TLDR: create an energy deficit primarily through diet. Strength train to maintain and possibly build muscle. Choose your cardio depending on your body fat. High BF(15%+) = more HIIT. Low BF = less HIIT, more LISS, but keep a combination with LISS immediately following HIIT. Limit saturated fat intake and eat less fat in general. Get enough sleep. Maintain healthy stress levels. Keep protein intake under 40% of total calories. Manipulate carbohydrate intake and place near workouts to minimize the anti-fat burning effect of insulin. The leaner you get relative to your starting point, the more important it is to consume carbohydrates to continue fat loss, and to periodically increase energy intake to maintenance levels.
Thanks for a great post.
The lower fat intake and keeping carbs during a diet is particularly interesting. I have been skeptical of LCHF (and high satured fat intake) or cutting carbs very low during dieting.
Low back started hurting again last week for the first time in half a year. My knee only seems to get better with low intensity low impact training (like walking and low intensity biking) and when I avoid loading it (heavy leg training). Seems to be osteoarthritis.
I recently had an interest in learning some basic olympic weightlifting like the snatch. Problem is an old shoulder injury (broken humerus) that limits my overhead mobility. Physio took a look at it today and concluded that it probably cannot be fixed since the humeral head seems to not sit correctly (or something like that).
Unless things drastically improve, I'm probably just gonna lift light weights 2-4x a week doing whatever and focus on staying in shape.