Whether by fasting, intense exercise, low carb diet, or a steep energy deficit (or all of them) regularly create a glucagon dominant state to increase lipolysis.
I don't care where you start from or what activity you choose. Progressively overload your training so that you force an adaptive response.
I like lifting heavy shit, but pick your own poison.
Antonio Et Als work indicates upto 2gm/lb results in favorable body composition. (what I do)
Eat more fat/carbs to increase energy or gain weight Eat less fat/carbs to lose weight.
Whilst total energy balance dictates change in mass, high fat and carbs preferentially increases fat mass over LBM.
Conversely, high protein energy preferentially increases LBM over fat.
All you have to do now is be patient and wait for the magic.