Photo by Contours Express | Flickr

 If you feel like you’ve been working out hard but the scale isn’t moving or your body just doesn’t seem to be changing, it could be that you’re not exercising properly. According to WebMD, many people are going to the gym and basically wasting their time. The problem is they don’t know how to leverage the equipment to design a program that will payoff. As a result, many people become frustrated and discouraged, returning to unhealthy and counter-productive habits.

Before you wave that white flag of defeat, check this list of 9 common gym mistakes to see if you can pinpoint exactly what it is that you may be doing wrong.

1. Too much socializing, not enough exercising. 
   Self-explanatory
2. Lack of intensity.
   If you are reading a magazine and cruising at a steady pace, you probably need to up the intensity a bit.  Suggestions for raising intensity include increasing weights and distance, cross-training, working out on an incline, and maximizing your body weight while working out by using a weighted vest or ankle weights.
3. Always training in the ‘fat burning’ heart rate zone.
   Ignore the charts on the cardio machines that show you the target heart rate for fat burning.  Your intensity level needs to be higher than this recommended zone.
4. Overestimating caloric expenditure.
   There are a lot of variables that go into calculating the number of calories burned shown on the display of cardio machines.  Something as simple as holding onto the handles during your workout can grossly inflate this number to reflect up to double the amount of calories you’ve actually burned.
5. Not progressing/changing your program.
   Doing the same workout over and over again will cause your body to stop responding.  The key is to challenge your body and keep it guessing by constantly changing-up your routine.  As the body continually adapts to these changes, you will see results.
6. Spot reduction training.
   You need to focus on a training a program that will increase your calorie burning potential.  As your body fat decreases, you’ll notice improvements in your trouble spots.
7. Improper exercise technique.
   Find a staff member at your gym to show you how to correctly use the equipment.  This will prevent any injury that could inhibit your workouts, and will ensure that you are getting the most from your routine. Also, try instructor lead classes that will help you get started learning the proper technique and form for specific exercises.
8. Doing too much too soon.
   Make use of any free personalized sessions your gym may offer so you can create a custom workout plan that is suitable for your fitness level and that will help you achieve your goals.  Being an over-zealous, fitness wannabe will only lead to injury, soreness, and decreased motivation.
9. Not working with a professional who is certified by an accredited organization.
   Personal trainers or gym staff members are great resources for helping you achieve your weight and fitness goals.  They will work with you to create a custom workout plan that is tailored to your needs.

Read Full Article …