October 29th, 2007 - by Golgotha

If you’re like me you’ve probably put on a few extra pounds in the last few years.

As a software developer, I sit at my desk for 7 to 9 hours a day and when I get home it’s not unusual for me to spend another couple hours blogging or gaming before bed. So it’s not hard to see how that can affect you; if you let it.

This post is intended to motivate all you desk jockeys, like myself, to start today to live a more active lifestyle; a better lifestyle!

It’s not about dieting. Dieting is not a lifestyle change — it’s a temporary fix. Dieting is fine if you want to drop a few pounds quickly to fit into your swimsuit before you take that cruise to Tahiti, but it’s no way to live. What works best is a lifestyle change; I’m sorry, but there’s no such thing as a quick fix. Aristotle said, “You are what you perpetually do” meaning that what you make as a habit will be just that – a habit. Are you creating good habits or bad habits?

Make “activity” just as important as blogging or watching your favorite TV show!

Notice that I used the word “activity” and not Lose Weight Exercise! This is because some people associate a negative connotation to the word Lose Weight Exercise. They think Lose Weight Exercise means “no fun”. Folks, anything in life that is “no fun” is going to be hard to form a habit around. So you need to find things that you enjoy. There’s plenty of things to choose from: walking, hiking, biking, running, swimming, soccer, basketball, tennis, Kung Fu, pilates, yoga, dancing and much much more.

If you’re going to stand a chance at being able to sustain any activity for a long period of time, like the rest of your life, then you need to make it fun, or at least somewhat fun.

For example, I lift Lose Weight Exercises 3 times a week. Lifting Lose Weight Exercises is not what I would call fun. But, I’m able to pull if off because I do it over my lunch hour with friends. By including friends in your activity it now makes it a social event. This is key! Doing just about anything with friends involved can be fun and it also helps to keep you accountable. If you struggle with staying motivated then try and get a friend or two involved.

Eat Right

I’m not a health nutritionist, so I will just tell you what works for me. It’s not hard — no Atkins diet or South Beach or anything else like that.

The first thing you need to do is figure out how many calories per day you need to maintain your current Lose Weight Exercise; for me it’s right around 2,000. You can find yours here. Now it’s real simple, eat less calories than that number and you will loseWeight Exercise Lose Weight Exercise. For me, I try to have 3 good days, 3 neutral days and 1 bad day. A good day is when I eat less than 2,000 calories. A neutral day is when I eat right around 2,000 calories and a bad day is when I just go hog wild and eat more than 2,000 calories. You need to allow yourself one bad day, typically a Friday or Saturday night out with friends.

Well that’s it. I allow myself to eat anything, but I watch the calories. Again, I’m no nutritionist, just a geek that tries to stay in shape. It’s all pretty simple; some healthy activity and some sensible eating is what it takes.

15 Responses to “Get Fit Geeks!”

1 Jack @ The Tech Teapot

Sedantary jobs will end up killing a lot of people, it is a modern curse.

I try to build exercise into my daily life, rather than have it as a separate activity. Works best for me. As for restricting diet. That’s a toughie!

2 ses5909

DDR and the Wii are great ways to spend your lunch break and get off your butt!

3 Blakjak

As a programmer myself, I spend a lot of time sitting at a desk, and like Golgotha, I like to spend a few more hours when I get home.

I find a little bit of motivation in the mornings because my dog (a border collie) needs to be walked. I can basically guilt myself into walking for an hour every morning because he needs it. This in turn guilts my wife into getting up too.

Unfortunately this gets a little harder when daylight savings kicks in and suddenly it’s very cold and dark at 5:30am.

Another good way I find to get “activity” into my day is to not bring lunch and walk 10 minutes to the local Subway store to buy lunch.

4 John

I find a little bit of motivation in the mornings because my dog (a border collie) needs to be walked.

Border collies are great! We’ve got one and a labrador and they get two walks a day.

On top of that I go running 2-3 times a week; gym twice a week and I kick a footy around down the park with a neighbour on weekends.

I’m pretty lucky though in that I don’t put on weight very easily (only weigh 4kg more now than I did when I was 15).

5 Ashish Jha

I usually sit at least 12 hours everyday,the problem is that i am gaining fat everyday.Programmer’s life is bad. My stamina has weakened and i cannot run fast. i always think to do some exercise but i am too lazy.
As for calorie,I don’t care about calories.
what is life ,if you have to calculate calories before eating pizaas and burgers.

I don’t think eating less can do any good to you .

6 Golgotha

@Jack – “I try to build exercise into my daily life” – that’s key!

@ses5909 – maybe it’s because I just got back from Vegas and my brain is not working, but what is DDR?

@Blakjak – it gets dark and cold here too; I’m in Colorado. I enjoy walking with my wife and daughter too.

@John – “I’m pretty lucky though in that I don’t put on weight very easily” – I used to be like that too, then I turned 35…

@Ashish – I love pizza and burgers too. Just don’t eat them ever night 🙂

7 Ian

Great post particularly the enjoying the exercise part… it’s got to be fun to last.

Here’s my 2¢…

Try to only eat the best/expensive food you can find. You eat less because it costs more and what you do eat will taste better.

8 Golgotha

@Ian – that’s an interesting suggestion, I may just try that…

9 Thaddeous Jackson

@ashish, I disagree. Its just like a subtraction problem.

calories in – calories burned = delta

If delta is positive, you gain weight. Negative you lose it. I know from experience. I’m a programmer and sit everyday for 10 or so hours. I only eat healthy – seriously. But the problem is too many calories and not enough exercise.

Another example: last year I worked a very physical job but drank a ton of beer almost every night. I ended up losing 30 lbs!

There are healthy calories and unhealthy ones (calories from fat) but it really comes down to subtraction. Us sedentary folks gotta think about this now, lest we ignore it and shorten our lives down the road.

10 Thaddeous Jackson

oh and @Golgotha,

DDR = Dance Dance Revolution

Pretty fun 🙂

11 Golgotha

@Thaddeous – “There are healthy calories and unhealthy ones (calories from fat) but it really comes down to subtraction.” Exactly, burn more than you intake and you WILL lose weight. Simple stuff.

DDR = Dance Dance Revolution – I see. Thanks.

12 John

I used to be like that too, then I turned 35

I’ve passed 35 and no sign of changing…yet.

13 Patrick Burt

I have this strange habit where if food is left by my computer, it ends being eaten… now I keep a glass of water. 🙂

14 Golgotha

@Patrick – nothing better than water for you! I always have a pack of Juicy Fruit gum next to my computer so if I get the cravings I just take a stick of gum.

15 trademark registration

If you do happen to have a desk job, you might consider walking or ride a bike to work if possible. If you tend to use public transportation, you might consider getting off a few stops early and walking the rest of the way. Alternatively, you could park your car as far as possible from the door. It’s little things like this can make a big difference in the long run, I think.

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