Obviously each person has their own personal standards for what fit means for them. I would say that three hours a week, four max, is enough to do the Starting

Obviously each person has their own personal standards for what fit means for them. I would say that three hours a week, four max, is enough to do the Starting Strength programme, which will reliably make you a lot stronger than the median person of your sex. Congratulations on your weight loss. If you’re around 1.83m our physique is very similar. I find intermittent fasting helpful, not eating at all, just drinking water or tea one day a week. I started off trying to run and just gave myself shin splints over and over and hurting my knees. Squats fixed that for me and after a year of weightlifting I started running in the treadmill, 2k and gradually building up to 10k, all on the treadmill. Then one day I ran a half marathon distance and felt fine, calves a bit sore the next day is all. For me all I needed was to take it very slow increasing distance. Keep up the sleep apnea treatment. It sounds awful. As for reducing body fat enough to look good on the beach those fork put downs are the hardest. My cursory reading of the medical literature suggests that the recommended BMI is too low for health benefits as measured by longevity. Mildly overweight people live longer than people in the healthy body weight range. But definitely look after your sleep. That’s almost certainly the best health investment you can make with your time.