Our Fitness Blog

Back To List
Want Results? Build Muscle!

Want Results? Build Muscle!

What do the following goals have in common?

  • I want to lose weight
  • I want to be more tone
  • I want to reduce fat around my abdomen & hips
  • I want to get faster
  • I want to improve my endurance
  • I want to look better
  • I want to feel stronger


If you guessed ‘Lean Muscle’, you guessed right. Lean muscle...is it important? You betcha! No matter what our health, fitness & sport specific goals, we want to build the muscle, feed the muscle and recover the muscle. Here are a few points about muscle and metabolism as per the Mayo Clinic...


Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.


In addition, here are additional benefits of resistance training as per Len Kravitz, PhD (Resistance Training: Adaptations and Health Implications)


The adaptational changes and health implications of resistance exercise are very dynamic and variable to each individual. For long-lasting change, there needs to be a systematic administration of a sufficient stimulus, followed by an adaptation of the individual, and then the introduction of a new, progressively greater stimulus. Whether training for sports performance or health enhancement, much of the success of the program will be attributable to the effectiveness of the exercise prescription in manipulating the progression of the resistance stimulus, the variation in the program design and the individualization of the program (Kraemer, 1994).


When you read the above by Len Kravitz, PhD, you see why exercises like squats, jump squats, lunges, push ups, burpee, hitting a heavy bag, kicking a heavy bag, dumbbell overhead press, medicine ball exercises, kettlebell exercises, pull ups, chin ups, various dumbbell exercises, etc. are so valuable.


Sure, cardiovascular workouts are important. And, when it comes to the aforementioned goals, cardiovascular exercise (treadmill, bike, elliptical, etc.) seems to be the go-to for such individuals. But the reality is that strength/resistance training (combined with the right cardiovascular exercise) is the key for these goals to become a reality. Tons of cardiovascular exercise without any strength training, often times, results in a physique that is ‘softer’ with a higher amount of body fat, despite the endless hours of cardiovascular exercise. (In 25 years of training & coaching individuals, I’ve yet to hear an individual say they want to be ‘softer’)


If you are ready to get the biggest return possible on your investment of workout time, look no further than strength training. This is what makes 9Round 30min Kickbox Fitness such a great workout. 9Round provides that sufficient stimulus. And when each individual works out consistently at 9Round, muscle adaptation will occur and this is good. Your 9Round workout is always changing and this is the introduction of the new stimulus.


In summary, keep building that lean muscle and you will be on the right path for your goals and dreams to become reality. Are you ready get lean?


Dr. Rick Kattouf II

2x Best-Selling Author

Named One Of The World Fitness Elite® Trainers Of The Year