Good carbs also include complex carbs ie. Wheat/wholegrain anything, whether it be rice, bread, etc. Simple carbs, meaning ANYTHING processed should be avoided at all costs, because it provides NO benefits whatsoever, except in certain body types immediately following heavy physical activity when your glycogen stores are depleted.
Agreed, but ANY type of lifting is better than none, and BTW low reps is 4-8, high reps is about 8-12 or more. More muscle burns more fat, and lifting gets your heart rate up, so LIFT WEIGHTS. To you guys who are arguing about low/high reps and one doing a better job, well its all about the body part you are training, and everyone is different as well. I find that certain muscles "respond" better when I do high reps/low weight compared to high weight/low reps, for example I do abs low weight high reps, as well as calves and forearms, but for legs I do about 4-6 reps at ~75-80%, 4 sets, and it works GREAT, and both methods get my heart pumping hard. Just lift some weights and quit *****ing.
Best diet is a carb cycle, if you dont know what I mean, I mean eat the most complex carbs on days you do the most physical activity, ie. I eat 120-200g complex carbs on my big leg days which also include some basketball and cardio, you NEED THAT ENERGY. NO SIMPLE CARBS, they will just spike your insulin and cause your energy AND YOUR FAT LOSS to suffer.
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Eat between 50-120g of carbs on days when you are only lifting small body parts ie. bicep/forearm days, or doing only moderate-intensity cardio.
Also, your insulin sensitivity grows as the day progresses, so the majority of your carbs should be early in the day, and late night meals should be almost 100% protein with as few carbs as possible, you want to prevent that insulin from spiking as much as possible. Fiber helps control the release of insulin, which is why fruits and veggies are a GREAT thing to eat since they are filled with fiber. I believe the daily recommendation is at least 10g of fiber, tho I may be wrong. EAT FIBER.
Veggies are also a very very good food to eat, since they have very few carbs (and calories in general). Great filler foods since they fill you up with few calories, and they are good for you too!
Summary: There is no such thing as a diet that works without doing EXERCISE. You can diet all you want, but you won't get ANYWHERE without exercise, and your diet needs to be spot on. I am down to 175lbs (from 265lbs a couple years ago) and I can vouch that I definitely definitely spent my fair share of time in the gym, doing cardio playing basketball and lifting. You have to get off your *** to do something about it.
