Interval Cardio Training devours fat

Looking for a cardio workout that burns more calories in less the time, you should take a look at this study. In it, the researchers show that exercise of moderate intensity exercise with more energy after a high intensity.

During session A, subjects cycled first 6 minutes of moderate intensity, then rested 6 min, and then rode another 6 minutes of moderate intensity. The latter set is called second bolt below. Session A Session B looked like, but the rest period between sets of 6 min was reduced to 30 seconds. In session C subjects cycled 4 min with high intensity [80 percent of their VO2max], then rested 6 min, and then cycled for 6 min moderate intensity.

The researchers got eight male subjects in their mid-twenties a few times to ride a bike. The researchers determined how much work the men had to change and how much oxygen they consumed - and thus how many calories they burned. At various times the working sessions on various subjects 4 - A, B, C and D. Each session began with a cardioset which the subjects are moderately exerting few minutes [first bolt]. What followed was at every session is different.

Cardio interval training, alternating a few minutes of high intensity running, cycling or rowing, and then with a moderate intensity moves, thus burning more calories than you based on the calorie counter on your machine might expect.
Intensive exercise reduces the efficiency with which the body moves at a moderate intensity. How can know that the researchers.

Session D finally looked like C session, but in this case the rest period between heavy and moderate-intensive set of only 30 seconds. The intensive effort increased the consumption of moderate exercise, you see. The shorter the rest period, the greater the effect.

They know that the efficiency is greater inhibitory effect of the recovery period after intense exercise is shorter. You must be noted that while the effect of such training in the long run, if you get fitter and build more fitness, less likely.

Weight loss do's and don'ts

I found this post on a realy nice blog about weight loss.

Don’ts
Move your body more instead of eating less. Your body gets used to a low calorie diet. After a few weeks the metabolism starts to slow down. You’ll get tired fast and your motivation to go to the gym is gone. I’m not saying that you can eat everything you want but just keep your intake around 2000 kcal
Don’t eat carbohydrates (sugars and bread) before going to bed.Yes, the body needs to recharge after burning calories and it’s good to consume slow carbohydrates but overnight it’s going to store this energy…. as fat.
Don’t eat everything you want on bulk day. Your body needs one day of the week to recharge its energy depletion. This also triggers its metabolism to go up.
But don’t overdo this or you end up with the same body mass index as the week before.
Don’t weigh your body every day. This will not motivate you and weight loss is all about motivation.
Don't drink soda's with a lot sugars. Drink light products instead.
Don’t go to the gym in the morning on an empty stomach. Eat breakfast, and then start your go to the gym after 45 minutes. Your body needs energy to burn. If you work out on an empty stomach you’ll probably burn some fat and energy depletion in your muscles will occur. You will end up with muscle failure and acidification. Your body needs to burn something and starts to use your muscles as an energy source. A good idea if you want to be skinny and want a nice bone definition instead of muscle definition.
Do not consume too many carbohydrates together with fats (what??? no more hamburgers). Eat fat with proteins instead, this fact is proven many times. It even postpones your hunger much longer than a carb rich meal.
Don't watch  the TV all night, buy a home trainer instead and watch your fovorite show.

Do’s
Shorten your cooling down and then later that day do some extra cardio. Your body still has a high metabolism 30 minutes after workout. If you do cardio twice a day, you get that extra 30 minutes of fat burning for free.
Consume slow carbohydrates 2 hours prior to workout. These slow carbs take longer to digest and gives you energy during you work out. Your body needs that energy, really it keeps you motivated. Again, IT’S ALL ABOUT MOTIVATION.
Consume 20 – 30 grams of proteins 45 minutes before workout, this will help you gain muscle mass instead of burning it.Consume the same amount of calories spread over the day. Better have 6 smaller portions than have 3 large ones. Insulin level should be as flat as possible. Peaks result in fat storage.
Listen to your favourite music during exercise. You'll burn more calories this way.
Have a nice and healthy breakfast. Slow carbs (i.e. oatmeal, whole wheat bread) and proteins. Its triggers the metabolism and this will give you energy during the day.
Drink a lot of water. Don’t dry out, it’s not healthy
Eat soup! Eat low calorie soups with proteins. This will kill your appetite for a long time.
Take one day off per exercise week. Your body needs to rest from all your hard work outs. Recharge your muscles or you’ll end up with injuries.
Get a minimum of 7 hours of sleep per day. Stressed and tired people are getting fatter faster than smiling people. 
Take the stairs instead of the elevator. a lot of people take the elevator, and there not crippled.
If you’re going to the gym. Take your bike instead of the car.
Buy a playstation with exercise games like "My Fitness Coach Club", these games really keep you motivated.