I know this website generally likes to have discussions on things like this for intellectual stimulation, but is it really necessary to micro optimize exercise to this extent? I don't think there needs to be some sort of mathematical proof or nobel prize winning study to tell you to exercise and eat well if you want to lose fat or become fit (for average individuals looking to improve their health).
Go outside, work hard and sweat for an hour, eat a nutritious meal and get a good amount of sleep. It's not really rocket science. Don't pre-emptively optimize all your workouts based on some cutting edge science before even brute forcing it, building work ethic is far more important. As its commonly said in CS, premature optmiziation is the root of all evil. If doing the basics doesn't work, then sure consider delving deeper into more complex routines.
Go outside, work hard and sweat for an hour, eat a nutritious meal and get a good amount of sleep. It's not really rocket science. Don't pre-emptively optimize all your workouts based on some cutting edge science before even brute forcing it, building work ethic is far more important. As its commonly said in CS, premature optmiziation is the root of all evil. If doing the basics doesn't work, then sure consider delving deeper into more complex routines.