This episode of RAW with Marty Gallagher, J.P. Brice, and Jim Steel breaks down seasonal training for leaning out—how to adjust lifting, cardio, and nutrition so bodyweight trends down while strength stays. We explain simple weekly templates (two to three barbell sessions plus short cardio), how to pace intervals on curved treadmills, and what to log beyond the scale (waist, bar speed, reps in reserve). You’ll also hear practical food guidelines for travel and busy weeks, plus ways to keep sessions consistent with a tidy, low-friction setup. Listen to the full episode and explore the complete episode page and resources here: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=summary&utm_campaign=raw_ep53
ABOUT THIS EPISODE — A practical guide to “summer cut” training: adjust barbell volume and accessories, add concise treadmill work, and use simple nutrition rules to reveal strength without crash dieting.
WHAT YOU’LL LEARN
How to structure two to three lifting days with built-in recovery while cutting.
Interval and steady-state options on treadmills for fat loss without leg burnout.
Food anchors for busy weeks: protein targets, smart carbs around training, and hydration.
Tracking beyond the scale: waist, bar speed notes, RPE, and step counts.
KEY TOPICS
Weekly framework: one heavy lower, one heavy upper, optional technique day; cardio after lifts or on separate light days.
Treadmill tactics: curved treadmill strides for short repeats; motorized treadmill for steady, conversational work.
Progress checks: small weekly calorie trades, sleep minimums, and consistent logging.
QUICK ANSWERS
Q: How much treadmill work should I add during a cut?
A: Start with 2–3 sessions of 12–20 minutes each—one interval day on a curved unit and one to two steady, conversational walks on a motorized treadmill.
Q: Will extra cardio kill my squat and deadlift?
A: Keep intervals short and crisp, place them after upper-body days or on separate light days, and maintain at least one heavy lower session per week.
Q: What should I track to confirm fat loss without muscle loss?
A: Bodyweight trend, waist measurement, bar speed or RPE on key lifts, and a weekly photo under the same conditions.
SHOP THE EPISODE
Treadmills — subcategory (curved and motorized options)
https://www.ironcompany.com/cardio-equipment/treadmills?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
TrueForm Trainer Non-Motorized Curved Treadmill — natural gait, interval ready
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
SportsArt Elite ECO-NATURAL Treadmill T674 — quiet, commercial-grade steady work
https://www.ironcompany.com/sportsart-elite-eco-natural-treadmill-t674?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
Stairway Self-Powered Stair Climber — compact conditioning with low impact
https://www.ironcompany.com/stairway-self-powered-stair-climbing-machine-jacobs-ladder-jacobs-ladder-stairway?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
Light Commercial Elliptical Trainer XE795 — low-joint-load cardio alternative
https://www.ironcompany.com/light-commercial-elliptical-trainer-xe795?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53