Tired of eating just plain tuna with chopped onions? Or you're just looking for a healthy, tasty and easy to prepare salad with that can last can of tuna left over.Well either way try this one out!
15 ml. virgin (salad) olive oil
A handfull of olives
Cut the washed lettuce leaves into long strips with a width of 1 - 2 fingers. Take a large salad bowl, place lettuce and pour the drained corn on it. Strain fish fillets, then place them on the corn in the center of the bowl. Around the tuna place the finely chopped tomato. Pour some lemon juice.
This meal is high in protein from one source, the carbohydrate content is moderate and the fat is low.
The GI of the carbohydrates is low.
Suitable for consumption throughout the whole day except for dinner if you're on a low carb diet. If you choose to add olive oil, there will be an increase of fat content by about 15g and an increase in calories -135 cals.
The dish has a low calorie value for its large size and weight.
Which makes it suitable for people that are trying to lose weight.
The Dumbbell Arnold Press is a multi-joint otherwise known as compound movement with a focus on the shoulder muscles.
This exercise is suitable for intermediate and advanced athletes because of it's kinesiological complex rotation of the shoulder during the its execution. For best results it is to be executed slowly with strict form.
Contraindications
If you have a shoulder, rotator cuffs, scapula, elbow or neckinjury consult the use of the Arnold press with kinesiologist, physiotherapist or a coach experienced with such type of exercises.
In the event of a sharp pain, cramping or a stretch deep in the shoulder muscle, terminate the movement.
Do not perform the Arnold press with heavy weight before you're confident in the mobility of your shoulders.
Muscles Involved
Target
Deltoid, Anterior
Synergists
Deltoid, Lateral
Supraspinatus
Triceps Brachii
Trapezius, Middle
Trapezius, Lower
Serratus Anterior, Inferior Digitations
Dynamic Stabilizers
Triceps, Long Head
Stabilizers
Trapezius, Upper
Levator Scapulae
Options
Variations according to the position of the body
Seated - Performed on an incline bench with a 70-80 degrees angle and a 10-15 degrees angle on the seat if possible. Feet are firmly anchored in the ground or on logs. Suitable option for intermediate and advanced.
Standing - the body is standing straight , core is tight. The technique allows for cheating by using your legs and glutes. The benefits for intermediate lifters here aren't that many. This variation is suitable for advanced exercisers with good core strength.
Although the goal of the Arnold press is not to lift heavy weight, but to work with moderately heavy weight stricter execution predisposes for sarcoplasmic increase in mass and strength endurance training. The power lift for the shoulders is namely the Military press, it is best to save the really heavy weight for that movement.
Method of execution of the seated Arnold Press
Preparation
Move the bench in front of a mirror.
Adjust the slope of the bench.
Make sure you can arch your back slightly when you have positioned your feet on the ground, if you are unable to do so put a disc under your feet.
Warm-up with a light weight.
Use your knees to help clean the dumbbells up to the starting position.
Performance
Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
Before you lower the arms to the starting position on the way back, pull the shoulder blades down and inward towards your spine.
Comments and recommendations
The proper execution here is much more important than the weight. If you feel that your technique breaks down, do not hesitate to replace dumbbells with a smaller number.
Attempts to failure here must be done strictly with a spotter who can hold the dumbbells / elbows / wrists. Otherwise, the risk of injury is great.
Terminate the movement if you lose control/stabilization in your core while moving the weight upwards in the standing variation of the Dumbbell Arnold Press.
Relevancy
Fitness and Bodybuilding
You can include this exercise as a first or a second main movement into your routine for mass and as a first exercise in routines for condition.
Administration in power and strength-conditioning workouts
The movement is too isolated to be incorporated as a main movement into powerlifting routines.
Consider alternatives like the Kettlebell One Arm Military press, Barbell Military Press etc.
Fitness and Bodybuilding
A good choice for mass and strength endurance, suitable as a second movement in a routine for bulking and as a first movement in routines aiming to cut down.
Cross Fit
This is not recommended for crossfit athlethes namely because of its isolation character.
Calisthenics
This movement can be performed with certain types of bands, or Indian push ups can be performed as the movement is relatively close to the Arnold Press.
The routine was created by Professor Bradley J. Steiner, a recognized expert in the past in strength training and martial arts. Professor Steiner has dozens of publications in peer-reviewed journals from the 60s of the last century to the present day, as well as several books related to strength training, bodybuilding, martial arts and powerlifting.
Most natural bodybuilders from the past such as Reg Park, John Grimek, Steve Stanko and others trained with similar routines.
The program is composed of heavy basic exercises such as:
The Squat - Regular, parallel, breathing style, or front style
The Press - Seated or standing, barbell or heavy dumbbells
Rowing - Bent over, barbell or dumbbells, one or two arm
Power cleans and High pulls
Bench pressing - barbell or heavy dumbbells, Incline or flat bench style
Stiff-legged dead lifting and heavy barbell good mornings
The workout routine:
This is a sample program by Bradley J. Steiner:
Warm up: Swing - 1 x 20
Warm-up - 1 x 20
Squat - 5 x 5
Bench press - 5 x 5
Stiff-leg dead lift - 5 x 5
Bent-over rowing - 5 x 5
Press behind neck - 5 x 5
Leg raises 1 x 25
Features
You must warm up,pick an exercise that will warm up your whole body like the snatch, Russian Kettlebell Swings etc. The system of basic exercises is "5 x 5". In this case this means that you have two sets of warm-up and then three sets of your actual working weight.
The first two sets should be with lighter weight, the first is to warm-up and the second is to "adapt".
Your goal is to run 3 consecutive sets with the same weight that allows you 5 reps with strict form.
Core exercises are required at the end of each workout, exercises like leg raises, crunches etc.
Recommendations
This is just an example of the routine you can choose different variations of the basic exercises depending on your goals. The main goal is to keep the numbers and the sequence of exercises.
This program is executed three times per week or every other day. The key to building muscle gains is concentrating on basic compound exercises.
This is the continuation of the first article about Bruce Randall and his amazing transformation. If you missed the previous article, we recommend you begin with it.
On 2 August 1955 the scale showed that Bruce weighted 182 kg. Then he took a hard decision, a decision to get rid of the excess fat. According to authorities in weightlifting and physical education, he would have never been able to lose the excess weight and participate in any bodybuilding competitions. But the word "never" motivated Bruce to begin to sculpt his body like a sculptor, a sculptor having only dumbbells and barbells as tools.
The Beginning
Randall realized the need to radically change his eating and exercise habits . After pondering on the subject for a while, he decided to do the opposite of everything that helped him to increase his weight. At first he began reducing the amount of food he took. Then he gradually eliminated carbohydrate and fat heavy foods from his diet, and accordingly increased the intake of protein, fruits and vegetables.
He also increased his training sets and repetitions - instead of 3 sets of 3-5 reps, he did 4-5 sets of 12-15, depending on the muscle group. His training included 20 exercises and takes about 6-7 hours a day. Bruce was consumed by the idea and was focused only on that specific idea.
Cardio
Randall included running as a cardio along with his heavy weight training.In the first few weeks he just walked, while trying to increase the distance and pace every next workout.
After some time, Bruce began to run with a slow pace and when he got tired he would switch back to walking, but he did not stop. So gradually over time and by removing excess weight Randall began to run from 5 to 8 km almost every day. He found that jogging did not influence his weight training in a bad way, on the contrary, it increased his stamina.
Diet
This was a typical day of eating for Bruce:
Breakfast - 2 eggs, lightly cooked, normal size;half a liter of skimmed milk, a glass of fresh orange juice and an apple.
Lunch - salad, dried fruits and nuts.
Dinner - a big steak, two vegetables, a liter of skimmed milk and gelatin.
Bruce mixed dry milk with the skimmed milk to increase its protein content. From time to time, Randall drank coffee since he discovered that coffee reduces appetite.
Training
Bruce Randall often changed his workout routine, here's an example of what it often consisted of:
Crunches, lying/hanging leg raises- 20 to 50 reps;
Incline dumbbell press, shoulder press with dumbbells - sets of 10-15;
More crunches and leg raises - sets of 20-50;
At the end of each workout he included additional exercises, depending on what muscle groups he wanted to focus on.
Randall spent an enormous amount of time in the gym during his transformation.
Once trained 27 hours in a period of two days and 81 hours in one week. Bruce gave himself a few days off and then reverted back to heavy training. Once he trained 27 consecutive days without a break.
Imagine yourself training for 6 hours every day for 27 days, while being in a caloric deficit, most of us won't last a week.
Goals
Before the start of the new 1956 Randall set a goal for himself, he had to do 5000 sit ups every day for 15 days. His task was quite hard, but he managed to execute it with 75,000 sit-ups in 15 days. According to Bruce that helped him to drastically reduce his waist size and it also made him believe in himself much more.
Challenges
Randall often we set personal goals in order to not lose his determiation. He gave him self a certain period of time to achieve something, such as a loss of 5 kg or a reduction of several inches from his waist, etc.With Bruce taught himself this method of setting objectives when his focus was on increasing his weight and strenght. Back then set goals such as increasing his dead lift or bench press strength in a certain period of time. Randall loved to challenge himself.
The Result
In the end, after all the challenges on 20 March 1956 the scale showed a personal weight of 83kg.In 32 weeks Bruce Randall had lost 98 kg. According to some that weight loss was very "violent" and made Randall lose a big chunk of his strength, but that did not bother Bruce. Just a few years later, he won the prestigious "Mr. Universe" - in 1959, with a personal weight of 97kg.
Bruce Randall shared that two specific rules have always helped him in achieving his goals, and those rules were:
Ask and get answers. God helps those who help themselves.
