SPOKANE, Wash. -

If you've been hitting the gym all summer and haven't seen the results you've wanted, it could be due to some bad exercise habits you've picked up that you don't even know about.

When it comes to your workout, you might not even realize you're doing anything wrong. By being aware of some of these bad habits and the effect they have, you can work to eliminate them from your regimen, and hopefully see better results. 

Life By Daily Burn came up with a list of bad habits at the gym, and these are a few. 

Number one: you're not warming up. If you don't do it, your chance of injury goes up and you decrease how effective your workout will be. 

You may be training too long as well. The recommended workout is 45 to 55 minutes and your body needs a recovery day. 

Also, do you find yourself answering text messages while working out? It's best to leave your cell phone in the locker. But, if you need it for music, keep your phone on airplane mode. 

So, what are some good workout habits you should be picking up?

Make sure you're eating enough. To gain muscle, you need fuel. If you're trying to lose weight, make sure you're eating a healthy diet. 

And even though it's hard to find enough time to get a good night's sleep, it's important to shut down at a normal hour. Sleep is essential. You're muscles aren't growing unless you sleep. 

Lastly -- and we've all probably been guilty of this -- don't copy the workout of other people. One trainer say "monkey see, monkey do" just doesn't work when it comes to working out. The danger there is that you might not be trained on how to do a particular exercise and could hurt yourself.