Hi @Combusting ,
Sounds like you’re motivated.
Given your access to facilities at work, I’d use the 4-5 times per week gym access to build strength. The trick here is to not overdo it leading to overtraining and loss of motivation after the initial burst of excitement. I’ve seen people progress well using Easy Strength by Pavel Tsatouline.
Go simple; a push, pull, squat, hip hinge and loaded carry.
Push- Any bench press variation. Overhead Press, Seated Press, Landmine Press.
Pull- Any deadlift variation (usually good to start with hex bar deadlifts). Pullups, Rows.
Squat- Again, any variation is fine. Box, Front, SSB etc.
Hip hinge - kettlebell swings.
Loaded carry - start with farmers walks using kettlebells. Vary weight and distance each session.
Do 2 sets of 5 reps and don’t go anywhere near failure. First week focus on 55% of 1 rep max weight. You can increase in increments every 2 weeks. 1-2 weeks 55%, 2-4 weeks, 57.5% etc etc. Using 55% of 1 rep max, you should feel you're working out, learn the movement patterns in a safe way and not injure yourself.
After 8 weeks, you can change up the exercises and start again.
The above gets you into the habit of going to the gym without beating yourself up each session whilst getting some considerable volume in. I’d still pay for a PT to get down some form.
Outside of the gym, I’d focus on increasing your opportunities to move (OTM). Take the long cut instead of a shortcut, walk meetings, coffee walk with friends etc etc. Maybe start going to Parkrun and walking at first, then jog and then build up to running. In the long run, your cardio fitness is going to dictate how out of breath you get doing any activity. Focus on frequency, then duration and then intensity. If swimming is your thing to improve, get lessons and then apply the frequency, then duration then intensity rule.
If you get bored with the above, do it less frequently and substitute one session for a class. Maybe use that session to add in intensity. Only do the class you think will be fun.
Once you get into a comfortable pattern on the strength front you can decrease the number of strength sessions down to 3 and take the other two sessions to build your cardio. Beyond a certain amount of strength any extra gains are marginal, but cardio will help you be fit enough to enjoy doing what you want in life.
If you feel tired, sore or demotivated, take a rest day. This doesn’t mean sitting on a sofa, but a gentle walk.
Might be worth spending some cash on a dietician to clear up the diet.