They don't call it "fun time" or "joy hour" for a reason. Working out needs to mean working hard―really hard, or else you're just wasting time.

By Robert Fure

Sure, that may sound simple or obvious, but then again if it really were, we wouldn't need articles like this, entire websites dedicated to fat loss, and two dozen different magazines promising to get your jacked, ripped, pumped, or whatever the hell else you want to call it.

Over the past four years, I've been in the gym between 4 and 7 days a week, working out for 30 to 90 minutes at a time and I've seen a lot of different people come and a lot of different people go. I've seen twigs go from benching the bar to pressing 125% of their body weight and I've seen overweight guys who can't handle a flight of stairs make a treadmill their bitch.

Unfortunately, I most often see sticks stay skinny and heavies stay heavy, despite showing up. And therein is the problem - you can't just show up. You've got to work at it.

Mistake 1: No Shows.

Just like in the office, if you want to move ahead, you've got to put the time in. You're not getting promoted for putting in a 2 day work week and you're not going to shed those pounds with the occasional work-out session. You're not building a house in one sitting, so how can you expect to build muscle by showing up to the gym once a week?

From a business standpoint, No Shows make gym owners pleased as punch. They pay the dues but don't put any wear on the machines, nor do they take up space on the cardio stations. If you're the no show, not only are you wasting time when you do go, because it's not nearly enough, but think of all the money you're just tossing out the window every month.

Mistake 2: Time Crunch.

Sure, you've seen the advertisements "Flatter abs in just minutes a day" or other promises to help you strip away the pounds or pack on the mass with minimal time put in. Straight off the bat, that's bullshit. They're telling fat consumers what they want to hear - great return off no investment. Anyone with a quantum of sense should be able to figure out that something isn't right in that equation.

To effectively burn fat, you need to put in about 40 minutes or more of consistent exercise. To build muscle, you've got to spend the time to put in the reps. If you've handled Mistake 1 and now you're showing up to the gym, you've got to put your time in. Walking around and talking to the girl at the check-in counter doesn't count, neither days taking a shower or watching the basketball game. If you're there for 90 minutes, that means jack if you only worked out for 20 minutes.

Put in the time or you're just renting space.

Mistake 3: It's Not Working.

If it's not working that simply means you're...

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