Fitness trainer and diet expert Rich Salke joins RAW to break down practical nutrition and cardio strategies that work for everyday lifters as well as competitive trainees. We cover how to structure steady‑state and interval work around strength training, manage hunger during fat‑loss phases, choose appropriate exercise intensity, and use simple tracking to keep progress on course. Rich also discusses supplementation frameworks, recovery considerations, and realistic ways to sustain adherence when life is busy. If you’re refining your cutting plan or building a smarter conditioning routine, this episode gives you clear, field‑tested guidance you can apply immediately. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120
ABOUT THE GUEST
Rich Salke is a fitness trainer and diet coach known for practical, sustainable approaches to body composition and conditioning. He returns to discuss advanced dieting details and how to align cardio with strength goals.
WHAT YOU’LL LEARN
How to schedule cardio sessions (steady state vs. intervals) around lifting to support fat loss without sacrificing strength.
Simple hunger-management tactics and food selection that improve adherence during cuts.
When and how to use supplements, and when to skip them.
Ways to gauge intensity (RPE, pace, heart rate) on treadmills, bikes, rowers, and ski trainers.
KEY TOPICS
Programming: weekly templates that balance resistance training with conditioning.
Nutrition: protein anchoring, meal timing, and recovery fueling.
Monitoring: practical metrics to track progress and course‑correct.
QUICK ANSWERS
Q: How should I pair cardio with lifting during a fat‑loss phase?
A: Place higher‑intensity intervals on non‑heavy lifting days or after upper‑body work; use low‑intensity steady state on other days to preserve recovery and strength.
Q: What cardio modality is most time‑efficient?
A: Intervals on a treadmill, indoor cycle, rower, or ski trainer deliver strong calorie burn in limited time; pick the unit you can perform hard with safe technique.
Q: Do I need supplements to lose fat?
A: No. Prioritize calorie control, adequate protein, fiber, sleep, and consistent training. Supplements are optional tools to fill gaps, not drivers of progress.
SHOP THE EPISODE
Commercial treadmill for high‑volume cardio — Spirit Fitness CT850
https://www.ironcompany.com/spirit-fitness-commercial-treadmill-ct850?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120
Indoor cycling for intervals — Schwinn SC 5 Bike
https://www.ironcompany.com/schwinn-sc-5-bike-group-cycling-corehf-sc-5-bike?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120
Air+ magnetic rower for conditioning — Xebex AirPlus Rower 4.0
https://www.ironcompany.com/xebex-airplus-rower-4-0-smart-connect-xebex-arrv-4-ba?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120
Total‑body ski trainer — Concept2 SkiErg
https://www.ironcompany.com/skierg-concept2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120
Article: 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_ep120
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep120