Hi John, welcome to ABC!
Train to gain muscle, clean up your diet to lose weight. That switch in mentality will help you.
What do you mean when you say "I have left it late"?
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano