BODY-BUILDING: Having a gym buddy and organizing your time can help you get the most from your fitness routine. [Photo provided to Shanghai Star]

We all know what we should do at the gym, but what about what we shouldn't? Wang Zhenghua looks at some common mistakes that are best avoided.

In a week's time the Spring Festival will descend with much feasting and merriment. In the new year, many people may want to get fit and lose that festive season weight. Body-building can be an excellent way to do this, because managing your health comes before everything else. You probably hear a lot of what you should do to build your body in the gym. But we have come up with a list of what you shouldn't do.

• Fail to evaluate yourself properly. It's very likely you will hurt yourself by lifting too much weight. To build your muscles, you need to advance step by step.

• Not drinking enough water. Replenish the water you lose during exercise and don't wait until you are thirsty. You should have enough water before, during and after your workout. Stay away from sports drinks, which contain large amounts of sugar and calories. In your everyday workout, plain water is your best choice. If you feel tired, try to recharge yourself by having some healthy snacks 45 minutes before you exercise. It will h9elp you drink less Gatorade or Mizone.

• No warm-up. Stretching is essential before engaging in intensive training. To minimize the potential for exercise-related injuries, you should warm up properly by stretching and getting a little sweaty on a treadmill.

• Become a "weekend warrior". It's absolutely wrong to shy away from the gym for a week and complete all the training you need to do on a Saturday afternoon. For those aiming to lose weight in the gym, persistent training will be effective.