Going on vacation but worried about your GAINZ? Don’t be!

Ahh, April. Spring is in the air, flowers are beginning to bloom and with any luck, the snow is gone until at least a cool late August evening. Once summer hits, our priorities begin to change. Holidays start to pop up, and you definitely want to hit the sun and show off that nice bod you’ve been keeping under wraps all winter. But with that comes the worry: “what about all those sweet gainz Jon and Thomas helped me make this winter? I know I’m a 10/10 on the swole scale now but what if I take some time off? Are my gainz as good as gone?” Fear not, because a new study yields the answers to these important questions…

The Study:

Researchers at Baylor University were curious how an acute (short) period of detraining (not exercising) would affect the strength and size improvements made during a resistance training program. For their study, 20 subjects trained 4 times per week for 4 weeks. This was immediately followed by 2 weeks of detraining. The researchers measured the subject’s leg press strength and the cross sectional area and lean mass composition of the rectus femoris (the big muscle in your thigh) before and after the 4 week training program and again after the 2 week detraining period. Interestingly, the improvements made in leg press strength over the 4 week training program were not impacted by the 2 week detraining period.

The Take Home Message:

Fear not, for your gainz are safe during your summer holidays. While you won’t improve your strength or size on a holiday, you certainly will not lose what you have gained over the winter months. It is difficult to say how a longer period of detraining will impact the improvements you have made but who really wants to be away from JKC for more than 2 weeks!

Reference:

Hwang, P.S., Andre, T.L., McKinley-Barnard, S.K., Marroquin, F.E.M., Gann, J.J., Song, J.J., Willoughby, D.S. (2017). Resistance training induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differently affected by whey protein supplementation. Journal of Strength and Conditioning Research, 31(4), 869-881.

Prepared for the JKC blog by Coach Thomas

Amanda Shea

Personal Strength Training by Jon-Erik Kawamoto

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

Paul Heffernan

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Erin Squarey

Personal Strength Training by Thomas King

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

Phyllis Swyer

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

Teri Stuckless

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

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