RE: cardio help
It will really depend on just how unfit you are.
When coming back into fitness i would generally start by using my exercise bike for 3-4 weeks to build upto a level that would then allow me to start road running again. On the exercise bike it is far easier to vary the intensity.
Although if you do want to run straight away then yes, i feel the method of jogging a bit then walking a bit and just building it up slowly is beneficial.
Do bear in mind though that training for fitness does'nt always go hand in hand with fat loss.