I've just started exercising after losing almost 40 pounds (I've got another 75 or so to go).

I want to make sure I exercise "smart" as my main goal is weight loss, and after that I want to increase strength and endurance.

I am LCHF with IF -- I feel best exercising while I'm fasting as it gives me extra energy.

I have a membership to Planet Fitness, plus this Summer I'll be swimming 3-4 times a week in my friend's pool.

Suggestions for keeping my body using it's own fat, and also keeping insulin low?

Right now I'm doing the treadmill until about 126 heart rate -- and keeping it to that rate for 10 minutes at 3+ miles per hours (I'm not in great shape). Plus doing the weight machines for about 20 minutes, working on upper, lower and abs somewhat randomly and slowly increasing weight. Then I go swimming and do laps for awhile, and then play around holding my breath and staying under as long as possible, and then tread water for awhile talking to my friend. Somehow I have no soreness whatsoever, and I'm thinking that may be from the swimming or somehow related to the diet.

Thanks for any suggestions.