[DoorwayToNorway]

I think this does have some excellent info, but also some misleading info.

Specifically, your outline of fat burning could be updated. Burning fat is NOT so much about caloric restriction or calories burnt as it is about the macronutrient profile of your diet; i.e. how many grams of carbs, protein & lipids you ingest.

If you are trying to burn fat, you don't have to eat less, simply eat smarter. Do not eat calorically dense foods (e.g. oatmeal), and try to lower your overall carbohydrate intake.

Unless you are in keytosis (a state in which your body burns lipids for energy), carbs will be your main source of energy. Thus, to burn your fat stores, you must burn whatever carbs you've stored first. Generally it takes about 30 - 45 minutes of steady state cardiovascular exercise before you've depleted your carbohydrate stores, and about 20 minutes of HIIT (high intensity interval training).

Another way to burn fat effectively is to do cardiovascular exercise in a "fasted" state—a state in which your body has no available carbs to burn. The ideal time for this is in the morning, right after getting up. Unless you ate a good amount of slow burning nutrients before going to sleep (such as a casein whey protein shake, or a plate of eggs), then your body will have nothing to burn but its fat stores, having burnt much of its carb stores overnight. Another effective way to do this is intermittent fasting, but that can lead to eating disorders or a dangerously low caloric/nutrient intake without proper planning.

In short, if you want to burn fat, do cardio when you wake up, before eating anything. Then, don't eat for an hour after you finish your cardio workout, to let your body burn the most fat possible. Also, doing cardiovascular exercise after weight training can be effective, as you will have burnt many carbs during your weight training.