Working out too hard?

Question
Hi,
I workout daily for about 2 hours, first alternating running/walking at a steep incline for about 50 minutes, then a 45-minute spinning class.  My heart rate usually goes up between 156 and 165 (I'm a woman, 5'4", 125 lbs, 42 years old and very fit).  But for the last month or so I think I may be working out too hard because I give it all I've got and I can barely get my HR up to 155 and I feel exhausted, plus my quadriceps and calves feel really sore and tired when I climb stairs during the day at work.  I have to cut down on my workouts a bit because I'm also having trouble with an old knee injuring I got from running.
Anyway, my anxiety is about the fact that I've gotten to a level of fitness where I'm comfortable with my weight and I eat healthy foods but I don't have to be on a diet.  If I cut back on the intensity or duration of my workouts I will be burning fewer calories and the whole equation will be unbalanced.
I think I'm over-training and I don't see how I can cut back without gaining weight in the process!
Please help!
Grace

Answer
Hi Grace

# 1. Don't weigh yourself daily. You will only get frustrated and drive yourself crazy.

# 2. Stay away from fried foods. Those will kick your butt the most.

# 3. Eat five to six meals a day. Healthy snacks between breakfast, lunch and dinner will keep your metabolism working 24/7.

# 4. Eat more carbs in the morning and afternoon for energy, and more protein at night.

# 5. Try to do cardio exercises five times a week and weight training at least twice a week.

# 6. Workouts can become repetitive, so have fun. Be creative. Do all kinds of exercise for at least 40 minutes.

# 7. Don't starve yourself. You may think that helps in the short term, but in the long-term, you're only hurting yourself.

# 8. Maintain a slow and steady weight loss. That's key. Think one to two pounds a week. That's the healthy way to lose weight. (Do the math: 2 pounds a week x 8 weeks = a 16-pound weight loss).

# 9. Stick to a healthy diet and exercise plan. If you do, I promise you will feel great about yourself.

# 10. Don't be too hard on yourself. You will makes mistakes. Don't quit, keep working hard and enjoy life, but in moderation!

cheers