Simon Waterson, the elite trainer who sculpted the bodies of actors in the James Bond and Avengers franchises, recently revealed common fitness mistakes that may be hindering your progress. Speaking on a podcast with Luke Coutinho, Waterson, known for his military-like approach to fitness, emphasized consistency and a focus on gradual improvement. Here are six fitness pitfalls to avoid, according to the expert who whips Hollywood's biggest stars into superhero shape:

1. Seeking Shortcuts: Waterson stresses that there are no quick fixes when it comes to fitness. True, sustainable results come from consistent effort and dedication to the process. Avoid fad diets and extreme workout routines that promise overnight transformations. Instead, focus on building a solid foundation of healthy habits that you can maintain long-term.

2. Neglecting Consistency: Consistency is paramount. Waterson emphasizes that sporadic workouts won't deliver the desired results. It's better to exercise regularly, even if it's just for a short period, than to engage in intense workouts only occasionally. Aim for a consistent workout schedule that fits into your lifestyle and stick to it as much as possible.

3. Ignoring the Importance of Diet: Exercise is only one piece of the puzzle. Nutrition plays a vital role in achieving your fitness goals. Waterson likely advises a balanced diet that fuels your workouts and supports muscle recovery. Prioritize whole, unprocessed foods, lean protein, healthy fats, and complex carbohydrates.

4. Skipping Rest and Recovery: Rest is not a luxury; it's a necessity. Your muscles need time to repair and rebuild after exercise. Waterson likely cautions against overtraining, which can lead to injuries and burnout. Aim for adequate sleep and incorporate rest days into your workout schedule to allow your body to recover.

5. Poor Form and Technique: Strength coach Jeff Cavaliere C.S.C.S. breaks down some of the most common and damaging mistakes that people can make on a variety of popular exercises. Whether you're a beginner or have been training for years, he points out the simple flaws in technique that could hold you back when it comes to building strength and muscle, and offers some simple fixes—starting with legs. Cavaliere advises against driving your knees into the pad, as this over-activates the hip flexors and can create problems down the road, like lower back pain, if you decide to use leg curls to build strength in your hamstrings. He recommends engaging your glutes on each rep—or simply performing a seated or standing variation instead.

6. Protracted Shoulders During Chest Fly: When it comes to actually performing the machine, Cavaliere adds: "You don't want to do the bear hug motion... As you bear hug, you actually protract your shoulders, and as soon as your shoulders get out in front, your chest isn't doing the work it's supposed to. Instead, drive your body and chest back as your arms come forward."

By avoiding these common fitness mistakes, you can optimize your workouts, prevent injuries, and achieve your desired results, just like the stars Waterson trains.