Q:  I am overseas on a career contract and am trying to make progress training, but am suffering insomnia and sleep deprivation (taking meds for that), fighting exhaustion, fighting a disease that is genetic and runs in my family but is manageable, fighting the airborne illnesses that are inherent here in this Asian country and give me cold and flu symptoms at least once a month, and am overweight by 20 pounds. I want to lose weight and get bigger while I’m here. I have six months left but feel like I am not making headway, despite going to the gym 5 days a week and training and doing cardio. What can I do?

A: First off, you’re fighting an awful lot and that’s the key here, I think. You need to stop fighting and just find ways to flow more - with life, with training, with relaxation. Keep in mind that sleep deprivation is a training progress killer - and a killer in general. You must get a good night’s sleep in order for your body to repair itself - not only from training but from day to day living, including fighting off disease and illness. You have a lot of competing factors that are using up what little rest you get. Fighting any disease, no matter how manageable, and fighting airborne illnesses unfamiliar to your immune system from another country, is a tall order alone. So here’s what I suggest: Train less. You need to adopt a Monday, Wednesday, Friday schedule or some similar schedule, and have at least one day of rest in between workouts - with weekends or at least 2 days off between a one week cycle of workouts.

When you train, I want you to train fewer sets, keeping weight the same, but executing SUPERB form. You are probably over-training in addition to not having the ability to repair because of lack of sleep and illness, so do less and you’ll get more. I do guarantee that much. As for cardio. Don’t worry as much about cardio - since your energy stores are depleted and you can only fit in so much. I recommend tightening up on your diet, but making it very antioxidant rich. You need to take double vitamin doses - particularly Vitamin, A, E, and C. You are in an Asian country, so take advantage of local vegetables from markets, clean and cook them well, and start supplementing indigenous proteins with whey protein powder in between meals. And begin walking more - not focusing on results of cardio on a piece of equipment. Get out and see this country you’re in, and your attitude might change at the same time.

Instead of putting so much pressure on yourself to get results, let results come naturally by being consistent and “no pressure” with yourself. I sometimes think people don’t sleep because they worry so much about getting everything together all at once, it’s impossible to see sleep improve. I will bet once you relax and stop putting pressure on yourself and just ACCEPT where you are and what you are doing, you will not need sleep aids as much, or if you do, you’ll get more sleep naturally. Taking 15 to 20 minute power naps - sometime in the afternoon when there is no real pressure to sleep - will help. So would a little meditation, since it’s quieting your mind and body for 30 minutes.

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