Can You Stay Fit Year-Round?
This article was written by Anders Olsson.
Is it possible to stay fit the whole year without any big sacrifices? Believe it or not, the answer is yes. I’ve managed to stay fit for the past 20 years, year in and year out. For me, fit is possessing a body fat percentage around 7-8.5%, feeling healthy, and allowing me to train hard. Some of you may not require single-digit body fat levels, but if I can achieve this in my 50s, think what you can do!
My Program
I’ve followed this split routine for the past three years with wonderful results:
- Monday
- Morning: Chest; 12 sets x 4-8 reps
- Evening: Off
- Tuesday
- Morning: Shoulders; 10 sets x 4-10 reps
- Evening: Off
- Wednesday
- Morning: Outdoor bicycling; 50-90 minutes at 70-85% of max heart rate (for me, about 140 average)
- Evening: Off
- Thursday
- Morning: Legs; 12 sets x 6-10 reps
- Evening: Off
- Friday
- Morning: Biceps; 10 sets x 6-10 reps + Triceps; 10 sets x 6-10 reps
- Evening: Off
- Saturday
- Morning: Outdoor bicycling 90-120 minutes at 70-85% of max heart rate
- Evening: Back; 12 sets x 6-10 reps
- Sunday
- Morning: Outdoor bicycling 90-120 minutes at 70-85% of max heart rate
- Evening: Off
Deviations In My Routine
If I feel tired sometimes when I’m cycling I’ll slow things down a bit and go at 60% of my max heart rate, which is very easy to sustain. If, on the other hand, I feel real strong that particular week, I add one more cardio session.
I don’t think you have do so long cardio sessions like I do,but biking is like therapy for me. I do not enjoy doing cardio inside— I find that very boring, and you’ll never stick to something for long that you find boring! Living in Sweden really helps, as the scenery is beautiful. Therefore, even 2 hours on the road goes very fast. I even bicycle in the cold winter.
Year-round Nutrition
I eat around 2500-2800 calories/day. On Saturdays I may splurge and eat a little bit more. I eat often, but smaller portions. My current diet is just like Tom Venuto’s Burn The Fat recommendations: about 40% protein, 40% carbohydrates and 20% good fat.
Protein sources include chicken, turkey, eggs, salmon, mackerel and protein supplements. Carbohydrates are always unrefined and come from brown rice, potatoes, oatmeal, fruits and a lot of vegetables. Fats come naturally from fish oil, mackerel, salmon and and some egg yolks.
See…that’s easy, isn’t it? It just takes a decision to make this a lifestyle. Once that happens, you can stay fit for as long as you live. I plan to be this fit or even more-so when I’m 80!
Anders Olsson’s physique is the result of decades of consistency. His near-ageless body and diverse approach to fitness is a testimony to the fountain of youth that is weight training! Anders began with weight training in combination with cardio at 28, and trains almost every day, claiming “he cannot live without it!” He lives in Sweden and trains with his 18-year-old son.
You can reach Anders by email at lucas.olsson@bredband.net.
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