COACH JESS

LETS LIFT

For those that don’t know me my name is Jessica, aka Coach Jess. I am a Certified Personal Trainer, Nutrition Coach and IFBB Bikini Pro. I have been in the fitness industry for over 12 years and within the last few years have helped hundreds of women around the world with their health and fitness goals. One of the common misconception a lot of women tell me is that if they strength train and lift heavy weights they will get “bulky” or too muscular. Man, do I wish that was the case. So, I watch women stick to their 3-5lb weights and treadmill as they embark on their fitness or weight loss journey.

I am not saying the treadmill is a bad thing. It is a great tool and very good for cardiovascular health. Now sure the scale may go down and you’re super pumped about it right? I can almost guarantee you though the dream body you’re after, that toned look everyone tells me they want. Well, that most likely requires more muscle. Majority of women tell me their goal is to lose weight and build muscle. I think we need to re-direct our “weight loss” goal to FAT loss specific. Let me tell you the way to burn more fat is to gain muscle. Here me out:

Aside from aesthetics there is a multitude of reasons all women should strength train. Especially as we get older. Did you know, as we age our muscles

BY JESSICA L. KOSTON

deteriorate at a much faster rate than men? Yes, it is easier to grow muscle the higher your testosterone levels are which typically for men is the case to have higher levels than women. This does not mean women won’t or can’t build muscle. That is very far from the truth. However, as we age our testosterone levels decrease for both men and women, which can make it even harder for us females to build. Research shows that after age 30, the

average person loses 3 to 5 percent of their muscle mass per decade. I hear it all the time from clients “as you age it’s harder to lose weight” Which is precisely why we need to strength train ladies. Muscle is the most metabolically active part of our body. The more muscle we have the more calories we will burn even at rest. What increases your BMR? You guessed it, MUSCLE. So ladies since we lose muscle as we age, it is super important we build it while we can. It’s never too early or late to start!

So let’s talk about how to build muscle.

Set a schedule for strength training. We want to lift weights about 4- 5x per week for optimal growth. Make sure you’re training with intensity. Progressive overload means constantly challenging your muscles. By either increasing your weight consistently, changing up rep ranges, time under tension etc. These are all ways to constantly challenge your body.

Nutrition wise you need to make sure you’re fueling your body for muscle growth. This means making sure you’re eating enough protein, but also enough calories in general to make it possible to grow the muscle you want. You can’t and won’t build if you’re constantly in a calorie deficit. Food is not the enemy; carbs are not the enemy and fats won’t make you fat! Please understand making sure you’re eating whole quality food with protein, “good fats” and appropriate carbs will make all the difference. Having a plan of action and a coach that can guide you to reaching your goals is very beneficial. Not only for the knowledge they will bring to your life but the accountability to help you push through those mental struggles.

“This program has changed the way I see food and has helped me make so many better choices.” -Diana

Another very important and underutilized tool for muscle growth is REST!! My clients hate to hear this, but it is so important to optimize recovery. See as we strength train, we are breaking down our muscle. These muscles need time to recover and repair to see gains. Rest days are essential. If we don’t rest and recover our bodies cannot regenerate. Sleep is also when our growth hormone levels are at their highest. Making it imperative to get enough rest. We should be striving for at least 7-8 hours of quality sleep a night.

So how many of you ladies are ready to ditch the hours you’re spending on the treadmill and want to come train with myself or another amazing No Limitz Coach right here in Rochester??

Here is my contact information below:

You may e-mail me at JLKFitness1@ Gmail.Com

Or direct message me on Instagram @JLKFIT_IFBBPRO

Also, if you have any specific topics or questions, you would like me to cover or answer in my next article you may also reach out the same way.

Diana

“This program has changed the way I see food and has helped me make so many better choices. Most importantly I feel the best I have in years. No stomach issues, and less bloating. The accountability and weekly check-ins helped keep me focused to staying on track. Thank you, Jess, for all the hard work you put into this program. I wouldn’t be feeling this good if it wasn’t for you. I appreciate you so much”

Amber Transformation 3X Bikini Champ