Our expert says:
I think you have a good starting point and now you just need to give it time. I appreciate that you want guaranteed answers, but they don't exist. Only principles, and in principle, you're doing the right kind of training and you have realised that you need to increase intensity as you get fitter, and that's what is needed.
Four times a week is perfect, my advice is to go two days on, one day rest, because the 4th day will be tough early on - high risk of injury and so forth. So rather take a day off for every 2 of training.
For now though, focus on fitness - if you get fitter, you'll see other results as well, and fitness is the one that changes the soonest, so it provides the best source of motivation.
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