The key to effective fat loss in terms of being in the gym is a combination of weights and cardio. Since I have already discussed lifting, it's time for cardio! The amount of cardio that one should do to prepare for a bikini competition is kinda hard to explain. It all depends on the person and how your body reacts. I know that my body likes the fat that I have and isn't willing to give it up easily, therefore I spend a lot of time doing cardio. I am doing an hour of cardio a day right now. I will bump up the amount of cardio I am doing when I am not lossing as much weight. Pretty much it will increase as it gets closer to my show. Start by adding an extra half hour a few times a week then, as time goes add that extra half hour every day. You can repeat this process of adding another half hour of cardio a day if needed. Make sure that if you are doing more than an hour of cardio a day, do multiple cardio sessions. I will split mine up once I get to more than an hour. For example, if I am doing 2 hours of cardio in one day..I will do an hour of cardio in the morning and one hour in the evening after I lift. This is very important because you need to refuel your body in-between sessions. You do DO NOT want to be burning muscle!
In terms of high intensity vs. low intensity I prefer low intensity while cutting. If you are doing a low carb diet, low intensity is very effective because you want to burn fat while trying to keep that MUSCLE!.. If you start to hit a plateau add a a high intensity cardio session every here and there and keep your body guessing!!!