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THREE days out of the week Michelle Washington's alarm clock goes off at 4:30 a.m. Instead of her designer pumps, she dons expensive athletic shoes. In lieu of her briefcase, she arms herself with an iPod so that she can listen to her favorite workout CD at the gym she hits before going to work later that morning. But after weeks of working out faithfully and watching what she ate, the 34-year-old public relations consultant wasn't seeing the results that she expected.

"I still wasn't able to fit into my [size 10] jeans," says Washington, a bit disgusted after working out for 45 minutes on the treadmill during her gym days. "I felt like, 'What's the point?'"

Most people who exercise regularly might, like Washington, find themselves at a plateau regarding their workout. However, fitness experts advise that you not sweat it. According to the American Council on Exercise, most people make mistakes while working out at the gym without being aware of it--mistakes that could affect results and could cause injury. However, by altering parts of your fitness regimen, you can see improvement quickly, especially if you avoid some of the most common gym pitfalls.

BEGIN WITH A PLAN: Charles Little, national director, fitness education for Bally's Total Fitness Corp., says that for starters, people should prepare for the gym by eating an energy snack before their workout. He also advises gym-goers to "Have a set plan--rather than a random workout without any real direction." He recommends a 5- to 7-minute warm up, or stretching, before beginning your routine. "Generally speaking, warming up prepares your body for the things you'll be doing later." He says to do 20 to 45 minutes of cardio during each workout, with some strength training at an interval of 2 to 3 times a week.

USE PROPER FORM: When performing strength training exercises, many people do not use proper form, which can lead to injury. For instance, when lifting heavy weights, you should exercise a full range of motion when you lift. The surest way to correct bad form is to work with a personal trainer, who can show you the proper way to do difficult exercises and how to properly work out on machines.

CHANGE YOUR ROUTINE: Once you establish a regular workout routine, change it. Experts say that once people have a routine or physical activity that they like, they seldom alter it, which is a mistake. For instance, if you feel, like Washington, that you've peaked on exercise machines, try using weights to stimulate your metabolism. Take Pilates or yoga classes, which are offered at most gyms. Peaking on machines can lead to injury, burnout or worse--boredom?

"Forty-five minutes on the treadmill is way too much," says MaDonna Grimes, owner of two dance/fitness studios in Los Angeles. "I think when you are doing cardio and you start to get bored, you need to change it up." Grimes, who wrote the book, Work it Out: The Black Woman's Guide to Getting the Body You've Always Wanted, suggests workouts that focus on certain body parts, such as legs and chest on one day, then work another body part the next day.

FOCUS ON YOUR WORKOUT: Many people, when faced with gym boredom, usually tend to stop going altogether, or they begin to focus on things other than their workout. They watch TV, chat on cell phones, even read a magazine or book while working out to make the time pass. All these things can slow you down and adversely affect the quality of your workout, according to experts. Focus on what you are doing. Use music to make your workout more fun and stimulating.

DRINK RESPONSIBLY: Another condition that will negatively affect your exercise program at the gym is dehydration. "Without proper nutrition and fluid intake, there is no way to have a great workout," according to the Top Ten Ways to Improve Your Workout, published by the American Council on Exercise. "Your body needs these fluids to build muscle and repair damaged tissue." Drink water every 15 minutes throughout your workout to counter dehydration and fatigue.

DON'T SOCIALIZE: With so much attention being paid to physical appearance in the gym, it's only natural to find yourself getting to know the Brother with the fantastic biceps, or the Sister with the great curves. Believe it or not, socializing, flirting or talking to the person on the Stairmaster next to you can hinder your fitness goals. Save your breath (and your rap) for another time outside the gym.

COOL DOWN AFTER WORKING OUT: Finally, you are at the end of your workout. The first thing most of us do after strenuous exercise is hit the shower. Not so fast! It's important to cool down your muscles after exercising by stretching them. Stretching improves flexibility, lessens soreness and improves circulation. Experts suggest that when you perform static stretching, which involves holding a position, each stretch should last between 20 to 30 seconds.

In practically everyone's workout, there is some room for improvement. To ensure that your workout is as safe and effective as it can be, here are some tips:

* Consult a doctor. Before beginning a new exercise program, or altering an old one, be sure to consult with your doctor, and perhaps a nutritionist as well.

* Moderation is key. Take breaks and make gradual progression. Don't exercise more than 2 hours at a time.

* Don't try to emulate others in the gym--especially if you are new to working out. Instead, get a trainer to help customize a program for you.

* Adjust exercise machines to fit your body size. Learn how to operate each machine so that you can avoid injury and get the results you want.

* Breathe to achieve maximum fitness. When strength training, take full breaths during each exercise, exhaling on the exertion and inhaling as you release. During cardiovascular workouts, take full breaths in order to deliver oxygen to your muscles.

* Exercise when the time is right. When does your body have more energy? If you are more active at 6 p.m. than you are at 6 a.m., then work out when your body is most receptive.