Friends often ask me what they are doing wrong in the gym. I train as a sideline, and thought I’d offer up a few secrets for a successful workout. My BMI is under 17, and I work out six days a week so I know from whence I speak when I say:

1.      Don’t bring a gym buddy. I see pairs of hesitant girls tip toe onto the floor in new spandex, and after a day or two never see either of them again. The reason? Instead of encouraging one another, gym pairs often impede the flow and focus of the workout for each. I’ve seen far too much bench drama, and very few successful workout partners.

2.      Cardio sandwich. Begin with your heaviest cardio, proceed to free weights and the target area of the day, and end with 30 minutes of cardio. The sandwich brings your heart rate up just when you need it to flood new muscle with blood.

3.      Follow through. Intrepid gym rats know that no machine or military press will do a thing unless executed properly from beginning to end. Don’t be in a hurry, use all of the targeted muscles, and hold for a good ten seconds at the end of each set.

4.      Rest time. Make sure you are resting enough between sets to gather energy for the next apparatus. Conversely, don’t let your heart rate slow too much or you’ll find yourself dragging.

5.      Hydrate. Body builders are notoriously stingy with the water. Also, don’t hydrate with energy drinks or caffeine which will wreak havoc with your heart rate. Good old filtered water is all your body needs.

6.      Make gym a second home. Bring clothes if you need to squeeze in a workout. Watch movies while moving, and become comfortable with every piece of equipment in the place.

7.      Leave your phone at home. Those who devote much time but little actual effort are usually phone blocked. They can’t stop texting, tweeting, or responding long enough to make a dent in their fitness level. You can’t text your way to your best body.