You've been asking (on YouTube) and now that I'm old and wise here's my perspective. Note that this advice is probably more appropriate for the over forty demographic:
1. Diet always trumps exercise. I've always exercised consistently and gain and lose fat only because of what I've been putting in my mouth. So go easy on the wine and popcorn! I've proven that Intermittent Fasting is the easiest way to control my intake and lose fat quickly. It has lots of other great health benefits too, including cancer resistance and increased libido. If you don't believe me look it up!
2. Steady state running does more for your mind than your body especially as you age. I love how I feel after a run, it's like meditation, but I've noticed that once I hit forty, anything except sprint intervals, does very little for me physically except increase my appetite and increase inflammation (i.e. joint pain). I actually gain weight when I'm training for longer distances. And feel achey all the time. Yuck.
3. Less is often better than more. If I train too hard, too often, I usually don't sleep well, get sick, pull something and generally feel grumpy AF. Not recommended if you want your family to love you.
4. Intensity is more important than volume. Short, hard sessions yield more than grunts and sweat. I'm talking about the kind of stuff you can't sustain for more than 45 secs without a break, and a total time of 30 minutes or less. You should definitely not be able to talk during the work interval. Yes you should be close to vomiting if possible. JK. :)
5. Active recovery is essential for gains. Please don't lie on the couch and watch Netflix all day (and the next) after a tough workout. But also don't go super hard again too soon! Going for a leisurely walk, doing yoga or doing some foam-rolling the day after, can go along way. You'll feel rejuvenated and motivated for the next session. More importantly your joints will be ready for whatever for craziness you plan to throw their way. Muscles get stronger during the rest period after a challenging workout!
Remember to pick workouts that you enjoy because that way you'll be consistent and actually look forward to training. I know a place where you can find lots of fun, intense, short circuits! :)
Until next time, be healthy, be happy and get more sweaty! xo