Update your knowledge to the latest scientifically approved methods and the reasons behind them.
1) Keto Diet
More likely than not, your number one culprit is your diet. Eliminate SUGAR, increase your intake of HEALTHY fats: first-cold pressed extra virgin olive oil, first-cold pressed virgin coconut oil, organic butter (preferably from raw milk), from GRASS-FED cows, avocados, raw nuts, organic egg. Stay away from corn, cottonseed, and especially CANOLA OIL, it’s a poison.
2) High Intensity Interval Training
Switch to HIIT. You’ll not only maintain your gains, you’ll increase them, and a lot faster.
Even the U.S. Marines now incorporate HIIT with their version called High Intensity Tactical Training, HITT. Full methodology and complete workout charts for Athlete, Combat, Warrior, etc., at bottom of web page:
https://www.fitness.marines.mil/hitt_programs/
PDF is Methodology. Workout chart is Athlete Level 1 of 25.
3) Intermittent Fasting
Burn fat fast. Cut down workout times by incorporating more intensity into each session.
4) Move Every Hour
If you work at a desk, you need to move at least every hour with some bodyweight exercises; examples: sit ups, pushups, leg extensions, squats, jumping jacks,
etc. An hour or two workout after sitting at a desk all day is not sufficient…you need to keep moving ALL DAY.
Lots of great articles covering all these topics in detail including complete workout plans at
https://fitness.mercola.com/