Sought after coach Erika Gasztonyi shares timeless strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.
Save on Erika's Six Week Glute and Leg Training Program: bit.ly/glute-masterclass
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Episode Time Stamps:
- Dispelling Myths about Weight Training: At 01:30, the podcast discusses the common misconception that weight training will make women look bulky like men, emphasizing the need to challenge this belief.
- Glute Training for Back Health: The podcast reveals at 03:40 that working on glutes can be a secret solution to many back problems, underlining the importance of targeted training.
- Erika's Journey and Nutrition: Erika, dealing with a rare bone disease, shifted from handstands to hypertrophy and strength training. Her nutrition, detailed at 13:10, includes 2800 total calories with a focus on carbs, resulting in improved digestion and gym performance.
- Importance of Eating Adequately: The podcast stresses at 15:30 that undereating is common and can hinder training results. Erika's experience supports the idea that eating more can help individuals reach their training potential.
- Fueling Before Workouts: At 20:30, the podcast highlights the benefits of fueling before a workout, contributing to better fat loss and muscle building during the fitness journey.
- Creatine and Muscle Performance: Creatine's positive impact on muscle fullness, training, and recovery is discussed at 24:17, emphasizing its safety and dispelling misconceptions about puffiness.
- Muscle Tension and Myokines: Muscle tension, discussed at 37:05, is linked to the release of myokines, aiding memory and cognition. Pushing to failure triggers fat cells to release more fat.
- Glute Exercises and Sciatica: Erika's experience at 44:10 reveals that heavy weight lifting, not yoga, helped alleviate her sciatica. Core engagement and specific exercises, like hip thrusts and deadlifts, contributed to her recovery.
- Glute Development: The podcast recommends key exercises like hip thrusts, squats, and deadlifts for glute development. Progressive overload is crucial for the best results.
- CNS Stimulation and Back Problems: Notably, at 52:40, the podcast suggests that men often have back problems due to neglecting glute development, emphasizing the importance of comprehensive training.
- Alternative for Back Problems: For those with back problems, the podcast recommends belt squats at 54:00 as an effective alternative, allowing for heavy lifting without straining the back.