Declining performance after almost 4 months of continous exercise. Why is this?
Ive been exercising almost religiously for about 4 months but have observed a declining rate of performance for the past 1 and a half month.
I haven't changed anything in terms of diet and sleep since the first day of my exercise. Though now I feel more lazy to workout despite the major weight lose I have incurred (I know I should feel more motivated to workout but my body just seems lazy at times).
I have a day job and only workout at night at around 8 or 9pm to 12 midnight then I sleep afterwards, I have been doing this 3 to 4 times a week for almost 4 months now. I have been missing on sessions for the past 2 weeks because I just feel so lazy and tired to workout. Even got to the point I fell a sleep on my exercise mat before a pushup routine lol.
My routine has been very high impact (in terms of cardio) for my first 3 months but I have reduced the intensity lately due to my declining performance and drive to workout. Also I have been feeling my legs are not recovering enough that's why I switched it up a bit.
My only goal as for now is to lose fat in my upper torso. I can see that I am getting there already but still not quite enough. Building muscle is only a secondary thing for me but will sure be a benefit nevertheless. I can already see some of the abs peeking out of the fat, which I assume just means I just have to uncover it.
To comply with my body fat losing goals I usually go on a caloric deficit so that I can, even though I missed a day of workout, continue to lose fat; I don't know if this is the correct approach though.
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This sounds like classic overtraining. I'd try taking a full week off from all strenuous workouts. Instead of a workout, just warm up and stretch or go for a walk. Take it easy for seven days and see how you feel in the workouts after the break.
In athletes, overtraining is closely associated with undereating. This is hard news for someone working on long-term fat loss, but it might be necessary to increase the amount of calories, fats, or carbs at least temporarily. It can be productive to reduce those macronutrients for body recomposition, but your body might have had too much. You might need to make adjustments to your diet in order to continue working out productively.
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