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6. Using Cardio Equipment Improperly
When using the elliptical trainer, treadmill or stair climber, do you stand up straight? Or are you slumped over, trying desperately to keep up? The American Council on Exercise calls this the "gym slouch," and it not only prevents you from getting a good workout, but also can be damaging to your spine.

Hanging on to the cardio equipment robs you of a true moderate- to high-intensity workout - think of all the extra calories you can burn from moving your arms and forcing your body to maintain balance. If you can't stand straight on the cardio machines, slightly decrease the speed or resistance level. If you must hold on, rest your fingers on the bars rather than keeping an iron grip.

7. Performing Strength-Training Exercises Improperly
You can hurt yourself if you don't adjust the seat height and weight of strength-training machines before you use them. Choose a weight you can lift for 2-3 sets of 10-15 repetitions each while maintaining correct form throughout. If you're struggling after the first few reps or you're using momentum rather than muscle to lift the weight, decrease the weight. Be sure to perform each repetition slowly and with control, and don't hold your breath. Exhale when lifting the weight and inhale when releasing the weight. And finally, remember to rest your muscles for at least 48 hours between training sessions.

To see results, isolate the muscles and focus on the specific zone you're working. For example, an effective abdominal workout requires contraction from the rib cage to the hip bone, whereas most people use their upper torso, neck and head to lift the weight. Other common mistakes include doing lat pull-downs behind your head instead of in front of your shoulders and chest, and failing to lock your elbows at your sides when toning the triceps.

8. Consuming Sports Drinks And Energy Bars Unnecessarily
Most recreational exercisers don't need bars or drinks to give them energy. If you exercise for 60 minutes or more, depending on the intensity, you may want a sports drink. For a 30-60 minute workout, water should be sufficient. No matter how long or hard you work out, drink plenty of water - at least two cups of water before your workout, plus another 4-6 ounces every 15 minutes during your workout. By the time you feel thirsty, you're already mildly dehydrated!

9. Setting Unrealistic Expectations
If you drag yourself to the gym three times a week to walk for 30 minutes, you expect to lose weight, right? Probably not. Despite advertisements to the contrary, it's unrealistic to think you can lose 30 pounds in 30 days or that you can have washboard abs simply by doing 10 minutes of crunches a day. In reality, experts recommend 3½ to 4 hours of physical activity per week just to prevent weight gain. There are 168 hours in a week - spending one percent of your time in the gym won't transform you into a supermodel or a marathon runner. If you want results, you've got to do the work.

It's best to build your fitness gradually and lose only 1-2 pounds per week to ensure you don't lose muscle or bone tissue in addition to fat. If you set goals appropriate to your fitness and skill level and don't compare yourself to others, you won't get discouraged and be tempted to give up after just a few workouts.

10. Burning Yourself Out
Motivation is a great thing, but starting off too strong can lead to quick burnout, soreness and eventually giving up. If you're new to exercise, consider a few sessions with a personal trainer to learn proper use of machines and healthy ways to achieve your fitness goals.

You can't shrink fat in one particular area of your body, so don't burn yourself out trying. The best way to change your body composition is by eating fewer calories and burning more fat through regular aerobic exercise and strength training for all major muscle groups. If you have medical concerns or prior injuries, be sure to discuss your fitness goals and plans with your doctor.

Working out may seem like it should come naturally, but even the most experienced gym-goers have room to learn. We all make mistakes, but if you're spending the time and energy on a workout, you may as well reap the benefits.