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Well-Meaning Workout Strategies That Backfire

Working Out at the Crack of Dawn Strategy: Setting your alarm for 5:00 a.m. to fit in a gym session before work.

How it can backfire: A morning workout can be a good idea if it's your only option, but if you're skimping on sleep in order to sweat, you may be stalling your progress. Not getting enough sleep can stall weight loss and lead to everything from fatigue to type 2 diabetes in the long run. Not to mention, you may not have the same amount of energy in the wee hours of the morning.

Solution: If your jam-packed day just won�t allow you to hit the hay earlier, you may need to let go of the �all or nothing� mentality when it comes to your workouts. If you like starting your day off with some exercise, wake up just 15 minutes earlier and do a short 10-minute workout in the morning, and then fit in two more 10-minute bouts of exercise at other intervals in your day. Studies show this strategy can be even more effective than one continuous sweat session, and you�ll be more likely to get a full night�s sleep, which is vital to your health and losing weight.

Following the 'No Pain, No Gain' Methodology Strategy: If you aren�t drenched in sweat, blood, or tears by the end of your workout, you don�t consider it a successful session. Your motto is �go hard or go home� each and every time you train.

How it can backfire: A recent study found that exercise can be enjoyable and offer the same benefits (if not more) when you don�t beat yourself up during your workouts. The research, published in the journal Medicine & Science in Sports & Exercise, found that people who exercised three days a week at a "somewhat hard" intensity (that they actually found enjoyable) improved their aerobic capacity (something which has also been linked to improvements in BMI and blood pressure) by as much as 17 percent. Too much intensity all the time may make you feel worse after you exercise, not better, which isn�t a long-term strategy for success. Plus, continuously pushing your body to its limits can be stressful on your system, making you more susceptible to injury, illness, and overtraining.

Solution: Balance is key. Keep some high-intensity workouts in your rotation, just don�t let that be the only type of training you do. Alternate days of harder sessions (like CrossFit) with a softer routine (like a yoga class) the next.

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