The Path to the Best Version of Yourself: Nutrition, Sports, and Healthy Habits

The article you’re about to read will be enjoyable because it’s based on your questions. Every time I share my training and physical state, I get a lot of messages: How did you achieve this? What do you do?

Let me break your myth right away! I wasn’t lucky enough to be born with this body. I wasn’t always in good shape, and it didn’t come easy. Many people say it’s my “genetics,” but the truth is, I’ve worked on myself.

I played football for almost 15 years, and now I have joint problems that limit my exercises. I can’t run much because everything starts to hurt afterward. If you knew how much I miss playing football and how I can’t allow myself to play as often as I’d like. But you have to make choices.

And also… In the senior years of school, I was short and overweight. My sister used to call me fat, and during training, teammates would joke, asking what size my chest was. That’s when I decided — enough! I wasn’t happy with how people treated me.

The first thing I did was rethink my nutrition.

I removed everything unnecessary from my diet: ketchup, mayonnaise, bread, and especially forgot what fast food is. This helped me lose weight significantly — even a little more than I needed to. After that, I began to grow and grew 20 centimeters in a year.

I don’t drink soda. Not even Coca-Cola Zero.

If you ask me, what’s the main secret, I’ll say: it’s really important to build everything on three factors:

• Nutrition
• Sports
• Sleep

If you set these three points right, everything will work out.

Don’t eat too much floury foods and don’t drink unhealthy drinks.

I have a sweet tooth, and I let myself have a little bit of sweets every day. I wouldn’t say my diet is perfect, but it’s varied and delicious.

Why don’t I like restaurants? Because they always dress everything with sauces and the bread basket always tempts me to take a piece.

I have my own program because there are limitations. I can’t do many ab exercises and can’t perform certain types of squats.

You need to figure out exactly what you want and create your own training plan.
An important point I’ve noticed: do a little more than you can. If after a workout you’re not tired, it means there’s no point in going next time.

I used to go to the gym 3 times a week. Now I go every other day.

Also, I walk a lot. If I don’t have a workout, I go for a walk in the morning for about an hour. On Sundays, I have a special workout — I decide what needs to be focused on.

Without sleep, nothing will work out.

Your body needs rest, and it gets energy and strength during sleep.

I try to go to bed at 10:30 PM, before bed I read a book and think about something good. I always thank myself for the day.

I sleep 7-8 hours, and on Sunday, I don’t set an alarm and sleep as much as my body wants.

It’s very important to get to know your body.

Sometimes I’m lazy and don’t want to go to the gym, but I make myself, and I never regret it. But when I’m sick and can’t train, I miss the habits I’ve formed.

If you want to change, don’t wait for Monday. Start today!

Experiment, be patient, and everything will work out.