For loosing weight, not to mention better health, this article confirmed that it's NOT running, walking nor cycling. But do muscle/strength training, metabolism resistance training, HIIT & eat less processed food. I guess, basically almost all covered by PiYo.
" ...最近新書「有氧減肥大迷思」引發不少討論，作者Craig Ballantyne曾創立「亂流訓練法」，另位作者Chelsea Ratcliff ... 內文中，提倡「10分鐘的高強度間歇運動，可以提升肌力與心肺耐力，遠比有氧運動省時又有效」 ... 書中提倡「肌力訓練、阻力代謝訓練、高強度間歇訓練、少吃加工食物」..."
HIIT needs to work in conjunction with the AFTER BURN effect.
Another term to look for is TUT (Time under Tension): 40-60 seconds total of breakable partial even (i.e. 5 seconds) time of stress on muscles.
Also starving oneself is not healthy based on the two hormones: Ghrelin (signal brain one is hungry) & Leptin (signal brain one is full, enough energy stored - ready to burn energy). Starving habit reduces Leptin and body's not going to burn fat as desired. Understand Carb Cycle - Body will burn carb first then burn fat after. But doesn't mean no carb eating means it will burn fat. Understand the cycle.
No traditional cardio: i.e. treadmill walk, etc. But HIIT (High intensity interval training) instead.
Ideal HIIT duration (30-60 min): 100% of full energy within 20-25 seconds, then rest as much as you need, then 100% again. If more than 25 seconds of workout, it's likely not 100% energy put out, which is not good.
After successful HIIT, afterburn comes in, which is the body automatically burning calories for the next 24 hours.