This episode focuses on practical ways to get leaner, stronger, and more conditioned in less time—without crash plans or gimmicks. We explain how to set the right weekly training mix, choose the most productive lifts and conditioning tools, and dial calories, protein, and sleep so results come quickly and continue past summer. You’ll learn how to individualize volume and frequency, manage fatigue, and pick equipment that supports consistent progress at home or in the gym. For the full episode page and resources, visit: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166