I didn't read all posts in detail, but here a my thoughts on losing fat:
"All cardio is created equal" - lol! I totally agree! Cardio should be fun, so that you voluntarily do it often. You should not exaggerate with the volume, though.
The moderate intensity is a myth. You don't burn more fat when you exercise at a moderate pace! You burn RELATIVELY more fat! That means, an intense work out burns more calories in total and does better in reaching your gaol of losing body fat!!
2. I think weight training is better for losing body fat than cardio, for three main reasons:
- It's more intense and burns more calories - the least important point.
- It builds muscle which is metabolism active and increases your energy need. Thus, muscle mass helps you stay lean.
- Weight training increases your metabolism rate for hours to days after the work out. It literally burns fat until the day after the workout!
In my opinion, cardio is for building up endurance and health. During a diet it can help burn some extra calories, but weight training and diet are more important factors.
Good luck with shedding your pounds,