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.