It’s not easy to get fit but how to get fit for advanced in any sport is a real challenge.

В предишната статия ви разказах затова как да сте Здрави и във форма - 9 лесни стъпки, за да го постигнете. If you believe you can handle at least half of the above steps, then it’s time to step up a bit to take your health into your own hands instead of letting it limit you more and more.

1. Редовните тренировки са в основата на поддържането във форма за напреднали

Знаете какво казват експертите в храненето “You can’t outwork your bad diet!” but once you start doing any sport regularly and consciously (not like a weekend soccer superstar) believe me you won’t be the same Meal Monopolizer. Accepting sports as a commitment and part of your day reverses the logic of events and automatically leads to an improvement in your nutritional plan.

Imagine an hour of grueling training – you took it out of your day, out of your life, despite your commitments, work, friends, and family, and in the end, to make it meaningless with a double burger with more mayo or a fluffy cream cake. I don’t think so! I think you would appreciate your hard work in the gym, on the field, court, or dancefloor a bit more.

Да бъдеш във форма за напредналите спортни ентусиасти е въпрос на цялостна отдаденост, но всичко започва с рутинните ви тренировки. Те ви носят окситоцин, удовлетворението от всяка дейност, радостта от движението и това да бъдете господари на тялото си.

Regular exercise is one of the keys to better health, fitness, active longevity, and many other benefits for your physical and mental health. I say the latter not by accident because I have seen time and time again how they (the workouts) affect people in the short and long term. That’s why first on the list to get fit for advanced is the regular training.

Понякога хората идват в залата нервни, напрегнати и мрънкащи и си тръгват само недоволни (има неща, които нито аз, нито тежестите в залата можем да променим) и тази метаморфоза се случва само за 30-40 минути.

Повишеното самочувствие, самоувереност и изключително социалния характер на заниманията в сферата на спорта са ключови фактори при избора, and especially in the choice to keep them as a commitment in one’s program, and one day – even as a hobby.

2. Добре структориран хранителен план

Wholesome and balanced nutrition goes hand in hand with training in the way of forming a better health picture and appearance. There comes a point when even if you have the perfect daily routine – good and long sleep, take thousands of steps, drink liters of water, avoid harmful foods (or at least most), allow yourself time to relax if you eat poorly – you will have satisfying but not good results. As they say:

Breakfast like a king, lunch like a king, dinner like a king and remember – you are not fat, you are a king!

Така че, за да бъдете наистина цар на вашата физическа форма и добро здраве, силно се препоръчва да се придържате към пълноценна и балансирана диета с храни, които са преминали през възможно най-малко обработка, много зеленчуци, чисти протеини и плодове.

Да бъдеш във форма за напреднали означава да се занимаваш с нещо по-сериозно от прищявка. След като стъпите на този път, започнете да проследявате не само дните, когато сте активни, но и храната си. В крайна сметка и двете са признаци на вашето отношение и желание за успех.

Here I don’t mean a ограничаваща диета or a trendy and fancy menu for dummies but I mean one should eat consciously and have order in one’s meal plan. Get up early enough to have breakfast, take the time to put your lunch on the table instead of eating it on the go, be an early bird with your dinner when it’s possible, and occasionally add a snack to keep your metabolism from getting bored.

3. Силова тренировка

Фитнес, тренировки с тежести, силови тренировки – освен че са едни от най-големите "виновници" на добро настроение, антистрес и хормони на щастието, те са и невероятни стимулатори за по-добро здраве и тайния сос за поддържане във форма за напреднали.

Here, however, you step into the zone of people who commit to health, mood, and last but not least – their good looks. If you’re thinking of going once a week, every week prepare to carry with you only one fabulous feeling of pain with every voluntary and involuntary movement, called muscle strain. It will be with you for 3 to 4 days and will be waiting for you to see it next week.

The better option is to set aside two days a week for the beginning, and three days a week for the more ambitious (and “free”) ones. This way you will give your muscles an adequate load and reasonable rest.

If you’re wondering how to arrange these two days of training, bestefficient and I make training plans – neat with videos, explanations, and everything a child can understand.

Well, of course, you are not children, you are big and healthy men or confident and successful business women and you are not going to give yourself so quickly to some coach who studied for 12 years about training and nutrition and worked for another 16. You better look at that dude on Instagram – what he is doing, what about the poop with the 12 plates on the belly.

But since you’ve read all this far, I don’t think you’re lazy, or stupid, I’m giving you a discount for the curious under this line, and thank you for your interest so far!

4. За да бъдете здрави, гответе здравословно

Човек е, аквото яде!

For example, I’m currently an omelet with cheese and tomato, but I have to admit that on Sunday morning I’m a pure pancake (well, with oatmeal and no flour, but it’s edible).

Joking aside, the main pillar of strong immunity, good health, and feeling good in your body, not like a sack of potatoes, is precisely well-balanced and healthy cooking. And if you’re hoping that the patisserie across the street makes the finest patties and that the salad at the restaurant doesn’t have any of the unnecessary “enhancers” to make you want to eat another one and wash it down with two glasses of wine, just forget it.

There are specialized restaurants, and there are businesses that offer a similar service, but if you manage to gather strength, time, skills, nerves, and a box of emotions, I’m sure that you can easily cook something tolerable for cooking 4-5 times a week. Fact – nothing special will happen to you.

Maybe your bad cholesterol and blood sugar will drop a little, although we all owe a lot to them and take care of them, the bill may also drop, but that’s the most important thing. Let’s not forget that bad cholesterol is the main prerequisite for heart attack and stroke. Those with a fatal outcome caused by high cholesterol are just 7.8% of all deaths or 4.4 million people per year! So when I say improve and boost your health through healthy cooking, I mean save your life and I couldn’t be more direct.

5. Социален живот

Вече усещам колективното завъртане на очите, отхвърляйки идеята да доживея до дълбока старост като още една пресилена концепция. Влезте в серията Netflix, ‘Living to 100: The Secret of the Blue Zones’ where the creators embark on a global journey to unveil the mysteries of longevity. Surprisingly, a third of the revealed secrets are deeply rooted in social connections – be it a commitment to spiritual teachings or religion, an unwavering dedication to family life, and an active engagement in social circles as part of one’s lifestyle habits.

В тези необикновени места, където хората рутинно празнуват своите 100 годишнини, основната тема е ясна: a life well-lived involves more than just the passage of time. It’s not just to get fit for advanced. It’s about adding life to our years, not merely counting the years we’ve lived. Последните тенденции в психичното здраве отразяват това мнение, подчертавайки важността на дълголетието не само по отношение на продължителността, но и в качеството на тези години.

Представете си това – навигирате в пътуването на живота, заобиколени от хора с подобно мислене, споделяте забавни моменти с приятели, създавате дълбоки връзки с партньор, изучавате хобита, които носят радост и се наслаждавате на простите удоволствия. Изследванията показват, че стабилният социален живот, силните взаимоотношения и подкрепата от общността допринасят значително за психическото благополучие и, следователно, за физическото здраве.

Така че, преди да се присмивате на идеята столетниците да живеят най-добрия си живот, помислете за това – ключът към по-дълъг, по-здравословен живот може просто да е в насърчаването на смислени връзки, възприемането на чувство за цел и цененето на другарството с приятели, семейство или съмишленици и ентусиасти.

В края на краищата, защо да се изправяте сам срещу бурите на живота, когато можете да танцувате под дъжда с другари, които правят пътуването да си заслужава?

6. The hobby – escape to stay healthy and have a peace of mind

Embarking on the journey to get fit for advanced involves more than just physical exercise; it extends to cultivating habits that nourish the mind and soul. One crucial aspect is the incorporation of a hobby, serving as a refuge from daily demands. As the saying goes, ‘My hobby is my job, so I have a Jobby!’— intertwining work and passion may not always be feasible, but having a personal sanctuary becomes increasingly invaluable with age.

Engaging in a hobby provides a respite from pressures, commitments, and to-do lists. It’s a conscious escape into a realm where time slows, and the only agenda is pursuing genuine joy. A well-chosen hobby is a therapeutic haven for the soul, whether delving into painting, losing oneself in literature, or exploring the outdoors.

Studies show that individuals with a favorite activity are happier and exhibit resilience against stress and mood swings. The pursuit of these endeavors demands a commitment of time and thoughtful planning—an integral part of ‘getting fit for advanced.’

The concept of dedicating time to a personal hobby might be misconstrued as selfishness. However, it’s crucial to recognize that this ‘selfishness’ is self-care—a necessary practice in aging gracefully. Nurturing passions and embracing activities that spark genuine excitement contribute significantly to overall well-being. It’s an investment that fosters a healthier mindset and a more resilient body—key components in the pursuit of getting fit for the advanced chapters of life.

In conclusion, as we strive to ‘get fit for advanced,’ let’s not overlook the transformative power of a well-chosen hobby. Beyond physical exercises, the mindful pursuit of personal interests becomes a cornerstone in building a foundation of mental and emotional wellness—an essential part of the roadmap toward a healthier and more fulfilling future.

7. Себепознанието и вашето здраве: пътят, за да сте във форма за напреднали

Delving into the realm of personal self-improvement and self-discovery, my approach often involves blending these abstract concepts with the dynamics of sports, an active lifestyle, and a disciplined habit system to achieve personal and collaborative fitness milestones. However, I’ve come to realize that I may have unintentionally placed some self-imposed limits on this journey.

Ever been told, “You’re floating in the clouds” or “Stop living in the past”? These familiar phrases serve as gentle nudges to be present in the moment. While we consider tomorrow and learn from yesterday’s experiences, being fully immersed in the now is equally crucial—whether you’re mid-exercise, catching a breath, or exploring insights like these lines. If you find resonance in what I’ve shared, drop me an email or take a moment to respond to a brief survey, sharing your preferences. Your time is precious, and as a token of appreciation, I’ll ensure you receive articles tailored to your interests first.

В стремежа да сте във форма за напреднали, намирането на моменти за саморефлексия е първостепенно. Всеки удобен случай е от значение и аз ви насърчавам да опитате. Насладете се на важността на всеки удар на сърцето, дъх и направете своеобразен пробив в пътуването ви към топ кондиция.

8. Балансът между работа и личен живот е ключът към по-добра кондиция

To enjoy good health, you try to separate work from your life. No matter how absorbed you are in your work duties, find a way to put that important boundary right there – not necessarily in time, not necessarily in space, but mostly in your mind that “hey, this is the coolest/crap job, but at the end of the day it’s just a job.” Your name is not director, waiter, florist, doctor, you have a name, a life, relatives, friends.

In the pursuit of overall well-being, the quest for good health necessitates a deliberate effort to delineate the realms of work and personal life. Amid the whirlwind of work obligations, establishing a mental boundary becomes paramount—acknowledging that, regardless of the job’s demands, it’s just one facet of a multifaceted existence. Вашата идентичност се простира отвъд професионалните титли; тя включва уникален живот, ценни взаимоотношения и кръг от приятели и семейство.

To reinforce this mindset, consider incorporating daily affirmations into your routine. Remind yourself that your worth transcends the tasks you perform, echoing the sentiment that, “I am more than my job; I am a culmination of experiences, passions, and connections.” This conscious affirmation can serve as a grounding mantra, fostering a healthier perspective on the role of work in your life.

Всъщност множество проучвания подчертават вредните ефекти от постоянния стрес, свързан с работата, както върху психическото, така и върху физическото здраве. Постигането на баланс между професионалните ангажименти и личния живот не само намалява стреса, но също така повишава производителността и удовлетворението от работата. Възприемането на философията, че пълноценният живот допринася за успеха в кариерата, може да доведе до подобрен фокус, креативност и цялостно представяне на работата.

In essence, cultivating a healthy work-life balance is not just a luxury but a necessity. It’s an investment in your mental and physical health, a commitment to sustained productivity, and a celebration of the rich tapestry that comprises your identity beyond the workplace.

Не забравяйте, вие сте повече от вашата професия - вие сте жизнен и динамичен човек с живот, на който се наслаждавате отвъд границите на длъжностната ви характеристика.

9. Сладка свобода: Силата да ограничите приема на сладко, за да сте във форма за напреднали

And for a dessert – no dessert! hah, I put this on the tail for two main reasons: it’s up to your ability to control your hunger for sweets and even if you do so it’s important to know that any overuse/reduction of sweets, and sugary flavored beverages could be a game changer!

Намаляването на приема на сладки изкушения и напитки е в състояние да освободи място за още едно хранене, с което можете да осигурите на тялото си необходимия протеин, за да сте във форма и да сте здрави много по-лесно.

Embarking on the journey towards optimal health involves a sweet twist—limiting sugary foods. The cheeky insistence on ‘no dessert for dessert’ is more than a playful suggestion; it underscores the pivotal role of self-control in curbing the allure of sweets. Beyond the playful quip, understanding the consequences of excessive sugar consumption is essential for the pursuit of a healthier lifestyle.

Consider this: your ability to control the craving for sweets is not just a test of willpower; it’s a conscious decision to prioritize your well-being. Acknowledging that moderation in sugar intake is a key player in the game of health empowers you to make mindful choices in your diet.

Scientifically, the impacts of excessive sugar on health are well-documented. From weight gain and increased risk of chronic diseases to the potential disruption of hormonal balance, the repercussions of unchecked sugar consumption can be far-reaching. By limiting sugary snacks and beverages, you not only safeguard your physical health but also create dietary space for nutrient-dense meals, enhancing your body’s ability to receive essential proteins for fitness and overall health.

Here’s a thought to savor: every choice to resist that tempting sugary treat is a step towards a healthier, more resilient you. It’s not just about denying yourself dessert; it’s about embracing a lifestyle that prioritizes long-term well-being over momentary indulgences. So, the next time you consider reaching for that sugary delight, remember—the sweetness of a health-conscious choice far surpasses the fleeting pleasure of a sugary indulgence.

Да обобщим: Бъдете във форма за напреднали и прегърнете живот пълен с енергия

As we conclude this exploration into the transformative journey of ‘getting fit for advanced,’ let’s reflect on the key principles that pave the path to a life of vitality. Regular training, a well-structured nutrition plan, strength training, mindful cooking, fostering social connections, cultivating hobbies, embracing self-reflection, achieving work-life balance, and limiting sugary indulgences – these are the cornerstones that will empower you to excel in your fitness pursuits and radiate health and well-being throughout the advanced stages of your life.

Remember, this journey is not just about physical prowess; it’s about holistic wellness. It’s about nourishing your body, mind, and soul, embracing a life brimming with joy, passion, and fulfillment. So, embark on this transformative odyssey with unwavering determination, and prepare to witness the extraordinary transformation that awaits you.

Прегърнете фитнес трансформацията и се запишете за Моят бюлетин

If you’re ready to embark on your journey to advanced fitness excellence, I invite you to join my newsletter, where you’ll receive exclusive tips, strategies, and insights tailored to your specific needs and aspirations. Together, we’ll navigate the path to fitness mastery, unlocking your true potential and empowering you to live a life of vibrant health and boundless vitality.

И помнете, първата стъпка, за да сте във форма за напреднали е да направите нещо още днес.

Започнете да готвите здравословни ястия, включете силови тренировки във вашия график и приоритизирайте почивката и възстановяването.

With dedication and a commitment to self-improvement, you’ll achieve remarkable results and discover the remarkable potential that lies within you.

Прегърнете пътуването, празнувайте победите и никога не се отказвайте от вашите фитнес стремежи.

Together, we’ll transform your fitness journey into a symphony of health, happiness, and enduring vitality.

Както винаги, с най-доброто,
Coach Stef