Five Things You're Doing Wrong at the Gym...

You know there's no exercise miracle. If you want results, you simply have to put in the effort. But, asks MSNBC Contributing Editor Jacqueline Stenson, what if you could get the results you want, and do so in less time? It sounds too good to be true, but fitness experts believe longer isn't necessarily better when it comes to workouts.

The reason? People don't always work out in efficient ways.

“People do waste their time at the gym... unknowingly of course,” Karyn Gallivan, a personal trainer in Nashville, Tenn., and a spokesperson for the National Strength and Conditioning Association, said.

That said, below are five ways that gym rats, however well-intentioned go wrong. Fortunately for the guilty parties, there are also easy ways to avoid these potential pitfalls going forward.

WASTE OF TIME #1: Socializing.

Everyone knows that making friends is one of the biggest reasons people go to the gym. I think it might be the only reason my mother-in-law goes. It's not a bad thing, of course, unless it's preventing you from your primary goal of getting in shape. Personal trainers know the type. The people who spend at hour or more at the gym, yet only logging 15 minutes of actual exercise.

REMEDY #1: Focus!

If you get distracted by an involved conversation, you may not run as fast or lift those weights as hard as you otherwise would. So what you should do is save the socializing for before or after your workout, or at least for regularly-scheduled breaks. If you do are going to pay the money and spend the time to go to the gym, you might as well maximize your efficiency when you're there.

WASTE OF TIME #2: Same old, same old.

A lot of gym-goers find themselves on autopilot, especially after a long day of work. Spending 45 minutes on your favorite cardio machine followed by a quick circuit on the weights is great for your heart, but limits your overall fitness potential. You won't see big boosts in your cardiovascular performance or strength because you're a little too comfortable with this routine.

"Your body has adapted and you're doing a lot of movement but you're not doing enough intensity to get a training effect,” Gallivan said. "Even just two weeks of the same routine is enough to get in a workout rut."

REMEDY #2: Shake it up!

Some people could cut their workout time in half and get better results, and one way to do that is to challenge your body with different types of cardiovascular activity, incorporating various machines and classes into your regimen. A stationary bike is generally the easiest machine, followed by the elliptical trainer, the treadmill and the stair-climber. Of course, intensity matters, too. A tough bike routine will deliver better results than a leisurely stroll on the treadmill.

So, even if you favor one machine over another, mix things up by following the different training programs on the monitor. Be sure to keep strength programs from getting stale well. It's best to use both free weights and machines, and to vary the repetitions and sets, so you can develop and different muscle fibers, which respond to different weights.

WASTE OF TIME #3: You're a cheater!

Admit it. We've all been there. It's okay. It'll be alright if you just say you did it. In all seriousness, leaning on the handrails of the stair-master (to use one common example) is counterproductive. It will offset your efforts by displacing some of the burden of the activity.

"You're really reducing the overall effect of the workout,” Cedric Bryant, chief exercise physiologist at the American Council on Exercise in San Diego, said. "Draping yourself over a machine can reduce the number of calories you burn by as much as 20 percent."

Not to mention the fact that leaning on the rails puts you at risk for injuries of the wrist and lower back. Yes, poor posture at the machine can lead to adverse side effects, such as increased risk of injury if you are trying to work out faster and harder than you should (while relying on the rails to help you get through it).

REMEDY #3: Stand up for yourself!

The rails are meant for balance and safety, but they are not meant to help you get through a routine. Contrarily, try going arms-free for a greater challenge if you feel stable. You'll increase how many calories you burn, and get better all-around conditioning. Plus you won't get hurt or cause yourself long-term back trouble. Kind of important.

WASTE OF TIME #4: Give yourself a break!

Just not too long of one. While resting for a few minutes in between sets of resistance activities helps your body recover and gear up for the next challenge, there is too much of a good thing. You'll waste time and potentially cramp up, then have to cut the workout short altogether.

REMEDY #4: Keep your heart pumping.

Fitness chains such as Curves are popular because they offer workouts that allow you to go from one fitness station to the next. Such a program lets a person incorporate resistance training and cardio into the same half-hour workout. Such short programs probably won't yield dramatic results for you, but this concept can also be applied to longer workouts.

Trainers advise clients to periodically skip breaks between resistance activities and go straight from one strength move to another. This is best when alternating between activities for the lower and upper body, and is a good option when you're pressed for time or ust want to mix things up (see #2 above). You'll be more tired, but will benefit from the change of pace.

WASTE OF TIME #5: Shunning the weights.

This happens to a lot of women, who are afraid to bulk up and thus lift light weights that yield little results. It is no surprise that women who train for strength get much more toned when they have a personal trainer pushing them than when they go it alone. There's just something about a little extra push, too, when exerting the maximum energy on the weights.

REMEDY #5: Push it real good!

Use the Salt n' Pepa song to pump you up. Whatever it takes to get your motivation up, do it. Then use a weight that's heavy enough so you can't even one more repetition by the end of your set. While this is strenuous, it's good to vary reps between eight to 20 repetitions, and to pick a weight that gets the job done by the last rep.

Oh, and quit worrying about bulking up.

“The vast majority of women don’t have to worry about developing unsightly muscles from resistance training. Most women simply don't have the biology to build bulging muscles," Bryant said.

-- Randall Stevens

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.