ABOUT THIS EPISODE
A clear, no‑nonsense discussion on how to reduce body fat while keeping strength and training quality high. The crew outlines a simple mix of resistance work, conditioning, and nutrition that fits busy schedules and a variety of facilities.
WHAT YOU’LL LEARN
How to pair barbell and machine strength work with cardio so you maintain muscle while creating a calorie deficit.
The pros and cons of popular conditioning tools—curved treadmills, exercise bikes, rowers, and ski trainers—and when to use intervals vs steady state.
Practical nutrition targets for fat loss: daily calories, protein per pound of goal bodyweight, hydration, and realistic weekly rate of change.
Simple weekly templates for home, team, and commercial settings, including deloads, effort cycling, and objective progress tracking.
KEY TOPICS
Programming: 3–4 total‑body strength sessions with 2–4 cardio sessions (mix zone 2 and HIIT). Count hard circuits and sled pushes as conditioning.
Tools and technique: why fan bikes and curved treadmills reward effort, how rowers and ski trainers drive upper‑ and lower‑body conditioning, and how to scale time, distance, and watt benchmarks.
Measurement and adherence: waist and photo checks, strength retention on key lifts, sleep and step goals, and small weekly dietary adjustments instead of crash dieting.
QUICK ANSWERS
Q: How much cardio should I do when cutting?
A: Start with 2–3 sessions (20–40 minutes) and adjust based on weekly bodyweight/waist change while keeping strength stable. Add time or intensity only as needed.
Q: What matters most for fat loss—HIIT or steady state?
A: Both work. Use steady state for frequent, low‑stress calorie burn and sprinkle in 1–2 HIIT sessions for efficiency and conditioning if recovery allows.
Q: How do I avoid losing muscle?
A: Keep protein high, train hard with progressive resistance 3–4 days per week, and make calorie cuts gradual so performance on key lifts stays within 90–100% of baseline.
SHOP THE EPISODE
TrueForm Trainer Non‑Motorized Curved Treadmill
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Concept2 BikeErg Fan Bike
https://www.ironcompany.com/concept2-bikeerg-ergometer-fan-bike?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Xebex AirPlus Rower 4.0 Smart Connect
https://www.ironcompany.com/xebex-airplus-rower-4-0-smart-connect-xebex-arrv-4-ba?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Concept2 SkiErg
https://www.ironcompany.com/skierg-concept2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Cardio Equipment Guide (home, commercial, rehab)
https://www.ironcompany.com/blog/cardio-equipment-guide-home-commercial-rehab?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
