Health & Fitness Blog | 1st Phorm

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...

IS IT IMPORTANT TO MEASURE METABOLISM?

Oct 08, 2012 3 Min Read

You hear the word 'Metabolism' a lot, but what does it really mean and how do you measure your own? A great indicator, whether your dieting or not, Dr. Chad...

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...

IS SOY PROTEIN BETTER FOR WOMEN?

Sep 20, 2012 6 Min Read

Soy versus milk protein? It depends on what you're end goal is. Both have overall health benefits, but when combined with exercise and resistance training they can deliver different outcomes....

Sep 03, 2012 5 Min Read

Dr Chad Kerksick looks at the different types of Whey Protein, what they are comprised of, and how studies have shown that use of whey protein can increase strength and...

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...

Jun 04, 2012 4 Min Read

Have you looked at the calendar? Has it hit you that you have around ten weeks before the month of June and the official start of summer? Yeah, that is...

May 21, 2012 4 Min Read

Having trouble getting to sleep or problems staying asleep? Dr. Chad Kerksick looks at 2 well documented ingredients, melatonin & valerian, that promote restful sleep.

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...

Apr 26, 2012 3 Min Read

Dr. Chad Kerksick of 1st Phorm looks at how overeating for only a 2 months can cause long term effects not only on your weight but fat percentages and muscle...

CREATINE AND BETA-ALANINE: CAN YOU TAKE THEM TOGETHER?

Feb 15, 2012 8 Min Read

When it comes to performance supplements, there are many that get talked about often. Two of the most talked-about are creatine and beta-alanine. Both have strong research backing them, so...

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...

JUST GET IT INSIDE YOU

Oct 12, 2011 3 Min Read

A number of feeding approaches have been thrown around when it comes to taking your protein. Most research studies and most gym-goers deliver the entire dose of protein and/or amino...

GET THERE AND STAY THERE

Oct 07, 2011 4 Min Read

I’m sure most of you know some person or maybe several people who lose weight, gain it back, lose weight again, gain it back and so the cycle goes. Well...

Sep 02, 2011 4 Min Read

Part I – How do I figure out how many calories I should be eating? I’ve decided to do another multi-part series as my previous series involving resistance-training variables has...

GOING OLD SCHOOL …

Aug 31, 2011 5 Min Read

From time to time, it’s really cool when you go back and find reinforcement for things that you are doing or that may be on your mind. It’s the reason...

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 20, 2011 1 Min Read

Sure, many people have joked around about this, and probably even more spouses have suggested their respective significant other is unbearable without their daily dose of exercise, but does scientific...

Jul 08, 2011 2 Min Read

An ever-expanding waistline is a need for concern, not just because you may not like how you look in the mirror, but also because you become at a greater risk...

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...

WHAT IS THE BETA-ALANINE ITCH?

Oct 15, 2010 6 Min Read

As we’ve discussed previously, beta-alanine is a popular nutritional supplement that is used by bodybuilders and exercising athletes to help improve performance and enhance their ability to train. The end...

IT HAS TO BE THE CREATINE…REALLY?

Sep 08, 2010 3 Min Read

Recently, a great opportunity presented itself for me to “vent” regarding a scenario that presents itself in the media all too often. Around the third week of August, news reports...

Aug 10, 2010 2 Min Read

Question: "When I read about vitamins and minerals, I see reference to RDA, DRI, EAR, UL and AI. Which should I care about?" The Food and Nutrition Board along with...

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...

Jun 06, 2010 2 Min Read

Every semester, groups of students in my class debate over this exact topic. I think it’s a relevant point and one that individuals who enjoy having the liberty of choosing...

Apr 23, 2010 7 Min Read

Glutamine Overview/Background This question is not surprising as glutamine has been around for years now. In fact, I remember buying my first tub of glutamine powder back in 1997 when...

ARE GREEN POWDERS GOOD FOR YOU?

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