Protein Bio-availability

Bio-availability: this represents the percentage or scale rating of just how much our bodies can make use of certain protein sources. You need to know that our bodies and digestive systems absorb some protein's better than others and also certain sources will provide a higher amino acid profile.

These are the protein source's we should be including in our diets. Here is a quick chart to give you an idea of the bio-availability index rating of some protein sources:

Protein Source	Bio-Availability Index
Whey Protein Isolate Blends	100-159
Whey Concentrate	104
Whole Egg	100
Cow's Milk	91
Egg White	88
Fish	83
Beef	80
Chicken	79
Casein	77
Rice	74
Soy	59
Wheat	54
Beans	49
Peanuts	43

By: Joey Vaillancourt

Workout of the Day

Tricep Pushdowns             1 x 25, 1 x 20, 1 x 15, 1 x 10
Lying Tricep Extensions    4 x 20
Kickbacks                         4 x 20
Long bar Curls                  1 x 50, 1 x 40, 1 x 30, 1 x 20, 1 x 10
Concentration Curls          5 x 20

Shapely Shoulders

* Side Lateral Raises       1 x 25, 1 x 20, 1 x 15, 1 x 10
* Upright Rows               4 x 20
* Front Laterals               1 x 25, 1 x 20, 1 x 15, 1 x 10
* Shrugs                          4 x 20

Beautiful Biceps

* Barbell Curls                 1 x 25, 1 x 20, 1 x 15, 1 x 10
* Hammer Curls               4 x 20
* Inclined Curls                3 x Failure
* Concentration Curls      3 x 15

Broad Back

* ~ Inclined Rows / Reverse Flies         1 x 25, 1 x 20, 1 x 15, 1 x 10
* ~ Lat Pulls / Reverse Grip Lat Pulls    1 x 25, 1 x 20, 1 x 15, 1 x 10 
* Seated Rows                                      3 x 20
* Lat Push Downs                                 1 x Failure

~ Super Sets

Shannon Morgan Johnson

 

I have been at Rage now for just over a year...I remember when I first met Kenny and I asked him if he would kick my butt and be like Julian off of the biggest loser...I have to say he is much better. He cares, he motivates, he encourages, he trains with his heart and you feel it every class. He sees your potential before you do and he helps you to achieve it!
I have seen not only my body change but my mind and soul also. I look better and I feel better. I have learned to embrace pain...and love it! I love this new heathy addiction.
Thank you Kenny, you are amazing!

Shannon Johnson:)

Chiseled Chest

* ~ Inclined Press / Inclined Chest Flies  1 x 25, 1 x 15, 1 x 12, 1 x 8
* ~ Bench Press / Chest Flies                  1 x 25, 1 x 15, 1 x 12, 1 x 8
* Dips                                                     4 x 25
* Push Ups                                              3 x Failure

~ Super Set

Be PROUD of how hard you work - Think about motivating others and you will end up motivating YOURSELF!

Part of the whole mystique of being inspired by someone is knowing that the person is proud of what he or she has done.

1. Be Proud Of What You Have Done

Regardless of what the feat is, be proud of what you have accomplished because it took a certain mindset, determination, and passion to reach your goals. Most of those people that have been or need to be inspired are more than likely feeling down on themselves and are looking for something to make themselves feel a sense of pride again.

Seeing someone coming out of a gym with that confident look is something to be admired. You are focused on your goals and going to the gym every day and not cheating on the diet shows that you are organized, dedicated, and successful.

All of those qualities are what people look for themselves and seeing it helps them realize that it is reachable for them too.



2. Be Humble
Although you should be proud of what you have done on your journey, most people don't like those guys that brag about everything they have done day in and day out. Everyone has an ego but being a braggart not only fails to inspire people but it actually will turn most people off of what you are doing.

I am sure you have heard the stigma about how those muscled up guys in the gym are so narcissistic and do nothing but admire themselves in the mirror and have stuck up attitudes. That is not the image that inspires people.

Being the first one to talk about yourself, making claims about yourself, and feeling the need to tell everyone of your accomplishments doesn't show confidence. It seems like a cry for attention and praise.

Now if someone asks you about what you are doing, then obviously they want to know more about you and this is the time to talk about your accomplishments and accolades. Talking about yourself is okay as long as it is the proper forum and you know your listener could be inspired by what you have done.


3. Be Approachable
Chances are someone is going to work up the courage to finally approach you and ask if you can share any wisdom that can teach them to do what you have done. Taking the time to talk to people, especially younger people, goes a long way in showing others that they not only can do what you have done, but they should do it.

I don't care if you are a bodybuilder, pro athlete, successful CEO, or the employee of the month at the office. Being a nice person goes a long way in proving to others that they need to do what you are doing. Nothing beats being positive.

Now if you are in the middle of training when someone approaches and you really want to stay on the task at hand, there is a positive way to handle this. You can tell the person that you really need to concentrate on the training session and if he or she wouldn't mind waiting a little bit, you will be happy to talk afterward.

If you need to get out of the gym in a hurry, pass on an email address and say to contact you that way and you will be happy to help. Most people will understand you saying no as long as you show that you are interested in helping somehow.

I feel the greatest honor I have ever received is when people have said that I have inspired them to start training, eating, and living as a bodybuilder or fitness athlete. I feel a little stronger during the next workout.

 

Knowing you have that same power and potential should give you that same energy the next time you are in the gym and you may inspire someone along the way.

~ Taken from BodyBuilding.com

Are you getting enough protein?

Article Summary:



You need to eat proteins that contain the 9 essential amino acids.


Calculate exactly how much protein you need to be sure you are getting enough.


Protein in powder form is convenient and a healthy alternative to cooked meat or beans.

Why can't I seem to lose this last little bit of fat on my midsection. Why can't I grow any muscle no matter how hard I work? Why am I so sore and tired for days after my workouts? I lose weight but I don't see any more definition.
If you have uttered to yourself any or all of these statements, then read up! These are all statements/questions that I hear from people in the gym and people that I encounter all of the time while moving through the world.

I will explain why various protein sources may be the key ingredient to your leaner more defined physique. Man cannot live by fruit, toast, oatmeal and pasta alone.

Protein In Your Body
Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein.

The amino acids into which proteins are broken down into maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.

These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinders the bodies metabolic processes.

Waste is escorted by BCAA's (Branch Chain Amino Acids found in protein) during immune function, and is later destroyed by antibodies created in the body. Human beings must consume 9 essential amino acids in order to survive. They must be consumed in your diet as they cannot be produced in the body. The remaining 13 are produced in the human body.

Amino Acids Work To Repair Muscle Tissues And Structures That Are Damaged During Life And Exercise.

Protein In Food
You must eat the right protein sources to gain the proper nutrition. Complete proteins contain all 9 of the essential amino acids. They can be found in "foods that had a face"... as well as food products made from animals.

Incomplete proteins come from "plant products" beans, rice etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types?


The World Health Organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% and 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10.

The result is a rough estimate of how much protein you should consume. For more accuracy you will have to look at factors like your age, height, activity level, and your build. A great calculator was created by the University of Maryland Medical Center to calculate personal protein levels based on these factors.


What Types Of Protein?

If you do not already do so, READ FOOD LABELS, then buy your food uncooked, cook it healthfully. If you do not take anything else from this article, that last sentence is paramount.

If your schedule is hectic and you are just too busy and do not have time to eat high protein foods then protein bars and protein powders can be substituted.

Watch out! A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over3.5g). etc.

If you can't pronounce it, it is not the best thing for you to be eating. The top 3 protein sources in powder form that we all know, hear about, and use are Whey Protein powder, Soy Protein Powder and Casein Protein powder.


Protein Powders:

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need.

Whey Protein Powder:
Made from cows milk, separated from (casein protein) also in milk, fat and sugar (lactose) mostly removed, purity ranks from 70% to 95%, 95% purity is called whey protein isolate. It's the #1 most popular protein because of its quick stimulation of protein synthesis (process that leads to muscle growth and strength gains). New research suggests it aids blood supply to the muscle. Use 30 mins before and within 30 mins after your workouts.
Soy Protein Powder:
Many benefits similar to whey, some studies may suggest it helps protect from certain cancers and heart disease. The powder starts with de-fatted soybeans, usually sold from 70% to 90% purity. Soy protein isolate is the fastest to be absorbed (almost as fast as whey) because the carbs are extracted.
Soy has superior muscle recovery processes and better antioxidant protection according to the International Journal of Sports Nutrition and Exercise Nutrition. There may be increased NO production (Nitrous oxide) and a possible increase in blood flow to muscles.
Mix 10g soy with 10 grams whey, use post workout or use a 10-20g dosage as a meal replacement.
Soy Protein Isolates are low in fat and sugars, cholesterol-free, and loaded with protein. As one of the few complete vegetable sources, soy proteins are suitable for vegetarians and contain all of the...

Casein Protein Powder:
80% of protein in milk, sold in 90% purity called micellar casein. It doesn't usually mix well but digests slowly and is good to take between meals and before bed.
Mix 10g casein with 10g of soy and whey for a post workout. Take 20 grams before bed to aid your body's recovery and rejuvenation period during sleep.
If you are allergic to milk or soy and can't use these powders, try powdered egg whites, brown rice or hemp protein powders.


Artical by:
Andre' Farnell CSCS, HFS (Dre The Trainer)

Website: http://www.betterbodyexpert.com/

Rage Training

I'm looking for people that want to get serious results. As the owner of RAGE Fitness, my goal is to help people get the most out of their training. I train people for bodybuilding, sports training, conditioning, figure, fat loss, weight management,etc... For more information, call Kenny @ 801-358-2089 or email rage.fit@gmail.com.

Kenny - Posing Video

This is me in January 2010. I was seriously considering another bodybuilding competition and was well on my way. I was weighing 240 lbs and my body fat was around 20%. I was on track and feeling good about my measurements and symmetry. I like to add fat pounds in preparation to leaning up to avoid muscle depletion, that's the reason the shirt didn't come off. I wasn't feeling THAT good. My plan was to do monthly videos to track my progress and allow others to see my progress. Needless to say, things didn't work out the way I had planned.
     If you watch the video closely, you can see that I am already leaning to one side more than the other. I was in a car accident years before and have recurring problems with my back, when i'm not careful. I was lifting heavier weight than usual in preparation for the contest and probably not being as careful as I should have been. About a week or two after this video was shot, I was crawling around my house because I couldn't walk.
     On one particular night, I was leaning on my wife's shoulders as she led me to the bathroom. When she let me go at the door I collapsed onto the floor and there I laid for about three hours. She wasn't able to pick me up and had a church meeting to get to and I was in too much pain to let her help me anyways. My son (Bear Bear) kept coming in my room and checking on me as I laid on the floor. He even brought me a cup to pee in and emptied it when I was finished. (That's love) He brought me my dinner plate and sat with me as I ate it, laying on the floor. I finally made it to my bed by pulling on the bed sheets as my son lifted my legs. The next morning I was rushed to the hospital because I was stuck in my bed, face down and helpless.
     Since than, I have dropped down to about 225 lbs. I always feel comfortable at this weight. I'll do another, updated video pretty soon, this time, with the shirt off. Form and technique is everything when it comes to exercising. Be careful

Always, Kenny