You may have heard of the fat burning zone. This is when you work out at 50 to 65% of your max heart rate. What is your max heart rate? Take 220 - age (40 lol) =180. Multiply that by .5 to get the lower end of your fat burning zone and multiply 180 by .65 to get the upper end. This zone is thought to be below the threshold where your body burns carbs. Working out at the high end of this zone can lead to more fat loss.
How? By burning as many calories as possible during exercise, your body is forced to continue to burn fat for muscle recovery after you are finished. You can burn 20% more body fat by working out in the morning and eating breakfast afterwards.
Aim for at least 7 hours of sleep. Less than than keeps your hormones elevated. This hormone is cortisol and slows muscle growth and stores fat. Stress is viewed as a threat and causes your body to horde fat.
1:3 Rule. Try to work out 1 hour a day at least 3 days a week.
When you lift a weight until you can not lift it any more (lift to failure) you tell your muscle that you need more muscles, so they get the message to grow. This is oversimplified.