1. You'll Lose More Fat Than You'll Gain in Muscle

Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott's research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up, explains Kraemer.

2. Your New Muscle Will Help Fight Obesity

As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!

When I exercise I have no problem being super efficient with my time, but sometimes when I go in to gyms and just observe what’s happening I see many people falling for the same old Gym traos and I guarantee these are the people that are struggling to lose weight or aren’t too serious about their health.

Sure they’ve joined a gym, which great and fabulous but having a gym membership doesn’t do jack squat for your health if you’re not utilizing it to properly.

Below are my top 5 things you should do if you want to waste your time at the gym. (Obviously you want to do the opposite!)