Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix  Use code podcast to save 12% OFF at checkout  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  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.