“Long-term consistency trumps short-term intensity.”
I suggest you choose a diet and exercise program that is sustainable; because consistency is more important than intensity. If your program isn’t sustainable, your results won’t be either. It is common sense, but how many people have done an extreme program only to revert to their previous condition. You wouldn’t believe how many otherwise intelligent people have told me that the Adkins diet “worked” for them, but they had gained back all the weight. The problem with quick fixes is they don’t last.
Life is a marathon, not a sprint. You’ll go a lot further following a less intense program day after day, week after week, month after month, than you will on an extreme program you cannot sustain. Intensity is less critical than consistency when it comes to achieving progress. Your intensity will develop naturally over time as you become fitter and stronger.