Health & Fitness Blog | 1st Phorm – Tagged "workouts"

COMBINING CARDIO WITH WEIGHTS: A FULL BREAKDOWN

Aug 27, 2021 4 Min Read

I have a few questions for you to consider before we dive into this article. First, how many people do you know who do both resistance training and cardio style...

Post Workout Nutrition: Real Results, Real Fast!

POST WORKOUT NUTRITION: YOUR GUIDE TO RECOVERY & RESULTS

Feb 08, 2021 8 Min Read

You just finished a beast of a workout. Your muscles are taxed. Your energy stores are low. What comes next is more than just resting. It's how you fuel your...

ATHLETE SPONSORSHIP - WHAT YOU NEED TO KNOW

Feb 06, 2021 11 Min Read

With the worldwide global revenue from athlete sponsorship reaching about $40.2 billion, it is every athlete’s dream to be sponsored. Of course, who doesn’t want to make more money while...

IS IT TRUE YOU BURN MORE FAT WHEN YOU DO CARDIO SLOW?

Jan 10, 2021 4 Min Read

To some extent YES, this is true. This thought process has been used by bodybuilders for years as I remember people doing cardio at low intensities for 60, 70, even...

FASTED CARDIO – SECRET FAT LOSS WEAPON OR PSEUDO-SCIENCE?

Jan 06, 2021 2 Min Read

To Fast or Not to Fast? Like old lore etched in stone, many gym-goers looking to drop a few extra pounds adopt the routine of not eating breakfast before running...

Should I Take Phormula-1 & Ignition After Cardio?

SHOULD I TAKE 1ST PHORM'S PHORMULA-1 & IGNITION AFTER CARDIO?

Jan 05, 2021 7 Min Read

Cardio is typically a tool most people use to get leaner and lose weight. With that, though, we have to differentiate "losing weight" from "losing fat". Our goal should be...

SHOULD YOU DRINK PROTEIN SHAKES EVERY DAY?

Jul 28, 2020 5 Min Read

The day to day routine doesn’t change much. Wake up, work, train, eat, do it again. Whether you’re a guy or girl reading this, you resistance train to gain strength,...

THE ROLE OF ADDING CARBOHYDRATE TO PROTEIN WHEN EXERCISING

Jul 19, 2020 4 Min Read

Changing your body takes hard work. Hard work with the weights, on the road or logging cardio time are all popular ways in which your efforts can translate into the...

HOW TO GET RID OF LOWER BELLY FAT

Feb 18, 2020 10 Min Read

If you're like me, you're starting to think of warmer weather, pools opening, vacations, social events and people seeing you with your shirt off... Growing up overweight, and struggling with...

BEST WAYS TO LOSE WEIGHT FOR MEN

Jan 01, 2020 12 Min Read

Losing weight is hard... it's a process... and will take time. But there are actions you can take, tools you can use, and strategies you can implement to help you...

GETTING RID OF LOVE HANDLES: A HOW-TO GUIDE

Mar 17, 2019 7 Min Read

We call them “love handles,” but everybody hates theirs. So how do you get rid of them? If you’re looking to get rid of your love handles, there’s a […]

WHAT IS HYPERTROPHY?

Nov 05, 2018 8 Min Read

If you’re working out to build muscle, you’ve probably heard the term hypertrophy. But what does it actually mean? Why is it so important for your results? Hypertrophy is...

SHOULD YOU DRINK A PROTEIN SHAKE BEFORE OR AFTER A WORKOUT?

Jul 20, 2018 6 Min Read

Everyone understands that protein is important for working out. But do you know when the best time to take protein is? Should you drink a protein shake before or after a...

SHOULD I TAKE CREATINE BEFORE OR AFTER A WORKOUT?

Jul 13, 2018 8 Min Read

If you’ve been training for any length of time, chances are you’ve heard people talk about creatine. Some swear by it. Others think it’s overrated. So, who’s right?! Well …...

ACCEPT RESPONSIBILITY!

Jan 19, 2017 3 Min Read

I’ve been heavily involved in a world related to exercise, fitness, health, nutrition, etc. for close to 15 years now. Easily one of the biggest beefs I have with people...

STIMULATE DON’T ANNIHILATE

Dec 26, 2016 2 Min Read

The scientific basis of resistance training and muscle growth (hypertrophy) is fairly straightforward and based on a few key principles: the overload principle, the progression principle and the specificity principle....

USING CARBS AND PROTEIN TO RUN FURTHER

Jun 27, 2013 2 Min Read

For athletes, carbs serve as gas in your fuel tank. But runners typically want to go farther without taking in excessive carbohydrates. This blog looks at the performance differences when...

UNSTABLE SURFACE AND FORCE PRODUCTION

Mar 20, 2013 3 Min Read

While most gyms have more than just bars, machines and dumbbells many trainers today are incorporating balance and stability alongside more traditional exercises. Dr. Chad Kerksic looks at the debate...

Feb 11, 2013 4 Min Read

We all know the saying 'Just Do It'... but there is more insight in these 3 words than most. Dr Chad Kerksick looks at breaking down a goal by starting...

Jan 08, 2013 3 Min Read

Tired of the same old workout, or frustrated with the 'New Years' crowd that packs all the equipment you like to use? Ever tried Kettlebells? This study, interpreted by Dr...

Nov 19, 2012 2 Min Read

While much research and time has been devoted to post-workout nutrition research, studies of intake before and during resistance training aren't as common. Dr. Chad Kerksick looks at the importance...

Nov 08, 2012 5 Min Read

Thanks to advancements in science, long gone are the days of choking down raw eggs in order to see muscle growth and results. But today when it comes to what...

MAKING CARDIO ENJOYABLE

Oct 25, 2012 4 Min Read

Cardio, enjoyable? May seem like a typo to many of you, but Dr Chad Kerksick discusses a recent study that has shown implementing a new style of cardio can actually...

Sep 24, 2012 4 Min Read

Resistance training is key to building muscle and strength, but varying your intensity & repetition can lead to different outcomes. In this article by Dr. Chad Kerksick, learn to calculate...

Jun 29, 2012 4 Min Read

We've all heard of resting between sets, but have you ever tried resting between reps? Dr. Chad Kerksick looks at the use of short rest periods between reps and the...

Apr 27, 2012 3 Min Read

Dr Chad Kerksick looks at the body's testosterone release in regards to the type of exercise being done, the amount of muscle recruited, intensity and how it all relates to...

Nov 21, 2011 5 Min Read

How many of you have ever wondered what impact it might have if you did weights or cardio first when you go to the gym? Maybe you burn more fat...

Aug 27, 2011 6 Min Read

A popular question for sure. However, NO straight-forward answer exists as a number of factors interact that change the answer. I’m sure there is a fair share of guys out...

Jul 05, 2011 3 Min Read

A neat study was published in the prestigious New England Journal of Medicine in June 2011 by researchers who are part of the Harvard School of Public Health. If you...

May 06, 2011 4 Min Read

Welcome to the final article of a six part series that is focused upon the key variables one must consider when developing or modifying a resistance training program (Kerksick 2011;...

May 03, 2011 1 Min Read

So we’re on to part five of the article series that is providing a more scientific breakdown and explanation of the variables that should be considered and how they should...

Apr 18, 2011 1 Min Read

Welcome to article three of a six part series breaking apart the details of a resistance training workout (Kerksick 2011; Spiering et al. 2008). My first articles focused upon two...

Apr 14, 2011 4 Min Read

Welcome to installment number two of this six part series that will focus on the acute resistance training variables that are paramount to any resistance training workout (Kerksick 2011; Spiering...

Apr 01, 2011 1 Min Read

You lift weights right? Besides to look great in the mirror, feel better about yourself and to take care of your body, do you know why you are choosing the...

Feb 25, 2011 3 Min Read

You hear a lot about whey protein and for a person who has a particular interest in its effects on our muscle with and without exercise; I continue to be...

Aug 05, 2010 3 Min Read

With a background in athletic training, I’ve seen my fair share of heat injuries and problems and I’m amazed at how many times people (athletes or not) get into trouble...

Jul 28, 2010 5 Min Read

If I would like to understand more about muscle and how exercise training effects it, what are the key things I should understand? I guess you could call this Q/A...

WHY AM I SO SORE AFTER WEIGHT TRAINING?

Jul 21, 2010 4 Min Read

Congrats for getting back into it. This is really a common occurrence, and unfortunately not a very clear cut answer. Studies have shown that strength is able to be sustained...

FOCUS ON THE BIG PICTURE

Jun 09, 2010 2 Min Read

My mom always told me that if you worry about the pennies the dollars will take care of themselves. This saying is true for financial conversations as well as exercise...

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