Get Lean, Get Strong, Get Fit, Get Fast!

Get Lean, Get Strong, Get Fit, Get Fast!

By Dr. Rick Kattouf II


What do the following goals have in common?

·      I want to lose weight

·      I want to reduce my body fat

·      I want to get faster

·      I want to improve my endurance

·      I want to transform my physique

·      I want to improve my overall fitness

·      I want to get stronger


If you guessed, building muscle, you guessed right. Building it important? You betcha! No matter what our health, fitness and/or sport specific goals are, we want to build the muscle, fuel 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, bench press, sit ups, pull ups, dumbbell exercises, medicine ball exercises, kettlebell exercises, various barbell exercises, etc. are so valuable.


Sure, cardiovascular workouts are important, as that goes without saying. 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 LEANDOWN FITNESS® such a great workout. LEANDOWN FITNESS® provides that sufficient stimulus; every workout, every day, every week. Your LEANDOWN FITNESS® workouts are always changing and this is the introduction of the new stimulus that is necessary for continued improvement.


In summary, keep building that muscle and you will be on the right path for your goals and dreams to become reality. Are you ready to, Get Lean, Get Strong, Get Fit, Get Fast?





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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, National Examiner,, My Fitness Pal,, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries. 

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