Even the best intentions can be lost to the simple distractions of life. Just about everyone has done it: set time aside to focus on a workout, and then allowed that window to shut bit by bit until there are only a few moments left. Trying to squeeze in an entire hours worth of a workout into half an hour doesn’t work. Your body won’t have the time to catch up to your hectic pace.

The tips that follow are aimed at eliminating the ‘time-wasters’ that keep you from getting the most out of your routine.

1. Treading water. By working out with weights that are below your fitness level , you are essentially consuming valuable workout time. It may be more comfortable to do twenty reps of less weight, but it’s not going to get you what you need in your workout window.

2. Popularity. Being sociable at the gym is great, as long as it isn’t affecting your routine. It’s easy to fall into conversation with someone you know instead of remaining focused. If you’ve got all day to workout, this is fine. But if you only have an hour, a ten-minute conversation counts for 20% of your workout!

3. Not thinking ahead. Have you got your entire workout planned? Do you have everything you need? Is there anything that you can’t afford to miss? Asking these questions ahead of time will provide a streamlined workout.

4. Not progressing. By doing the same routine over again and again, you are not getting ahead. It is important to revise your workout to accomplish as much as possible.

5. Relaxing too long. If you can’t find the machine or space you are looking for at the exact moment, try doing something else. You will get the most benefit by keeping forward momentum.

6. Postponing your plans. If your regular workout is in the morning and you decide to get at it later in the day, your chances of finding the motivation are a greatly diminished. Stay determined.

7. Eating right. Getting the most out of your workout also means keeping a balanced diet complete with supplements, structure and focus. By introducing the necessary building blocks for an energized workout, you are better able to use workout time wisely.