated, let’s get to the list of books in the giveaway:

1. Simple Taoism – A Guide To Living In Balance, by C. Alexander Simpkins PH.D. & Annellen Simpkins PH.D.
2. The Tao of Pooh, by Benjamin Hoff (awesome)
3. Wherever You Go, There You Are, by Jon Kabat-Zinn
4. George Sheehan on Running To Win (awesome)
5. Marathon – The Ultimate Training Guide, by Hal Higdon
6. The Competitive Runner’s Handbook, by Bob Glover and Shelly-lynn Florence Glover
7. Advanced Marathoning, by Pete Pfitzinger & Scott Douglas
8. Simplify Your Life with Kids, by Elaine St. James
9. Don’t Sweat The Small Stuff … and it’s all small stuff, by Richard Carlson PH.D.
10. Your Money Or Your Life, by Joe Domiguez and Vicki Robin (an all-time great)
11. Ready For Anything – 52 Productivity Principles for Getting Things Done, by David Allen
12. Getting Things Done – The Art of Stress-Free Productivity, by David Allen
13. Simply Organized, by Connie Cox and Cris Evatt
14. The Te of Piglet, by Benjamin Hoff
15. Simple Living for Busy People
16. Keep Life Simple, by Karen Levine
17. The Simplicity Reader, by Elaine St. James (awesome)
18. Career Renegade, by Jonathan Fields
19. Time Management In An Instant, by Karen Leland & Keith Bailey
20. 30 Days To A Simpler Life, by Connie Cox and Cris Evatt
21. Slowing Down to the Speed of Life, by Richard Carlson and Joseph Bailey (one of my favorites!)
22. Vegan Freak – Being Vegan In A Non-Vegan World, by Bob Torres and Jenna Torres
23. Author 101 Bestselling Book Publicity – The Insider’s Guide to Promoting Your Book — and Yourself, by Rick Frishman and Robyn Spizman
24. 10,001 Ways To Live Large On A Small Budget, by Wisebread
25. Vegan With A Vengeance, by Isa Chandra Moskowitz (excellent cookbook)
26. Training Plans For Multisport Athletes, by Gale Bernhardt
27. The Triathlete’s Training Bible, by Joe Friel
28. Design Your Best Year Ever A Proven Formula for Achieving BIG GOALS, by Darren Hardy

After 4 days, I’ll randomly pick winners from everyone who entered, and then do another post on the winners and how to claim your book.

Thanks everyone for your help, support, and encouragement! It means the world to me.

Are you the type of person who gets excited about new ventures? Do you like a challenge?  Many people have an ‘ah-ha’ moment when they decide to get out of debt, start living a frugal lifestyle and aim towards financial freedom instead of pursuing the  accumulation of stuff.  One more pitfall exists early on in this process:  over-thinking choices like the Roth or the traditional IRA.

There are differences, of course, and enough has been written about them that I’ll summarize it in one sentence:  the traditional IRA is not taxed, but is taxed when you withdraw it; the Roth IRA is taxed now, but not when you withdraw it; both grow tax free.  There are many subtle differences beyond that simplistic description.  Income limits may alter the favorability of one over the other.  The point most people miss, though, is that your choice doesn’t matter that much until you have a lot more money than most of us have.

You can find similar situations all over the place.  Should I invest with HSBC or ING?  What’s the best brokerage?  Should I have 3, 6, or 12 months of emergency funds?  What your decision is seldom matters as much as when you make it. I recently took the advice of a well-known semi-personal-finance blogger and opened up an interest-bearing checking account.  I resolved to switch all of our checking from a large bailout bank to this interest-bearing checking account, chasing 1.5% interest on our cash.  What happened?  After 6 months of inconvenience, confusion and frustration I shut down the interest-bearing account.  The effort to move the money, change all of the direct deposits, automatic payments and so on simply wasn’t worth it compared with a return of less than $75 per year. We have kept a low balance in our checking account for years, choosing to move excess cash to an interest-bearing online savings account.  The 1.5% – which sounded so much better than 0% – simply wasn’t worth it.

I worried that I was leaving money on the table, and consequently took time away from other, more important matters to chase $75. Spending time worrying about your retirement strategy can be almost as ridiculous.   You’ll see a lot of advertisements for brokerages advertising the lowest fees on trades, for example.  If you’re just starting out, find a low-fee brokerage and go with it.  But if you opened one up years ago (as I did) that charges $8.99 per trade, don’t bother to switch to a lower-cost brokerage.  As long as you aren’t a day-trader, you’ll be fine.

Much like the moment in The Matrix when Neo suddenly becomes aware of the ‘real world,’ many people have a moment of ‘financial awakening‘ that suddenly makes the world look like a little green-neon-streaming series of percentages and dollars and cents. The important thing is to learn to see beyond the numbers and realize that chasing more money is not, and never has been, the goal.  What we are really chasing is time.  Anyone can use time to accumulate money; the real trick is using your money to buy back time.  Agonizing over strategy rather than taking the offensive is a good way to lose the game.

photo by IcE MaN Photography

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how to choose a retirement strategy – or not is an original article from the website brip blap.

Post written by Leo Babauta. Follow me on Twitter.

I frequently tweet about my runs – including a gorgeous 8.5-mile run I did along the ocean this morning that just blew me away – and every time I do, I get asked running questions.

Today I thought I’d answer those questions, for a few reasons:

1. I love talking about running – and it’s your fault you got me started.
2. The more I can encourage others to enjoy this glorious pasttime, the better.
3. I’d love it if my passion for running could inspire others in some small way.

I should note that I am not an expert. I’m not even an advanced runner — aside from running track and cross country in high school, I’ve only been running steadily for the last 4 years. In that time I’ve done three marathons, a few half marathons, a couple of 20K races, a bunch of 10Ks and 5Ks and other road races, and have rarely missed a week.

Recently, even though I haven’t been training for races, I’ve run my best-ever 10K (44:30) and 5K (19:55), blowing away previous PRs done more than a year earlier. I’ve decided to run my first half-marathon in a year and a half – take a look at my training plan.

So take any advice I give with that in mind. And let’s dive into the questions!

Q: How do I get started running?

A: Slowly. Most beginner’s make the mistake of trying to go too long or too hard — being too ambitious. I did that, so I know. You think you can do more, so you do.

However, this is a mistake. You end up getting too sore (some soreness is normal at the beginning of any new activity) or worse, injured. Please, take it easy at first, I beg you.

If you’re out of shape, and especially if you’re pretty overweight (20-plus pounds or more), start by walking 20-30 minutes, a few times a week. After a few weeks of this, start doing some faster walking intervals — quick walking for a minute or two, alternated with slower walking.

If you feel you’re ready for running now, or if you’ve done the above walking routine for at least a month and are ready to incorporate running, I suggest run-walking. That’s warming up with walking for 5-10 minutes, then jogging for a minute or so, alternating with walking rest periods.

If you think you can run without the walking, do it for short periods at first — 10 minutes, then 12, then 15, and so on. Add some time every 2-3 runs, but don’t be too quick to add the distance. And don’t add faster paced running in yet.

The key principle is this: your body will adapt if you give it time. Start slowly, let your body adapt to that, then gradually gradually add time. Later, when you’re used to running (after a couple of months), you can add intensity.

You’ll be tempted to ignore this advice and be more ambitious. But listen to me, and you’ll have a much better experience with running.

Q: What’s the best way to motivate myself to run regularly?

A: Three things that work brilliantly for me:

1. Get a running partner. I can’t tell you how great this is. My partner is my sister Kat, who is a wonderful person to have a conversation with – I really look forward to our runs together. She’s pretty reliable too, and I make sure to wake myself up and head out the door on time to meet her so that I don’t stand her up in the dark. Find someone to meet up with, and you will rarely miss a run.

2. Make a rule: just lace up your shoes and get out the door. That’s all you have to do. The secret is – and don’t tell anyone I told you this – you’ll run once you get out the door. You don’t have to run long, but as long as you run a little, you’ll continue to build up the habit.

3. Focus on the enjoyment of it. Don’t focus on how hard it is, or you’ll never keep doing it. Think about the beauty in the surroundings as you run. Enjoy the quiet and solitude, or the conversation if you have a running partner. Use it for contemplation, for stress relief, for release.

Q: But I hate running! Why should I run?

A: If you really hate it, don’t do it. I’m not saying running is the best thing in the world, and that everyone should do it. No – instead, find an activity you really enjoy, like cycling or swimming or yoga or hiking or tennis or whatever.

Or, if you like, try starting out slowly, as I described above, and get a partner who you enjoy spending some time with. Running is very enjoyable if you don’t overdo it at first, and if you can have a great conversation while doing it.

Q: I’ve been running regularly, but how do I build up my long runs? I can’t run for more than a few miles (or maybe 5 miles).

A: If you’ve been running regularly, you might set your sights on a longer race, like a 10K or a half marathon or something like that. If so, the best way to do that is one long run a week.

Take note of that – don’t make all of your runs longer. If you’ve been running 3 miles a day (for example) 3-4 times a week, don’t suddenly make all your runs 4 miles. Just pick one day a week to go longer.

Gradually increase that long run by half a mile to a mile each week. But it’s not good to keep increasing without rest — so if you increase for 2-3 weeks straight, cut back on your long run one week before progressing the next. So, if your long run progresses each week like so: 3.5 miles, 4 miles, then 4.5 miles, take a cut-back week where you just do 3.5 miles on the fourth week. Then go back to 4.5 miles, then 5 miles, and so on. Cut back on every 4th week or so, or you will risk injury.

Another thing to note is if you’re increasing the duration of a run, cut back on the intensity. So do your long runs a little slower at first — later, when long runs aren’t a problem for you, you can do faster-paced ones, but that’s more of an intermediate/advanced tactic.

Q: I did a long run of 10-plus miles and chafed badly. Tips?

A: Yeah, that’s something every runner has to experience once. As you go past the 10-mile (or so) mark, you’ll feel things you’ve never felt on shorter runs: you’ll chafe in the crotch and nipples, which are not places most people like to have pain (with some possible exceptions among you).

It’s best to avoid this pain by using some kind of lubricant – Vaseline works well, or BodyGlide if you can find it, or in a pinch, if you’re a parent of a baby like I was when I was training for a marathon, diaper rash cream.

Apply the lubricant to the areas in your crotch that your running shorts touch. I use Band-Aids for my nipples. Or if you’re a male, run without a shirt for those longer runs. Females will want to also put lubricant around the edges of their sports bra.

Q: Any advice on running clothes and shoes?

A: Runners don’t have to buy a lot of equipment, but investing in good clothes and shoes is important.

Actual running clothes really help. If you’ve tried running in cotton, it’s uncomfortable – it can chafe, it’s heavy once you start sweating, and just doesn’t feel great after rubbing against your skin over and over. Running fabric is light, doesn’t chafe until you go over 10 miles, and magically wicks sweat away from your skin. This includes real running socks.

I’m not qualified to give advice on running shoes – go to an actual running shoe store if you can and get the advice of professionals, who can watch you run and tell you if you’re an over-pronator or a supinator or neutral or whatever. Failing that, do some reading online to figure out what kind of shoe you need. It’s important – wear the wrong kind of shoe for too long (months) and you can get an injury.

After that, it’s trial an error to find the brand that works best for you. I personally love Asics.

Q: What about pre- and post-run nutrition? What should I be eating and drinking before and after a run?

A: This is something runners worry too much about. Honestly, unless you’re doing a marathon, pre- and post-run nutrition isn’t that important.

I usually don’t eat anything before I run, even on runs of 8-10 miles. Even when I do sprints or hills. Sometimes I’ll have a banana or a handful of raisins.

For a run of 15-plus miles, you’ll want to get some carbs before and during and after the run, either in the form of a sports drink or gels, or some kind of easily-digested food like bananas or gummy bears.

After a run, I don’t worry about getting anything. It’s not that important unless, again, you did a really long run. After a half marathon race (or longer), it’s good to get some carbs and protein. Chocolate milk is perfect for this.

If I’m really hungry after a run, I’ll eat. My favorite breakfast is oatmeal with nuts and berries and flaxseed.

As for hydration, it’s important, especially for longer runs. I always, always have a glass of water when I wake up, before I run. I usually don’t need to hydrate during a run unless it’s 10 miles or longer. Hydrate immediately after a run. You normally only need water.

Q: I heard steady-state cardio isn’t that healthy for you. Does it erode your muscles or something?

A: It’s healthy. Most people into fitness who bag on “cardio” or endurance running just had bad experiences with it. They would rather do weight training or shorter, intense workouts, and that’s fine.

But they usually say running is not that healthy because they see fat people on treadmills who never get any fitter. That might or might not be true — are they sure it’s the same fat people, month after month? – but even if it is, it’s probably because of diet. Those people are on the treadmill but are eating junk food.

Studies have shown that running improves health, time and time again. Sure, evidence shows that while you’re running a marathon, you’re at higher risk of things like heart attacks, but … duh. You’re putting yourself under a lot of stress, and you should be sure you’re pretty healthy before attempting a marathon. Also, after a marathon, you’re at higher risk of a cold, because of a weakened immune system. But regular running actually improves your immunity, as long as you’re not taxing your system as much as a marathon.

Some people worry about losing muscle because of running – mostly because they look at marathon runners like the Kenyans and think that means running will make you skinny. This isn’t something to worry about unless you run as much as the Kenyans do – 100-plus miles a week. For the casual runner, your body won’t make adaptations this extreme.

To save muscle, be sure to do resistance training with weights. I do weights three times a week, but I think twice a week would be sufficient. I recommend basic compound lifts, going heavy once you’ve gotten used to them: squats, deadlifts, bench press, overhead press, lunges, pullups, dips.

Strength training helps running, in my experience. Since getting stronger, I’ve been running better than ever, despite minimal running training.

Q: How can I stop from getting shin splints? Or other injuries?

A: I’ve been lucky to have been running injury-free for most of the last four years, with a couple of exceptions (a twisted ankle once, pain in my heel during my first marathon training, back injuries a couple times from weight training).

Shin splints usually happen to beginners, and it’s usually just your body not adjusting quickly enough to the demands you’re placing on it by running so much. The answer is almost always rest. Rest a few days, or a week, and start again slowly. If you still have pain, rest a little longer. Don’t overdo it when you return.

Most other running injuries are a result of overuse, in my experience. Meaning, you’re running too much, or you’ve added too much running too quickly. Our bodies need time to adapt, and even if we give it adequate time, every person’s body has its limits.

The answer for most injuries is just rest, and when you return, to cut back on volume of training.

Some injuries are the result of using the wrong kind of shoes, in which case it’s probably smart to get a professional to look at you – either to get the injury treated or to get the right kind of shoe. I’m no doctor, though, so don’t take my word on injuries.

Q: Should I only do steady-state runs? Or should I mix it up somehow?

A: If you’re just starting out, just start with regular running – don’t add intervals or other challenges in yet. Your goal is to let your body adapt to the basic activity of running, and you should do that gradually.

But after you’re past that stage, you’ll definitely want to mix it up. There are too many ways to mix things up than I can mention, but to name a few: long runs, sprint intervals, longer intervals, hill runs, hill repeats, tempo runs, tempo intervals, faster-paced long runs, fartleks, and more. I’ve done all of these and love them all.

I recommend you add these different types of runs into your training one at a time, and that you go easy at first. Adding intensity needs to be done with caution – if you do intervals, for example, don’t do them all out at first. Just do them at a lower intensity, and after a few weeks, increase intensity a bit, until your body is used to them.

What kinds of runs you add into your training depends on your goals. Longer runs build endurance for longer races. Hills help you build strength. The other runs add intensity for various goals – increased VO2 max, the ability to run faster for longer, and so on. I’m not going to outline a pace or plan – that’s what online running sites are for.

Q: Any recommendations for reading about running?

A: There’s so many good ones out there that I can’t be comprehensive. But I’ll name a few to get you started.

Any books by Hal Higdon or Jeff Galloway are good for beginners. Once you’re into the intermediate phase, I recommend The Competitive Runner’s Handbook by Bob Glover and Shelly-lynn Florence Glover. For intermediate to advanced marathoners, you can’t do better than Advanced Marathoning by Pfitzinger/Douglas, though be warned this is not an easy plan.

My favorite running philosopher is George Sheehan, and you must read Running To Win, no matter what your level.

Runner’s World magazine, website and forums are great, though the tips can get repetitive once you’ve read them for awhile. I also like coolrunning, completerunning and a bunch of other blogs (like Mark’s).

Q: What about a good diet for runners?

A: I don’t buy that runners need a special diet or need to eat anything other than what’s healthy for most people: real, whole foods. Some people think runners need a huge amount of refined carbs, like pasta, but this is a myth based on the idea of carbo-loading for marathons or other longer endurance events. If you’re not doing a marathon, you don’t need to carbo load, and you don’t need sports drinks either.

If you’re running, you can eat a little more calories than most people, but it’s not an excuse to pig out. And if you’re trying to lose weight by running, you might actually eat more if you get really hungry from your runs. I would resist the urge to eat more if you’re trying to lose weight. Eat moderately, and don’t think you can pound down those donuts just because you did a 3-mile run. You’ll gain weight this way.

A better plan is to eat a nutritious diet of real foods: whole grains if you’re going to eat grains (whole oats, sprouted grains are my favs), lots of fruits and veggies, nuts and seeds, beans, and if you’re not vegetarian or vegan, lean meats and dairy. My diet has limited grains (basically just oats), seeds like quinoa, beans and nuts, lots of fruits and veggies, and some soy (tofu, soymilk) but not too much.

On a diet like this, you’ll be healthy, and adding in an activity like running will only make you healthier. Like I said, I’ve been running better than ever on this diet, losing weight, and feeling great.

Have more running questions for me? Ask me on Twitter, and I’ll try to add some of my answers to this post.

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If you liked this guide, please bookmark it on Delicious or share on Twitter. Thanks, my friends.

Fat loss 4 idiots is now the #1 Clickbank weightloss product. I still don’t understand why? So in honor of their latest achievement, here is my post on Calorie Shifting again. You can do it on your own if you really want to without paying $35 (unless you want to pay me for this article )

I recently received an email from an obvious online marketer promoting the wildly popular fat loss 4 idiots diet program, which is based on the theory of calorie shifting. I didn’t bite but I’ll admit the promises are very enticing.

Claims like “Lose 9 pounds every 11 days” always spark my interest and curiosity. So I wanted to share my thoughts, research on calorie shifting and how it is done. (without you paying $39 for it)

What is Calorie Shifting

Calorie shifting is a method of eating that involves you having 4 meals a day and following a meal plan with foods that supposedly burn fat more effectively (mostly high protein foods and very little vegetables) That is how the commercial programs do it anyway.

You are constantly changing the total amount of calories you eat in any given day, “shifting” your calories up by 400 one day and then down by 300 the next day and so on.

Things to Note Before Starting a Calorie Shifting Plan

Below is an example of a typical calorie shifting plan. In order for this to work there are a few things you should note before you can see the 9 pounds in 11 days claim.

1.) You should establish a calorie baseline that your body has become accustomed to for at least 21-28 days. For this example it is assumed that a daily calorie intake of 2000 calories or very close to it has been maintained.

2.) Your current diet should be pretty bad already. If you have been eating well (lots of fruits and veggies, lean meats and whole grains), exercising regularly and getting plenty of recovery time this most likely won’t work for you. This is something the programs don’t mention as they assume you are already in bad shape to begin with.

A Calorie Shifting Plan Example

Day 1 -1700 Calories
Day 2 -2200 Calories
Day 3 -1600 Calories
Day 4 -2300 Calories
Day 5 -1900 Calories
Day 6 -2500 Calories
Day 7 -1700 Calories
Day 8 -2100 Calories
Day 9 -1500 Calories
Day 10 -2200 Calories
Day 11 -1600 Calories

Notice the up and down swings in the total daily calories. This is designed to confuse your body’s metabolism and supposedly burn more calories.

Is Calorie Shifting Effective?

For some people this can actually be an effective short term plan. But just like any other diet program/ plan it all depends on the individual as everyone’s metabolism is different.

Just be clear that once you return to your normal eating patterns you will most likely regain some of the weight.

Do I Recommend Calorie Shifting?

If you are looking to make a lifestyle change and improve your overall health then I don’t think a calorie shifting plan is the right way to start. These plans exclude many fruits and veggies which I think are essential to your health.

The other thing I dislike about calorie shifting plans is that they require no exercise. I understand that many people hate to exercise and this “no exercise claim” can seem appealing but trust me when I say that food alone is not enough. Please don’t discount the benefits of regular exercise.

Keep in mind that this is calorie shifting as I understand it and there are many variations in the calorie shifting theories and programs.

What is your opinion of Calorie shifting?