Okay, this is getting talked about more and I'm getting PMs about it, so let's keep it to this thread instead so the fatties don't revolt and leave us for brawl hall.
Read this before asking a question: http://www.liamrosen.com/fitness.html
I'm certainly not an expert, but I do a ton of reading on the subject from actual accredited fitness authors. When possible, I will link to actual experts and/or studies who support my assertions. I've also done this shit myself and have a good handle on what works and why. At the risk of inflating Pub's spank bank, here are the pictures of my personal progress since 2009:
k, ask away.