Top Six common gym blunders and how to avoid them

If your routine isn't yielding results, or you're still exhausted after exercising more than anybody you know, read on to see why. These are training blunders I've seen people make in the gym for years (and, yes, I've made them myself).

Abdominals that never end

When done correctly, I have nothing against push-ups, but I don't encourage doing them all the time to get a six-pack. This is due to the fact that a strong core encompasses much more than rippling abs: Your glutes (i.e. buttocks), obliques (sides of your chest), shoulders, and elbows are all goals in a solid core-focused workout. Muscles that stabilize the back.

Learning to engage your core appropriately during any workout will build it organically and help you avoid injury. If you're serious about getting a six-pack, try Pilates – just 10 minutes on the mat can make your abs feel like they're on fire.

Exercising with real heavyweights

Women are not immune to this, however it affects men more frequently: I've lost track of how many men I've seen laboring to raise a heavy bar with stretched elbows and hunched shoulders.

Lifting the highest weights available will not result in rapid muscular growth. It is more likely to result in a serious and immediate injury. Lifting weights with proper technique and control can provide you with a lot more benefits, and a few sessions with a personal trainer can help you learn how to do it.

Lifting insufficiently heavyweights!

Women are more likely to commit this mistake because they are terrified of becoming "bulky" if they stare at a heavy bar. However, as many personal trainers have reminded me, growth requires time and effort; it does not come overnight.

Lifting bigger weights is more likely to result in the development of lean muscle, which tones your body and increases calorie burn.

Again, I'm not advocating that you lift the largest weights in the gym; rather, I encourage the clients I work with to find their sweet spot by lifting the heaviest weights they can with proper form and control. Perfect.

Getting insufficient rest or sleep

When I was new to the gym, I remember thinking something like, "If I go to the gym seven days a week, my results will double than if I go three days a week!" "It sounds perfectly logical, but unfortunately it doesn't work that way: once you get past a certain point, more exercise has diminishing returns.

The amount of exercise required differs substantially from one person to the next. However, if you're still tired and uncomfortable, moody or unable to concentrate, or if your libido has vanished, these are all indicators of overtraining (which, strangely, can also make it difficult to sleep). If you really can't stand cutting back on your exercises, try unloading for a week or two, where you train at a much-reduced intensity to give your body a break.

Flexibility and mobility exercises are often overlooked.

This is something I'm quite guilty of, so learn from my mistakes and pay attention to what I'm saying: Stretching is an important aspect of any workout, especially if you're a high-intensity athlete. You must devote time to it. Please believe me when I say that (or more accurately, trust the back injury I sustained last year due to months of neglect).

At the end of each workout, take at least five minutes to cool down the core muscles you've been focusing on, as well as any problem regions that seem tight. YouTube also has a variety of yoga workouts that may be adapted to your schedule and skill level.

One caveat to this advice: it largely applies to men. Many women are more likely to be hypermobile, which means stretching more can be counterproductive. See a physical therapist if you're not sure or have persistent pain that doesn't go away.

This advice comes with one caveat: it is mostly directed at men. Stretching more can actually be hazardous for many women because they are hypermobile. Consult a physical therapist if you're unsure or are experiencing persistent discomfort.

Never alter your workout routine.