4

to Combat Dev Bod for Beginners

Ways

ways

4

What is dev bod?


Dev bod. The body that starts to develop after sitting and programming in a chair for hours on end. Staring intently at lines and lines of code. In the dark. Craning your neck to get a closer look to solve a problem. Did I miss an initialization? Did I add an extra semicolon? You start to feel a little softer around the middle. Your shoulders round. Your head leans forward. Your back starts to hurt. How did you get here? But more importantly, how can you reverse the effects of dev bod?



Dev bod. The body that starts to develop after sitting and programming in a chair for hours on end. Staring intently at lines and lines of code. In the dark. Craning your neck to get a closer look to try and solve a problem. Did I miss an initialization? Did I add an extra semicolon? You start to feel a little softer around the middle. Your shoulders round. Your head leans forward. Your back starts to hurt. How did you get here? But more importantly, how can you reverse the effects of dev bod?



When it comes to learning about a healthy lifestyle, all the information out there can be so overwhelming. From weight-lifting, bootcamps, spinning, low carb diet, body building, paleo diet, HIIT, muscle toning, keto diet, to the 7-minute workout, the list goes on and on. Below, we outline 4 tactics that will help you start to combat dev bod in as little as 15-minutes per day.


When it comes to learning about a healthy lifestyle, all the information out there can be so overwhelming. From weight-lifting, bootcamps, spinning, low carb diet, body building, paleo diet, HIIT, muscle toning, keto diet, to the 7-minute workout, the list goes on and on. Below, we outline 4 tactics that will help you start to combat dev bod in as little as 15-minutes per day.


Tabata

Walking

Food Journaling

Desk Yoga

Desk Yoga


Taking 15-minutes to stretch at your desk has significant benefits to your health including better posture, stress relief, and pain reduction particularly in the back.


Reverse the dev bod by trying this short desk yoga routine and desk stretches at least once per week. Don’t worry, these routines are all PG, so no downward dog is required in the middle of your communal workspace.


Tabata


Tabata is an interval-style workout where you do 8 rounds of 20-seconds of all-out work, followed by 10-seconds of rest, for a total of 4 minutes. This type of workout not only taxes your muscles, it can improve your cardiovascular health as well.


Take on that dev bod one Tabata at a time. Begin with one Tabata incorporating exercises such as squats, push-ups, lateral shuffles, and crunches to get that full body workout. Perform each exercise for one minute by completing 20 seconds of work and 10 seconds of rest until you reach four minutes.



Tabata is an interval-style workout where you do 8 rounds of 20-seconds of all-out work, followed by 10-seconds of rest, for a total of 4 minutes. This type of workout not only taxes your muscles, it can improve your cardiovascular health as well.


Take on that dev bod one Tabata at a time. Begin with one Tabata incorporating exercises such as squats, push-ups, lateral shuffles, and crunches to get that full body workout. Perform each exercise for one minute by completing 20 seconds of work and 10 seconds of rest until you reach four minutes.


Squats


Squats


Push-Ups


Push-Ups


Lateral Shuffles


Lateral Shuffles


Crunches


Crunches


Once you’ve mastered one Tabata, try to build to 3-4 total with a proper warm-up and cool down. The U.S. Department of Health and Human Services recommends at least two-days of full-body strength training per week. See the table below for a sample workout to do at home (or during lunch!). The best part? No equipment required.

Walking


Did you know that the daily recommended amount of cardiovascular exercise is 150 minutes of moderate intensity per week?


That breaks down to 30-minutes per working day. Sound like a long time? Those 30-minutes can be broken up into 10 or even 5-minute increments.


Try some of these tips to walk off that dev bod:


  • Use comfortable, athletic shoes
  • Walk with a friend (human, furry, or virtual!)
  • Time yourself for the same route to see your improvement
  • Sprinkle in short, 10-second bursts of speed walking
  • Use health apps to compare your steps to your friends or start an office step challenge


Did you know that the daily recommended amount of cardiovascular exercise is 150 minutes of moderate intensity per week


That breaks down to 30-minutes per working day. Sound like a long time? Those 30-minutes can be broken up into 10 or even 5-minute increments.








Try some of these tips to walk off that dev bod:


Food Journaling


No, you don’t have to spill your deepest darkest secrets to this journal. Unless it’s a Big Mac with fries from McDonald’s. A food journal can be as detailed or general as you like and only takes about 15-minutes per day to keep. One study showed that participants who kept a food journal lost twice as much as those who didn’t.


If you’re new to food journaling, we recommend starting by creating awareness. Use an old-fashioned paper journal or notes app on your favorite mobile device to jot down generally what you eat each day. This allows you to focus on where you are rather than getting stressed out by the details of calories or macronutrient (carbs, fat, protein) breakdown.


Apps like LoseIt! will track your daily intake and more like your estimated calories and nutrient information. Use these or old-fashioned pen and paper to keep track of your food and stay on top of dev bod.



No, you don’t have to spill your deepest darkest secrets to this journal. Unless it’s a Big Mac with fries from McDonald’s. A food journal can be as detailed or general as you like and only takes about 15-minutes per day to keep. One study showed that participants who kept a food journal lost twice as much as those who didn’t.


If you’re new to food journaling, we recommend starting by creating awareness. Use an old-fashioned paper journal or notes app on your favorite mobile device to jot down generally what you eat each day. This allows you to focus on where you are rather than getting stressed out by the details of calories or macro nutrient breakdown. Need a starting point? Try this easy to print and use template.








Apps like LoseIt! will track your daily intake and more like your estimated calories and nutrient information. Use these or old-fashioned pen and paper to keep track of your food and stay on top of dev bod.



First set some SMART Goals

Start small and add on. For example, week one looks like this:


  • Take one 10-minute walk break 3X during the week
  • Complete one 4-minute Tabata during the week
  • Complete desk stretches 2X during the week
  • Log food journal 5 days of the week
  • Take one 10-minute walk break 3X during the week
  • Complete two 4-minute Tabata during the week
  • Complete desk stretches 2X during the week
  • Log food journal at least 5 days of the week


You crush week one, so week two, let’s do this:



And so on. You can build long-term goals too, for example, being able to complete three 4-minute Tabatas in one day by the end of 6-weeks.


Second, keep track. Keeping a food journal and an exercise log can help you see patterns in what’s working and what’s not. Do you always eat a 1000-calorie meal after Wednesday night softball? Do you tend to skip cardio days more than others? Plus, logging those days can help you feel confident and successful.


Lastly, no one is perfect. We’re all going to eat that donut (or two three) at some point and skip that walk break to watch a funny YouTube video. And that’s okay. Something is better than nothing and we all have to start somewhere.


Consistency is the key in fighting off that dev bod and finding those small wins is what’s going to keep you motivated to continue a healthy lifestyle.



Now that we’ve outlined some wholistic tactics to combat dev bod (flexibility, strength, cardiovascular, nutrition), what’s next?

What’s Next?

First set some SMART Goals



Start small and add on.

For example, week one looks like this:



And so on. You can build long-term goals too, for example, being able to complete three 4-minute Tabatas in one day by the end of 6-weeks.


Second, keep track. Keeping a food journal and an exercise log can help you see patterns in what’s working and what’s not. Do you always eat a 1000-calorie meal after Wednesday night softball? Do you tend to skip cardio days more than others? Plus, logging those days can help you feel confident and successful.


Lastly, no one is perfect. We’re all going to eat that donut (or two three) at some point and skip that walk break to watch a funny YouTube video. And that’s okay. Something is better than nothing and we all have to start somewhere.


Consistency is the key in fighting off that dev bod and finding those small wins is what’s going to keep you motivated to continue a healthy lifestyle.


What’s Next?


Now that we’ve outlined some wholistic tactics to combat dev bod (flexibility, strength, cardiovascular, nutrition), what’s next?


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