We all make mistakes in our fitness training, but there are some mistakes that you should always avoid.

Here is my list of top six fitness mistakes to avoid which is essential to read if you're just starting out in fitness training, and good to check out if you've been training for a while, to make sure you're training properly and safely.

Not changing your fitness regime

Getting stuck in a training rut is probably the most common training error of all.

Yes, 20 minutes on the treadmill and three sets of 10 reps with five kilogram weights might be fine when you start out, but if you fail to increase either the length or intensity of the run, and the weight or number of repetitions that you do, the improvements will plateau.

In fact, one study found that in beginners, aerobic fitness began to plateau in as little as three weeks when the training load was not increased. So, to continue making progress in fitness, you have to keep moving the goalposts every time they get close enough to touch — every six weeks at least, but ideally more often.

Overdoing the refuelling

Exercise burns lots of calories, and if you intend to get up and do it all again the next day, then you will need to ensure your glycogen stores are replenished post-workout.

But given that many of us take up exercise to shed excess fat and don't work out daily, there isn't a pressing need to scoff down two energy bars and a gallon of an isotonic sports drink after your gym session!

In fact, many people consume more calories in the half hour following their workout than they burned during it — and then they go home and have dinner too! So, be sparing with your refuelling.

Exercising on an empty stomach

A few years back, the idea of 'running on empty' (exercising on an empty stomach) was all the rage in weight-loss training. But although the science stands up, this strategy will ultimately backfire.

If you perform cardiovascular exercise first thing in the morning before you've eaten, insulin levels are at their lowest, while another hormone, glucagon, is at its peak.

This encourages your body to draw on its fat reserves for fuel. But since fat metabolism is dependent on the availability of carbohydrate, when carb stores are low, fat metabolism is compromised.

This makes exercise feel much harder, so you may tire sooner, or slack off and end up burning fewer calories, and less body fat overall.

Worse still, you could end up losing hard-earned muscle as you start burning protein, as well as fat, for fuel. So always make sure you've eaten something before you exercise.

I like to start my day with Special K, fruit and yoghurt to prevent exercising on an empty stomach!

Working in the 'fat-burning zone'

Despite what those charts or green, amber and red light displays on the machines at the gym say, the idea that you only burn fat when you are exercising in a particular 'zone' of intensity, usually between 60 and 70 percent of your maximum rate, is actually wrong!

The fact is, we burn fat 24 hours a day — it's just that the percentage of overall energy that comes from fat changes at different levels of intensity.

A greater proportion of fat is burned during low-intensity exercise, which is where the idea came from that we should exercise more gently — but here's the thing: While the percentage of fat contributing to energy expenditure may be lower during more vigorous activity, it's the overall number of calories burned that really counts when it comes to fat loss.

That means working as hard as you can, for as long as you can, as often as you can!

We're not suggesting you won't gain any benefit from working in the so-called 'fat-burning zone', of course — just that you will benefit more by increasing the intensity.

Failing to keep tabs on your progress

Every elite athlete keeps a training log, which enables them to keep track of what each session entailed and how they felt after a particular workout, and to monitor whether they are getting stronger or faster.

Now, you may not have your sights on the Olympics, but you should be keeping tabs on your fitness regime — otherwise there's no way of knowing whether something is working or not, or whether you are getting fitter. Keeping a training log is also a great way of staying motivated.

Pushing through pain and ignoring niggles

How's your knee? 'Oh, it's a bit sore. I did a 10 kilometre race last night and I'm going to see how it holds up in circuit training tonight…'

If this is you, stop! Pain is your body's way of saying that something is wrong. Ignore it at your peril.

Injuries don't go away when you ignore them — they simply get worse! Equally, if you just have a niggle or an ache, keep an eye on it — and if necessary take a day or two off, and perhaps have a sports massage, rather than pretending the niggle isn't there.

In the long run, respecting your body will enable you to get and stay fitter and healthier.

Ronald Abvajee is founder of My Personal Trainer Wellness, South Africa's first 'virtual gym'. Click here to learn more.