Are you stuck in a rut with the same old workout, and failing to notice a difference? Mark Anthony highlights some of the most common pitfalls and shows how to get optimum results from regular exercise.

1. In the beginning

Your expectations need to be realistic. You expect instant weight/inch loss, increased cardiovascular fitness and muscle tone. But you will not see a transformation in your body shape or lifestyle immediately. Exercise takes time and work.

Over-training

It's important to gradually build up your exercise programme instead of committing to a workout three times a week or more and not being able to handle it. Over-training can lead to irritability, depression, anxiety, muscle loss and constant fatigue.

2. Weight-training

Many people avoid weight-training because there is a perception that it makes you bigger. Instead, they tend to concentrate on the cardiovascular side of exercise believing that this will speed up weight loss.

However, lifting weights increases your lean muscle mass and metabolic rate, and this helps you burn more calories. It also strengthens your ligaments and tendons, helping the body function on a day-to-day basis.

When you are weight-training, make sure your workout flows in a specific order. The larger muscles should be worked first as they demand more oxygen. Once you start moving these large muscles, the smaller muscles in the body are then incorporated in the movement. For example, when you perform exercises that involve the back, the arms act as levers and the biceps are also being worked.

As your fitness and strength improves, you sometimes stop seeing and feeling the benefits of your training because you are doing the same routine over and over again. Our bodies easily adapt to exercise, so it is important that you progress on a weekly basis by increasing the intensity of your workout.

2. Cardiovascular exercise

Cardiovascular exercise is fantastic for strengthening your heart and lung capacity. However, too much time is dedicated to cardiovascular exercise. For optimum results, it is best combined with resistance-training and core functioning exercises.

Machines for cardiovascular exercise

Stepper

Problem On the stepper you tend to hold on to the sidebars and allow your heels to come off the steps.

Solution Make sure that when you step that your back remains straight, both hands are placed on the highest bar and you're pushing down through your heels. This takes the pressure off your knees and lower back and re-directs it to your thighs.

Bicycle

Problem On the bicycle you allow your body to hunch forward.

Solution The seat position may be in the wrong place, causing too much pressure on your knees. Make sure that when you position the seat, you have a slight bend in the knee when your leg is extended.

Also make sure your back is nice and straight and your abs are tight. Breathing is so important - just breathe normally.

Treadmill

Problem On the treadmill you hold on to the front bar and increase the speed without control.

Solution Don't hold onto the bar. Instead, allow your arms to move freely when you walk or run. When accelerating, focus on a long stride pattern, heel-to-toe formation.

Rower

Problem With the rower, you drive off with the back and not with the legs and allow the chain to slacken.

Solution The proper technique is to push off with your legs generating power and momentum. Then the back and arms come into play, focusing on the chain to remain straight throughout the full range of movement.

4. Legs and bums

Problem In the gym you probably head for the inner and outer thigh machines.

Solution However, the exercise on these machines works two small muscles in the leg region and totally neglects the major ones required to produce a noticeable change in shape.

Lunges, squats and leg presses are by far the best exercises for developing and re-shaping your legs. In fact, performed correctly, these three exercises alone can change your lower body in the space of just 12 weeks.

5. Rest days

Rest days are seen as wasting time when, in fact, they play a huge part in your overall well-being. Rest allows our bodies to recuperate and function properly, allowing us to achieve our fitness goals safely. Rest allows your muscle fibres to heal and re-generate.

6. Nutrition

It is easy to assume that when you start your new fitness regime, you should cut down on your food intake and adopt a system where you skip meals. Your aim, in fact, should be to have small meals more frequently throughout the day.

By consuming small regular meals, your body's metabolism increases. The stomach is the size of a fist and, if you eat regularly, it will remain that size. Our bodies need a constant supply of nutrients throughout the day.

Fad diets

High-protein fad diets can put immense pressure on your liver and drain energy from your body. A high carbohydrate diet stores glycogen as fat. A well-balanced meal of protein, carbohydrate and essential fats is recommended.

Water

Some people worry about retaining water if they drink too much when, in fact, it's the best diet pill on earth. Drinking non-carbonated water transports proteins, carbohydrate, fats, vitamins, minerals and amino acids throughout our body. It flushes out impurities and cleanses our system, naturally.

Dedication, motivation, consistency and self-belief = progression