How to get stronger: Workout ideas and tips to gain healthy muscle

To build muscle, you should be doing reps of 8 to 12 with as much weight as you can handle in good form, said fitness director Dustin Schnee. Photo by Ashley May

Dustin Schnee, who is the fitness director at Gold’s Gym Shrewsbury, has been helping people build healthy muscle for 11 years. He said “building lean muscle mass takes hard work, proper nutrition and the right mindset.”

But, with the right fitness plan, it’s possible to get the results you want.

Here are some of his tips for getting stronger, and building lean muscle tissue:

Eat right. Schnee said 85 percent of your results will come from your nutrition. Make sure you are eating healthy, lean protein. Fill up your grocery basket with egg whites, lean turkey and chicken. Also, grab foods with complex carbohydrates, including oatmeal and sweet potatoes.

Don’t buy into instant-results supplements.  Not all supplements on the market are beneficial to gaining lean muscle.  If a product promises to build 10 pounds of muscle in 20 days, it’s too good to be true (or healthy).  Schnee said that it can take up to six weeks to gain one solid pound of muscle, in some cases. If you do want to add a supplement to your workout, go for ones with amino acids. Also, a whey protein supplement isn’t a bad idea for post-workout recovery.

Exercise. Workout every day, but alternate muscle workouts. You need to fatigue muscle tissue with heavy weight, then allow proper rest and nutrition in the next 48 to 72 hours, Schnee said. During your workout, you should be doing reps of 8 to 12 with as much weight as you can handle in good form.

Biggest mistake: People who are not achieving the results they want are most likely not engaging the right muscles, not using the correct form when exercising or not allowing enough time for their body to rest, Schnee said.

Gold’s Gym Shrewsbury is located off of I83 at 985 Far Hills Drive, Suite 100 in New Freedom , Pa.

About Ashley May

FlipSide editor. York County native. Fashion enthusiast. Social media junkie. I take my lattes with soy and whip. Follow me on Twitter @ashleymaytweets.
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