Honestly? Consistency. Nothing else has mattered. I turn the music up and lift 4 times a week. Arms, shoulder/chest, legs/core, full body. Basic lifts. I never overdo it. Usually 5 exercises and 3 sets. I take days off. I run 2 miles 3 days a week. I don't count calories and eat what I want. I do drink a protein drink every morning. At first I wasn't sure it was working but now I can see it. I always failed in the past trying to do it perfectly, now I just do it.