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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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Get Erika's Six Week Training Program: https://bit.ly/glute-masterclass

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

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

0:00 Intro\xa0
1:30 Women falsely believe that weight training will bulk them into looking like men.\xa0
3:40 Working your glutes is the secret solution to most back problems.\xa0
5:50 Erika has a rare bone disease in her wrist.\xa0
10:55 The results of the science of progressive overload and intelligent programming feel like magic.\xa0
12:10 Strength training is glycolytic. You need carbs.\xa0
13:10 Erika\u2019s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs. \xa0
15:30 Undereating and over-training are common.\xa0
20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better.\xa0
24:17 Creatine positively affects training and recovery.\xa0
27:30 Erika works lower body 3 days a week, occasionally 4 days a week.\xa0
32:20 Muscular endurance translates into strength.\xa0
37:40 Erika does no cardio.\xa0
39:00 When you lift weights, you are burn fat post workout.\xa0
44:10 Erika\u2019s sciatica has disappeared since she started lifting heavy weights.\xa0
45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts.\xa0
49:10 Bands do not build you a butt.\xa0
53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy.\xa0
53:10 Men often have back problems because they do not also develop their glutes.\xa0
55:00 Belt squats are a great alternative if you have back problems.