In any sort of weight loss program your results will be based on 70% diet and 30% exercise. Fitness begins and ends in the kitchen.
I'm 40 and 6 ft, and I've been hitting the gym for about a year and a half. The first year I was hitting the gym 3-4 sometimes 5 days a week, and I was pretty organized. I was mixing it up every six weeks or so, 2 and 3 day splits etc. However, it was mostly isolation exercises of body parts. I wasn't tracking what I was eating but thought that I was eating healthy. In that year I saw some strength gains, but my weight remained constant at 195.
At the risk of starting a nutrition war (and I realize that this isn't the nutrition forum) this is what worked for me. Right after Christmas of this year I converted to a strict Paleo diet and started in on the NROL eternal beginner program. Since then I've lost 30lbs of fat and I'm down to 165. I'm not going to preach the benefits of Paleo eating (not without an invitation
), but the main thing that works for me is that it's not based on portion control, or calorie counting, but on satiety. Eat until you're satisfied whenever you want, but within the boundaries of the eating plan. I eat 4-5 substantial meals a day with snacks in between and the weight peeled off me. Co-workers started asking me if I was sick. My two workout pals have recently started eating paleo with me. One of them has been doing it for six weeks and has already lost 12 lbs of fat. I could go on and on, but I'll try not too. Honestly, it's changed my life. I recommend it to anyone who asks.