People have known for 100 years what the way to lose weight is.
Consume fewer calories than you burn. It's that simple. It's not easy, but it's simple.
If there's one giant phony thing in the gym, it's this idea that you have to do all these different exercises.
Squat, deadlift, hip thrust, leg press, bench press, incline press, decline press, barbell curls, EZ bar curls, wide grip, narrow grip, underhand lat pulldowns, overhand lat pulldowns....how many more?
It's mostly a waste of time. Pick a handful of good ones -- most likely the compound movements -- and move on.
You don't have to "shock" the muscle by changing your exercise. That's (mostly) a myth. Muscles grow when they're under stress. And 99.9999% of the time, the way you introduce new stress is progressive overload. For the elite of the elite, the Mr Olympia's and such...maybe there's a benefit to tweaking an exercise because you're trying to sculpt your body to the tiniest detail to win a competition. But for everyone else, it's nonsense. And even the best bodybuilders themselves do the same exercises for 12-15...20 years.
And it's the same story with all these cardio fads. Aerobics in the 80s, Tae Bo in the 90s, Zumba in the 2000s...whatever. It's all about increasing your heart rate so you're burning calories. There isn't a secret exercise. They all function by doing the same thing. You're just choosing the one you enjoy.
People think variety and more is better when it comes to losing weight and building muscle and that's just not true, the vast majority of the time.