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      Week 3: Follow Darryl's weight loss journey

      If you are waking up and making an excuse as to why you can't get to the gym, you're probably not alone. People come up with all kinds of excuses as to why they should skip their daily workout. But that could cost you in the long run.

      This morning, our Biggest Loser contestant appeared live on Today in Central New York to talk about excuses he's used and how he's learned to stick with an exercise regiment. Darryl Sanford is a 41-year-old father of 5 who admits he's always struggled with his weight. Now, he's on a path to a healthier life.

      Adam LaPaglia, a trainer at Trillium Fitness, says there are several mistakes people make. He has some helpful tips to keep you on track with your exercise routine.

      Mistake #1: Sleep deprivation. Your body needs adequate sleep to recover properly. Too many people don't catch enough zzz's.

      Mistake #2: Thinking you have to work out every day. You actually need to take a day off so your body can recuperate.

      Mistake #3: Not eating enough. You need to be properly fueled to get the best results. Make sure you eat a well-balanced snack of proteins and carbohydrates two hours before you workout.

      Mistake #4: Sticking with the same old routine. Change it up so you don't get bored. More than 6 weeks of the same exercises could force you to hit a plateau. Try different things like group classes.

      Bottom line, take control of your destiny. Much of the motivation comes from within. Find a friend to help keep you motivated.

      Click here to read more about how to stay motivated to exercise.

      Here are 12 more tips to stay in the game with your work-out routine.

      These are some tips Darryl has already incorporated into his life.

      Over the next 12 weeks, you will get a chance to witness his transformation on Today in Central New York. We'll follow his road to a healthier life for the next several months. From weekly weigh-ins to tips from his trainer, it's a series you won't want to miss.

      Leave a comment below with words of encouragement for Darryl.