4) Too much cardio. Too little strength training. But cardio burns more calories, right? Not so fast, lady. Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. A quick strength training or cross training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out.
Health.com: The Best Strength Moves for Weight Loss
5) Hydrating with sports drinks. Sports drinks may give you a boost, but are full of sugar and calories. During any given daily workout, hydrating with plain ol' water should do the trick just fine. If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the Gatorade. Try some almond butter on toast.
Health.com: 15 Foods That Help You Stay Hydrated
6) Doing the same exercises over and over again. When you do the same workout routine over and over, your body gets used to it and it becomes easier. The Stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room. Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Take that new kickboxing class or try one of my workouts!
7) Going it alone. Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner not only makes it more likely that you'll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let's not forget the power of good old-fashioned competition. If your friend is doing 50 lunges, don't you suddenly feel inspired to do 51?
Now that you've dropped those pesky habits, try a new workout: 4 Fitness Trends You Need to Know About.
Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW's Shedding for the Wedding, mentoring the contestants' to lose hundreds of pounds before their big day, and she appears regularly on Extra, The Doctors and Good Morning America.
This article originally appeared on Health.com.
Stay in shape in a fitness class.