Running vs. Walking

I'm not exactly sure what conflicting ideas you're talking about exactly. The only place I mention 20 minutes of cardio is high-intensity interval training, which doesn't follow the usual rules as I say above.

Ideally you're doing at least 30 minutes of cardio, plus another 15 - 30 minutes of resistance training (or more cardio).
 
Oh, wait, now I think I understand what you're saying.

The point is that there are three energy producing nutrients in your body (carbs, fat, and protein), and the way they're utilized is dependant on the activity you're doing.

When you're just jerking around the house or at school or at work, doing nothing much at all, you're burning fat - which is used for extremely low-intensity activities. However, because these activities are so low-intensity, you're burning a negligible amount of fat. Not enough to lose weight, really.

If you want to stimulate faster fat burn, you have to do a more intense workout (thus requiring more energy, hence more fat burn). However, for high intensity exercise, your body first attempts to use carbs. Carbohydrates are a much more high-energy-yield nutrient than fat - so it makes sense that your body would save these for higher-intensity activities.

So, in order to stimulate the accellerated fat burn, you'd first have to utilize these carbohydrates.

Now as far eating fewer calories than you take in, this works on a different principle. No matter what, your body needs energy. If it requires more fuel than you put in it, it's going to tap into its stores to get at them. Body fat is stored energy - if you're not providing enough energy to the body (i.e., eating as many or more calories than the body burns in a day) then the body taps into these fat stores for energy.
 
Say for example if I run on the Treadmill for 20 mins with no incline with heart rate between 130-140 VS I walk on the Treadmill for 20 mins with 9.5 incline with heart rate between 130-140, would the end result be the same?
 
Not necessarily - it would really depend on your level of conditioning. When you walk with a high incline you're relying less on cardiovascular endurance and aerobic capacity and more on the muscular endurance and strength in your quads and calves. Two totally different workouts, and the amount of energy usage will depend on how developed you are in the areas required to do those workouts.
 
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