Who is Marija Naceva?
Personal trainer and bikini contestant from Macedonia, Marija Naceva. She has won several events, including the 2015 Balkan Championships and the 2015 Macedonian Cup.
Marija competed in the 2014 Amateur Olympia Europe, which was held in Prague, and finished in fourth place.
Short Career of Marija Naceva
Her life focuses on training and dieting constantly because Marija Naceva competes; this leaves her with little “space” for other hobbies, which can be difficult at times.
Marija does, however, take pleasure in her competitive lifestyle, as evidenced by her great performance on stage.
Since she first started exercising, Marija Naceva has developed into one of the leading figures in the Macedonian fitness scene, representing her nation across Europe and beyond.
“Earned. Not given.”
Body Measurements of Marija Naceva
| Full Name: | Marija Naceva |
| DATE OF BIRTH: | 1984 |
| ERA: | 2010 |
| PROFESSION: | Personal Trainer, Bikini Competitor |
| NATIONALITY: | Macedonian |
| WEIGHT: | 115-125 pounds (52.2-56.7kg) |
| HEIGHT: | 5’4″ (162.5cm) |
“Show your qualities and use every chance in your life to be a better person than yesterday. Love your work and focus on things that make you happy.”
Accomplishments
Competitions
- 2014 Amateur Olympia Europe, Prague, 4th place
- Macedonian Cup, Bodyfitness 163cm Category, 1st place
- Balkan Championships, 1st place, Overall Winner
“If you always think, and never do, you will never accomplish.”
Training
Warming Up with Cardio
Marija uses cardio to warm up quickly while burning fat. In this way, she can start her “working sets” right away without having to warm up with dumbbells or lesser weights.
For instance, Marija will use the treadmill and perform a few quick HIIT workouts to warm up her body’s joints if she is training her legs.
Stretching
Marija stretches before an exercise as opposed to after, unlike most athletes.
Because it encourages blood flow and nutrient absorption into the muscle, she prefers to do it this way. Her muscles are therefore prepared to “go to work” when she starts her training.
She did note that stretching too much in the beginning, before the muscles have warmed up, can lead to major harm. Instead, she suggests starting with tiny stretches and motions and building up as your body adjusts.
Back Exercise
- Stiff Legged Deadlifts, 3 sets of 12 reps
- Bent-over Dumbbell Rows, 3 sets of 8-12 reps
- Pull-ups, 3 sets of 8-12 reps
- Lat-Pulldowns (Wide Grip), 3 sets of 8-12 reps
- Upright Rows, 3 sets of 10 reps
- Cable Face Pulls, 3 sets of 8-12 reps
Abs Exercise
Marija is proud of the development of her abdominal muscles in addition to her legs and glutes. She prefers to work out her abs with lighter weight and more repetitions while concentrating on the contraction and “squeeze.”
The abs exercise she uses in her plan, which she performs twice a week, is shown below.
- Lying Leg Raises, 3×20
- Sit-Ups, 3×20
- Knee-ins, 3×20
- Twisted Crunches, 3×20
Nutrition
Simple and Healthy
Marija Naceva has a lot of daily obligations, therefore she makes an effort to maintain a straightforward and healthy diet to save time.
She emphasizes the need of getting enough protein, aiming for daily consumption of 100 to 130 grams. When she is in the in-season, this amount rises to 160 grams.
She will eat meats like chicken and beef as her primary sources of protein, but she also includes other sources like cottage cheese, eggs, beans, and fish.
She eats fruits, vegetables, brown rice, and sweet potatoes for carbs. Last but not least, olive oil and nuts make out her daily dose of fat.
“Be that leader if you can’t find one who inspires you!”
Influences and Idols
Marija’s determination and hard work both inside and outside of the gym were what allowed her to persevere through the months of training sessions and dieting to prevail in high-level tournaments.
Encouragement from her loved ones, friends, and admirers assisted her in her fitness journey. But in the end, Marija Naceva was the one who made the most crucial choices.
Due to her inspiration and commitment, she persisted when she felt like giving up and achieved her goals.