Aznewbie saidMy workout is strictly cardio. I do interval training for 3 miles on the treadmill every morning, then I do about 1/2 hour on the stationary bike. In the evening after dinner I do another 2 miles on the treadmill (interval) and 1/2 hour on the stationary bike. Then to finish the workout for the day I swim 72 laps in the pool. Its about one mile. I started this workout out about 2 months ago and have only lost 4 pounds. WTF!!!!
I don't eat more than 2000 calories a day. I am 5 10 183.
First of all realize that anything worth doing should be worth doing well.
You haven't even made the effort to put forth a picture, doing the bare minimum possible, yet, you seek answers from strangers, giving them no basis other than the paragraph above. If you went into your doctor's, lawyer's or accountant's office so unprepared they'd tell you to come back prepared, later, and send you a bill for your time. Get it together.
You're lazy, having not even taken time to complete your profile.
Of course, your whole approach is a plan for failure. I have friends who are high-level trainers. They would fire you.
I don't know you, your somatype, your fat levels, your calories levels / composition, so, any advice here, is, at best, an unqualified guess, but, you're doing almost everything wrong. You've had a sure-fire plan for failure up to this point.
Interval training should take about 12 minutes, and you should be done. Period. That's all you need to stay lean and fit. Period.
To preserve your body weight, in the lack of calories, your body will slow everything from heart rate, breath rate, to digestion, in an effort to to protect you from the famine, and yet allow you to continue the hunt. It's a holdover from chasing after prey in the caveman days and drought and so on. Your body will catabolize muscle for fuel.
Clearly, you need to take some time to study this on your own, and to experiment with works for you.
In most instances I've seen with this, the solution has been to
1. Increase calories to get your metabolism back up, and to stop the famine syndrome.
2. Cut back on the cardio. 12 minutes of HIIT, properly done, is ENOUGH. Unless you're training for a marathon, endless hours of aerobic exercise are non-productive, and cost you joint injury and ruin any muscle you might have.
3. Properly done, HIIT WILL INCREASE YOUR CARDIAC THRESHOLD AS YOU GROW OLDER. Steady state cardio does NOT do that. DO HIIT. It's vastly more effective. It preserves muscle. It prevents injury. It saves time. It increases cardiac threshold.
4. You MUST do resistance training. Increased muscle mass is the ONLY THING that will increase your base metabolic rate AS YOU GROW OLDER. Increased muscle mass means it's easier to stay lean, and injury free.
5. Keep your calories UP to sustain a high activity level. Without knowing your body composition, isn't impossible to compute your base caloric requirement, but, I can tell you that 2000 calories IS NOT NEARLY ENOUGH, given your posting. Roughly, HIIT can burn 800 to 1200 calories, per hour..... with lower level cardio burning from 300 to 600 per hour. Do the math yourself. Take some time to get off your ass and study up. Almost certainly you are training your body how to be a fat-storing machine with all that activity and lack of calories. Study the famine response.
6. You say you're 31. Have a CMP done with a PSA test, fasting glucose, thyroid, and testosterone. You're at the age where you likely should be on HRT (Hormone Replace Therapy) to prevent diseases of aging, protect your heart, skeletal muscle, and bone, prevent cancer, increase libido, and promote a general sense of well being. You almost certainly could benefit from HRT/AAS.
7. You should see a mental health professional. Even the very best of master athletes don't train at the level you say you do. It's sounds like you have issues of OCD, or self esteem (the pictureless and lack of profile give it away.).
Understand, all this is sports science. The body is a machine. What works on a GM, may, or may not, work on a Ford, but, there are some general rules. For now, you're training like an idiot.
Now, go use the computer to learn everything you can about sports science.
Now, go eat.
Now, go get the SR21 food calculator from the USDA, and get your food intake tabulated and analyzed.
Now, go get a body fat composition test done.
Now, go get the tests done I mentioned above.
Now, go get your pictures, profile completed.
Now, go get to lifting some weights, or doing some from of resistance exercise (they can be body weight if need be).
Now, go see a pro about why you're obsessed about training.
Now, go see a prof about why you're to lazy, to dumb, or to scared to show yourself, and complete your profile.
Memorize this: anything worth doing should be worth doing well.
After you've done the above, check back, and we'll look at what's going on.
Stop training like an idiot. Study. Learn. Make a plan for success. Execute it.