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If you've haven’t been seeing the kind of results you expect lately at the gym, there’s probably seven reasons why. Usually when a person hits the proverbial "workout wall" it can be attributed to poor workout habits.

Here are seven bad workout habits you should drop immediately according to Health.com. See if you have any of them.

If you use the elliptical, make sure you're using it correctly. Most people who use the elliptical have a tendency to slow down the longer you stay on it. By doing that, you don't actually get much exercise.  Use it at a vigorous pace throughout your workout and you'll burn calories. But keep in mind the elliptical doesn't provide users with a natural motion, so it doesn't tone muscles the way running and jumping will.

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  • Avoid long workouts at a moderate intensity. You've heard the expression, "No pain, no gain?" Well it's true. You're much better off going 20 to 30 minutes at a high intensity, than going for an hour at a comfortable pace.
  • Quit wasting time between reps. Don't look in the mirror, stay off your smart phone, don't stop and stare repeatedly at the hot looking chick or the muscle bound stud working out near you. (Besides that is just plain creepy!) Plan out a workout for certain period of time and stick with it!
  • Too much cardio and not enough strength training. Maybe you're all about burning calories, so you have a tendency to focus on the treadmill. Remember building muscle is important too. The more muscle mass you have, the more calories you will burn throughout the day.
  • Back off on the sports drinks. They have way too much sugar and empty calories. Hydrate with water instead.
  • Don't do the same exercises all the time. The more you do something, the more efficient your body becomes at doing it. If you run half an hour a day for six months, you'll start burning fewer calories. The secret is rotating your workout routine on a regular basis.
  • Do not work out alone. You'll get better results if you have a partner. You'll enjoy the workout more, you'll more apt to keep showing up, and you will push yourself harder if you have competition and someone to help keep you motivated.