Next Month I will complete 10 years as a software developer.
In this marathon, there are lots of ups & downs I see, the biggest mistake was to avoid my health until 2018.
I worked hard to stay relevant & stay long hours, but the problem for me was, that I have felt exhausted mentally and physically at every end of the day. so in return, I caused an issue with my health and motivation to continue working on my future career goals.
In early 2018 I get the sense that I am doing something wrong with my life and it cannot go on like this anymore.
As a coder what we do when things go wrong in the codebase.
"REFACTORING" so I challenged myself to do refactoring of my mental & physical health.
You can't have a peaceful mind if you've got a stressed-out body.
I weight over 86Kg at the end of 2018 Nov, then my brother introduced me one fitness chain & I decided to join & start my fitness journey as a human/coder.
I reduced 13-14Kg in just 3 months & Increased my muscle mass. I came to know about the "quantified nutrition + weight training" combo is the best solution for long run fitness goals.
It's fine to lose weight & get back in shape, everyone loves to stay fit.
Want to lose weight successfully? Do ordinary things consistently.
But the main thing which I learned as part of this small journey that physical health is directly related to our food habits.
we should count our daily calories along with training.
Major Changes in my lifestyle now 👇
- Instead of drinking a Red Bull, I drink a gallon of water.
- Best thing I've done for my gains has been taking in protein first thing in the morning.
- I’d rather feel the pain of activity than the pain of inactivity.
- It’s on me to break the generational curses of my family.
- The world belongs to those who combine patience & persistence.
- Give yourself more time for the good things to happen.
- Fitness is life long journey, not a 2 weeks sprint.
What I would suggest to you 👇
Daily physical exercise:
I know it's the biggest challenge for beginners, Keep recognizing that you need to move during your breaks. First, you should manage to get out and walk at lunch for about 10-15 minutes. Then you can add some 30 mins cardio & slowly move to weight training. you will love this change soon.
Quantified Nutrition:
We have a “sitting” job so, when it comes to our diet, we need to balance protein carbohydrates & fats.
Look at my one of diet chart power of macro calculation.
Eat what's required as body fuel, not for your taste buds.
Good amount of sleep:
One of the top reason for burn out 👇
Programmers who sleep less and code more!
We are not machines, you need sleep at least 6-8 hours per day. It's subjective although but find your timings, work on your sleep cycle & take actions if needed. As the work routine in the IT industry involves much of mental exertion and less physical exhaustion, it’s possible to manage even with less sleep in case the person feels mentally fresh.
My personal quotes 👇
Fitness is important for physical strength.
Books are important for mental strength.
Friends are important for social strength.
Outdoor activities:
I never consider programming as my hobby, you should neither.
Develop an outdoor games activity that will eventually help you more.
Hope you like this 💙
Final note 👇
Your level of health, wealth, happiness & love is dictated by your self-image.
In the end, I would like to share my fitness transformation for some motivation.
Please share your feedback.
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If you need 1–1 mentorship on any issue about coding career or life or fitness as a coder then you can book a 60–90min time slot with me.
Check out my website for more info about how it works.