Any exercise is good. Exercises tend to make you better at those exercises. Did you notice you got better at running and cycling when you ran and cycled? So punching a bag will make you better at punching a bag. Lifting a weight would make you better at lifting a weight. You want to get stronger. How would you measure strength?

It's more a philosophy than an actual "buy this off us" diet, just eating really clean, 'natural' stuff that a caveman would, avoiding refined/processed/whatever food. I know a few people that swear by it but most don't follow it absolutely to the book as then it does get expensive with the amount athletes eat.

Herbalife is incredibly dangerous for you. People really should read into things before suggesting them to others.

Paleo is excellent in terms of getting good natural food into you, and there are some fantastic and tasty recipies out there (i'm currently making paleo protein brownies).

JuicePlus and Herbae are dangerous, and have been shown to be nothing but a fad that do not support sustainable weight loss. A colleague of mine is one some 600kcal a day diet, and has shed a couple of stone. He had a week off and put half a stone back on. Some people look too much for the quick and easy fix, neglecting to think slow progress is still progress.

Another point, You CANNOT turn muscle into fat. It is an impossibility. You can, however, have muscle where the fat once was.

I was meaning with training & dieting you will get the right results of losing flab & gaining muscle. & them brownies sound nice!

Really enjoying adding kettlebell, Tai Chi and Yoga to treadmill & shadow boxing, Tai Chi and Yoga are certainly tougher than they look at times!

Something I've realised lately too is expensive is definitely not always better. I had seen ads on the shopping channels over the years for blenders costing £100+, but I got the cheapest possible from a high street store (just in case it proved to be a 5 min wonder!) and its been brilliant so far.

been adding in more and more stretching and mobility work to my routines recently trying to improve my squat a little.

I agree, Herbalife isn't that great at all it's also pretty much a con imo.

Eat right and train hard.

Eat 5-6 small meals a day (if you can fit it all in) not 3 big meals. Cut down on the carbs as this is what your using for energy, so if you have no carbs resources left your body will start using it's 'fat stores' for energy.

High protein - low carbs and med fats daily should be your intake.

As for the gym I go 5 times a week maybe 6 if I can fit it around work. I'm currently 'cutting' so I'm keeping my reps around the 10-12 mark for 3 to 4 sets per exercise and depending what body part I'm training usually about 6 exercises.
3 sets - 6 exercises for chest. But more exercises when training legs.

As for cardio I try to aim for 30 minutes max after hitting the free weights. 30 minutes after weight training is plenty, but on non weight days I do cardio for roughly an hour.
I aim to burn 300 calories just from doing my cardio and can hit this during my 30 minute cardio workout by walking on a treadmill on a 6-8% incline at about 6kph. Running is good for you but not for burning fat. But imo arguably the best cardio machine to burn fat is the step master.

Just makes sure to warm up on a treadmill (for instance) for 5-10 minutes and stretch also with a couple of warm up sets.
I get all this done within an hour and half at gym, so not long at all.

fasted walking is apparently brilliant for fat loss.

I prefer prowler/sled work but not everywhere has that equipment