JonoPowell.PT

JonoPowell.PT Personal trainer located at Rise Gym in Welwyn Garden City. Online training also available. Get in touch today to start your fitness journey.

Cardio before or after resistance training?🧐The best approach will usually depend on your primary fitness goal. If you’r...
06/08/2023

Cardio before or after resistance training?🧐

The best approach will usually depend on your primary fitness goal.
If you’re looking to improve cardiovascular endurance or burn some calories, doing cardio before resistance training might be more suitable.
If your main goal is to build strength and muscle mass you’ll probably want to get the resistance training done first.

🏃‍♂️Cardio before resistance training:

▪️ Advantages: Doing cardio before resistance training can serve as a warm-up, raising your heart rate and body temperature, which may help reduce the risk of injury during your weightlifting session.

▪️ Disadvantages: If you do intense cardio before lifting weights, you could potentially decrease your performance in the resistance training portion which may lead to bad form or injuries due to fatigue.

🏋🏽‍♂️Cardio after resistance training:

▪️ Advantages: You'll have more energy and strength for lifting weights, which can help you focus on lifting heavier or performing more reps, leading to better muscle development and strength gains. Additionally, the cardio session after resistance training can serve as a cool-down, aiding in recovery and reducing muscle soreness.

▪️ Disadvantages: If you perform resistance training to the point of exhaustion, you might not have the energy or motivation to do an intense cardio session afterward. This could lead to a less effective cardiovascular workout.

It's important to listen to your body and make adjustments based on how you feel during and after each workout. Experiment with both approaches and see what works best for you and aligns with your fitness goals.

Drop me a dm for all coaching enquiries 📩

Hit a plateau in your training and not sure what to do?🤔 Plateaus in the gym are a common occurrence and can be frustrat...
02/08/2023

Hit a plateau in your training and not sure what to do?🤔

Plateaus in the gym are a common occurrence and can be frustrating, but they are also a natural part of the fitness journey.

Here are some strategies to overcome plateaus and continue making gains in the gym:

1️⃣ Take rest and recovery seriously: Overtraining can hinder progress. Make sure you're giving your muscles enough time to recover between workouts. Incorporate rest days into your routine, and consider deloading every couple of months to allow your body to recover fully.

2️⃣ Nutrition is key: Ensure you're fueling your body with the right nutrients. Consume enough protein to support muscle repair and growth, and maintain a balanced diet with sufficient carbohydrates and healthy fats for energy.

3️⃣ Consider periodisation: Periodisation involves planning your training in cycles, focusing on different aspects of fitness (e.g., strength, hypertrophy, endurance) during each phase. This approach helps prevent plateaus and provides a structured way to progress over time.

4️⃣ Track your progress: Keep a workout journal to monitor your lifts, reps, and sets. Tracking your progress can help you identify any patterns or plateaus, allowing you to adjust your training accordingly.

5️⃣ Increase intensity: Gradually increase the weight you lift or the resistance you use in your exercises. Progressive overload is crucial for muscle growth and strength development. Push yourself to lift a little heavier each week or add extra repetitions.

6️⃣ Focus on proper form: Ensure that you are performing each exercise with correct form. Proper technique engages the targeted muscles effectively, reducing the risk of injury, and allows you to lift more weight over time.

7️⃣ Add more volume: Increase the total amount of work you do in each workout by adding more sets, reps, or exercises. This increased volume can stimulate further muscle growth and strength gains.

Remember, progress in the gym is not always linear. Embrace the process, stay patient, and stay consistent with your efforts. Plateaus are temporary, and with the right adjustments, you'll continue moving toward your fitness goals💪🏼

Transformation time 🤯📈Online client putting in the work and trusting the process 💪🏼 unreal stuff from the boy! If you’r...
30/07/2023

Transformation time 🤯📈

Online client putting in the work and trusting the process 💪🏼 unreal stuff from the boy!

If you’re looking to take your physique to the next level drop me a DM 📩

Facials on ittt 👹Little den sesh with the boy .elliss_ 🤝🏼
25/07/2023

Facials on ittt 👹

Little den sesh with the boy .elliss_ 🤝🏼

Just me having a great time in the gym ✌🏼Don’t overlook the importance of enjoying your training! Find what you enjoy an...
23/07/2023

Just me having a great time in the gym ✌🏼

Don’t overlook the importance of enjoying your training!

Find what you enjoy and stick to it.

Whether it's running, lifting weights, cycling, or yoga, discovering what makes you happy and incorporating it into your fitness routine can make a world of difference in both your physical and mental well-being.

It’ll also make adherence to a plan/physical activity in general a lot easier.

Why is goal setting such an important part of a program❓Goals in a workout plan are like a roadmap to success. Setting g...
13/07/2023

Why is goal setting such an important part of a program❓

Goals in a workout plan are like a roadmap to success.

Setting goals and breaking them down into smaller milestones gives you clear direction, purpose and motivation to push yourself along your fitness journey.

Focusing on smaller victories allows you to track your progress, build momentum, and celebrate achievements along the way.

If you’re struggling with direction and feel that setting clear goals and having a solid plan will get you unstuck, drop me a dm 📩

Consistency in the gym is crucial for achieving your goals❗️By showing up regularly and staying committed to your progra...
11/07/2023

Consistency in the gym is crucial for achieving your goals❗️

By showing up regularly and staying committed to your program, you not only make progress physically but also cultivate a powerful habit and a positive mindset.

Here are 3 tips to help you maintain consistency 👇🏼

1️⃣ Set Realistic Goals: Start by setting realistic and achievable goals. Break them down into smaller milestones and creat a clear roadmap to track your progress. Setting attainable goals will keep you motivated and consistent!

2️⃣ Schedule Your Workouts: Treat your gym sessions as important appointments and schedule them in advance. Choose specific days and times that work best for you and block them off in your calendar. That way the workouts are non-negotiable.

3️⃣ Find Accountability and Support: Seek out a workout buddy or find a community/gym that provides support and encouragement. It's also helpful to find a trainer or coach who can provide guidance, track your progress, and offer encouragement along the way.

For all coaching enquiries drop me a DM 📩

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10/07/2023

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Fretherne Road
Welwyn Garden City
AL8 6PZ

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