ABOUT THIS EPISODE
A clear plan beats intensity alone. We walk through a straightforward blueprint for rapid but sustainable body recomposition—covering training priorities, nutrition targets, and recovery habits that compound over 4–8 weeks and beyond.

WHAT YOU’LL LEARN

The simplest weekly split for fat loss and lean mass retention

How to set progression (load, reps, sets) without overreaching

Where cardio fits: steady state vs intervals for busy schedules

Protein, calories, steps, and sleep: thresholds that actually move the needle

KEY TOPICS

Blending strength work with targeted conditioning to accelerate recomposition

Selecting durable, space‑efficient gear for home or garage gyms

Practical recovery: deload markers, soreness management, and adherence

QUICK ANSWERS
Q: How many days per week should I train for a fast but sustainable cut?
A: Three to four total‑body or upper/lower sessions with two short conditioning days works for most; add steps daily to raise energy expenditure without excessive fatigue.

Q: What’s the minimum protein target during a cut?
A: Aim for ~0.8–1.0 grams per pound of goal bodyweight per day to preserve lean tissue while in a calorie deficit.

Q: Is HIIT required to get lean quickly?
A: No—use it sparingly if recovery allows. Many lifters see better adherence and equal fat loss with brisk walking and moderate intervals paired to progressive strength work.

SHOP THE EPISODE
Urethane Dumbbells — durable heads, wide weight spans for progressive overload
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Adjustable & Flat/Incline Weight Benches — anchor your pressing and rows
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

TrueForm Trainer — responsive curved treadmill for efficient conditioning
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Performance Beast Rolled Rubber — shock‑absorbing gym flooring for lifts and cardio
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Premium Powder‑Coated Kettlebells — compact metabolic finishers and strength work
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

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