There is evidence that more body fat, rather than sugar, is burned with prolonged easy to moderate exercise. This conjures up the vision of untold hours on a boring bicycle, elliptical, or treadmill machine. However, just because the body may be using more fat than sugar during these long exercise periods, it has not been determined whether there is much of a physiological difference in the bodies use of these two fuels.
This specifically relates to how much fat or weight you are going to lose with either method.
It is a well-known fact that in order to lose fat and increase your lean muscle mass you have to exercise. It is also a fact that if you exercise consistently and you burn more calories than you take in from food or drink you will lose weight and lose fat.
Perhaps one of the reasons people lose weight on a moderately intense but prolonged type of exercise is that they stick with it. It is much easier to plod along then it is to really hit it hard with a vigorous, intense exercise session. Either type of exercise will help you lose fat and weight. You just have to stick with it.
If you are the type of person that wants to hit it hard and lose weight, try interval training. Exercising in this manner means you are going to intersperse bursts of high intensity vigorous activity with much easier activity.
The reason interval training works is because the extra high intensity bursts is generally do not last very long in this allows your body to catch up during the moderate activity.
Interval training offers a challenge enabling the exercise session to continue longer than it would be if it were all high-intensity movements. Because of the high intensity periods combined with the moderately paced times, your overall calorie usage is higher than when simply doing moderate paced activities.
Each form of exercise helps you to lose weight and lose fat.