Build Muscle to Burn Fat After 40 w/ Coach Erika Gasztonyi

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 29 November 2023

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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
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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
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.

Transcript

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0:00.0	If all you're doing are accessory glued isolation exercises, you're not going to get the best bang for your buck,
0:05.4	you're not going to get the most development. So you really need to prior, I'd say if people are going to prioritize three things,
0:11.7	it would be prioritizing. Hip thrusts,
0:14.0	squats, deadlifts. The exercises that you can apply the most progressive overload
0:19.8	to. So certain exercises that kind of cap off at a point where you can't keep adding load or once you get past 30 reps of something
0:29.5	Then you're more in the maintenance or the detail phase with it. So the thing that you're
0:33.8	going to get the biggest glute transformation, both strength and hypertrophy
0:38.6	wise, are things that you can continue to apply a progressive overload too.
0:42.8	Today,
0:43.8	Oh, oh, oh, oh, oh, oh, oh,
0:47.0	oh, oh, oh, oh, oh, Today's show with Aerocarves brought to you by myoscience nutrition.
0:55.0	As you can tell we're talking a lot about fitness, how to build muscle, how to structure
0:59.0	or periodize your workouts to maintain the muscle mass and strength in your lower body specifically.
1:04.0	One tool that can help you during exercise is the electrolyte sticks by myoscience.
1:08.0	It's one of the only products on the market that features both creatine and albion keelated electrolytes to enhance the absorption of the
1:14.7	creatine and the utilization during exercise.
1:17.1	Kreatteen is a highly sought after, yet underrated ergogenic aid is one of the
1:20.8	safest natural products that can support your exercise sessions and a lot of
1:25.0	evidence suggests that electrolytes enhance the absorption and utilization of creatine.
1:29.9	We know that creatine is actually better absorbed during exercise so you might want to use this and
1:33.6	consider this around exercise like before you work out or intra workout. That means during your exercise sessions.
1:40.0	There's over 450 reviews over at myoscience.com from people like you who are trying to get more mileage from their exercise sessions and prioritize and preserve lean muscle mass throughout lifespan.
	...

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