Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.

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Link to Video and Show Notes: https://bit.ly/49VZpYr

---------Show Notes-----------------------

0:00 Intro 1:30 Women falsely believe that weight training will bulk them into looking like men. 3:40 Working your glutes is the secret solution to most back problems. 5:50 Erika has a rare bone disease in her wrist. 10:55 The results of the science of progressive overload and intelligent programming feel like magic. 12:10 Strength training is glycolytic. You need carbs. 13:10 Erika's macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs. 15:30 Undereating and over-training are common. 20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better. 24:17 Creatine positively affects training and recovery. 27:30 Erika works lower body 3 days a week, occasionally 4 days a week. 32:20 Muscular endurance translates into strength. 37:40 Erika does no cardio. 39:00 When you lift weights, you are burn fat post workout. 44:10 Erika's sciatica has disappeared since she started lifting heavy weights. 45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts. 49:10 Bands do not build you a butt. 53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy. 53:10 Men often have back problems because they do not also develop their glutes. 55:00 Belt squats are a great alternative if you have back problems.