True also, but you won't build muscle anywhere near as quickly because you need a caloric surplus to fuel the recovery from exercise (recovery in this context means "build muscle").
The body is a complex machine, and "calories in, calories out" is an over-simplified way of looking at energy usage and storage. I hope you didn't write off the T-Nation article just because it's a bodybuilding/musclehead website. There are actually some very good tidbits on why things that don't burn tons of calories themselves end up having a significant effect on weight loss. Of particular interest may be the effects that HIIT regimens have on EPOC.
For context, I have done both steady-state cardio and HIIT before and saw good results from both, even though I have always been of slight stature. Currently, I do Mark Rippetoe's "Starting Strength" barbell program, and, despite eating absurd amounts of food to fuel the increases in strength I'm making (generally eating at a 700-1000 calorie surplus), I have gained very little fat. It's like the T-Nation article says: the most effective weapon against fat loss is correct nutrition.
The body is a complex machine, and "calories in, calories out" is an over-simplified way of looking at energy usage and storage. I hope you didn't write off the T-Nation article just because it's a bodybuilding/musclehead website. There are actually some very good tidbits on why things that don't burn tons of calories themselves end up having a significant effect on weight loss. Of particular interest may be the effects that HIIT regimens have on EPOC.
For context, I have done both steady-state cardio and HIIT before and saw good results from both, even though I have always been of slight stature. Currently, I do Mark Rippetoe's "Starting Strength" barbell program, and, despite eating absurd amounts of food to fuel the increases in strength I'm making (generally eating at a 700-1000 calorie surplus), I have gained very little fat. It's like the T-Nation article says: the most effective weapon against fat loss is correct nutrition.