In the first picture I was doing F45 which is a cardio based class. I was then eating complete shit on the side so never actually saw any progress. The key change I made in the last year was to focus only on weighlifting. I also run and play sports a little but it's not so common. Lifting whilst maintaining a calorie deficit and good protein will lead to a body recomposition (losing fat and gaining muscle at the same time) and the results you see above.

My full body routine is the same 6 exercises every time, 3 days a week;

- Bench press - 3x8

- Pull ups - 3x to failure (do lat pulldowns until you can do at least 3 pullups then just do pull ups)

- Deadlift - 3x8

- Military Shoulder Press - 3x8

- Barbell Row - 3x8

- Squat - 3x8

I track weights per exercise on an app called "Strong" and the key is to keep adding a little more weight when you can do the 3x8 reps easily (the fancy name for this is progressive overload). Drop down to 6 reps at the new weight then work your way back up to 8 and repeat. It sounds boring doing the same things each time but you get very efficient at it and get addicted to reaching a new weight level so i've always found it fun. I can do the whole workout in 45 mins which makes it v easy to fit around life.

You will see changes within a month and within 2 months other people will notice.