Need some questions cleared up

Hi there, im posting this for my gf as she is the one trying to lose weight. I on the other hand am trying to gain weight and therefore i understand weight gain better the weight loss. She is currently about 67-68kg and 5'9" BF prob around 25-28%. Her problem is trying to lose those last couple of inches around high upper thigh and hips, the rest of her body is pretty toned, but her goal is to be around 62kg.

Now we all know losing weight really is basic maths. You burn more calories then you consume, and using the equations its easy to determine how many calories you should be eating. I have no problems understanding that. But it also goes further, you need to be eating the right foods. We both cook our food, whole, healthy good meals. Its rare for us to eat fast food etc. Foods are mainly proteins like chicken, keep the sat fats low in our diets, and carbs are complex. This comes to my first question.

I want to know if i understand this right. Complex carbs are good. They breakdown slow allowing the body to have a source of energy over a period of time until you next meal (6 meals a day of course). Eating simple carbs instead burns to fast, this makes the body go into starvation and burning muscle fiber, constantly eating simple carbs causes the body to hold onto fat storage as it believes all the energy it will be getting will be burned to fast to be usefull. Simple carbs have their use aswell though like after a workout when you want to fuel those hungry muscles as fast as you can. Is my understanding correct here?

My other question relates to exercise, or too much exercise. One thing i understand is lose weight = burn more calories then you consume = calorie deficit. But lets take a real exaggerated example. What is someones maintainance level was 1500 cals, but they do enough exercise every day to burn 1250 cals. I dont understand from what ive learned is this will have an opposite effect and cause weight gain. Theres a general rule that you get your maintainance level and - 500 cals as a base line. What stop people from saying screw that im going to burn 1000 cals a day and lose weight faster! Apart from the extra time it takes to do that etc.

How much exercise is too much when trying to lose weight? Whats the downside to doing cardio 7 days a week for 45mins then doing it 3-4 times a week instead? It confuses me because you work out your maintainance level based on a day to day scale, eg 1500cals a day. Yet you work out 3-4days a week and burn 500 cals per session. Why dont people make it 7 days a week and get more weight loss? Assuming we live in a perfect world where we dont work and have all the time we need to simply work out and eat right.

well typically sugar is bad because it causes "insulin spikes" this is bad when your losing weight cause typically insulin spikes lead to fat storage, complex carbs are good because they digest slowly which creates a slower and steady release of insulin.

make sure she isnt having any carbs after like 5 pm except for veggies. And remember your body needs nutrients to burn fat properly so you cant starve yourself its better to eat more than your maintenance and exercise more to create the caloric deficit also known as the Gflux principle.

soo say her BMR is 1000 + 500 or so for basic daily tasks thats 1500, so eat like 1800-2000 and burn 700-1000 calories in exercise...

These numbers are random numbers but should get the point across.

as far as to much cardio just keep it progressive and changing

like week 1 = 3x a week at 30min
week 2 = 3x a week at 40 min
week 3 = 4x week hiit cardio for 15 min
week 4 = 4x week 2 hiit cardio and 2 moderate days

and 7 days of cardio isnt necessarily bad you just want to make sure your body has plenty of recovery time, id say at least take 1 day off

how that helps

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Ok so the insulin spikes make sense, the amount of exercise makes sense. But the numbers still confuse me.

eg Whats the difference between
1. TDEE = 1500, consume 1800-2000, burn 700-1000
or
2. TDEE = 1500, consume 1000, burn 500

I take it situation 2 your starving yourself, your not getting enough calories for basic daily active levels. Plus on top of that you further depleting calories through exercise and your body fights back to try to store fat. Its just everywhere ive seen it says work out your TDEE then - 500cals as a baseline, but your saying work out you TDEE + 300-500cals - 700-1000 cals through exercise.

well typically sugar is bad because it causes "insulin spikes" this is bad when your losing weight cause typically insulin spikes lead to fat storage, complex carbs are good because they digest slowly which creates a slower and steady release of insulin.

 
This doesn't matter towards the days caloric needs though.

make sure she isnt having any carbs after like 5 pm except for veggies. And remember your body needs nutrients to burn fat properly so you cant starve yourself its better to eat more than your maintenance and exercise more to create the caloric deficit also known as the Gflux principle.

 
False, false, false.
 
Dogma, Dogma, Dogma
 
There is nothing wrong with eating late at night. Nothing wrong with eating carbs. Gflux is bs.

soo say her BMR is 1000 + 500 or so for basic daily tasks thats 1500, so eat like 1800-2000 and burn 700-1000 calories in exercise...

These numbers are random numbers but should get the point across.

as far as to much cardio just keep it progressive and changing

like week 1 = 3x a week at 30min
week 2 = 3x a week at 40 min
week 3 = 4x week hiit cardio for 15 min
week 4 = 4x week 2 hiit cardio and 2 moderate days

and 7 days of cardio isnt necessarily bad you just want to make sure your body has plenty of recovery time, id say at least take 1 day off

how that helps

 
You're just confusing the hell of people.
 
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Go here: http://www.fatlosstroubleshoot.com/ (I am not an affiliate by the way)
 
Learn about what fat loss really is, ignore the all the dogma, and save yourself a lot of trouble.
 
If you want a cool free download there is some good stuff in the Did you hear report Leigh Peele just released at http://www.bodybyeats.com

lol 3 posts and your recomending that bs

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Follow a low GI diet, because all calories are not created equal.

To loose weight in a healthy manner you need to make a deficit of 500-1000cals a day, for it to equal 1-2pounds weight loss in a week.

Your friends BMR is: 2100 (http://www.nutritiondata.com/tools/calories-burned)

She can either cut 500 from her food or burn 500 or do a combination of the two. DO NOT go under 1200cals, in this case, do not do a deficit of more then 900cals. This will work against you in the long term, as your body will think its in a starvation situation and will start workinging more efficiently - unfortunally for us this means getting used to function on less calories and adapting. This comes from own experience, when i was living off 800-1200cals, exercising, and not loosing anything for a month.

Again, your body is very adaptable. For example, if your going to jog every day for 45min, the muscles you constantly use will get adapted and get more efficient - hence you'll burn less calories. People say you should take days off as this make it give it your all(mentally) on the non rest days, gives your body time to recover and build itself back, so there is no physical barrier to doing you best on non-rest days.

As for sugar spikes etc....it doesnt matter what you put in you if you just want to loose weight as long as you keep end up with a calorie deficit I lost weight on (half whenever I had one, guilt would not let me finish) chocolate criossants and choclate and other sweets. However,you are creating suger spikes and your depriving your body of nutrients which will make cravings and hunger much more elevated. Furthermore, only having sugars/carbs in your diet encourages your muscle to break down - and thats the last thing we want. So lots of vegetables, whole grain(half a cup-one cup a main meal), lean meat and healthy fats - the fats actually really help you feel satisfied for longer and promote the breakdown of bad fat in your body. And my best tip for meal time: herbal tea with every meal! It fils you up, makes you eat slower, makes sure your hydrated so you dont mistake thirst for hunger.

Hope all that helped!