hye, i'm 21, 175cm and 80kg.

my current excercise is jogging twice a week (30 min, around 240 cal on treadmill). I jog at constant speed, is that good?

and i also play badminton twice a week (around 1 hour game).

My diet is breakfast 2 slice bread or a pau or fried noodle or 2 fried egg
Lunch is quater plate rice, half plate vege and a piece of egg. (It's kinda hard to choose food as i'm working and only nasi campur stall is near to me)
dinner is 2-3 pcs chicken and vege.

i have doing this for about 1 month, but no weight loss. any thing i can improve?

This post has been edited by bikerzfrenzy: Feb 26 2012, 11:52 PM

intense low volume heavy weight training

means if workout use a heavy load and less reps? sorry try to google but cant actually understand the meaning

http://en.wikipedia.org/wiki/Strength_training

hye, may i know what exercise u do? means the exercise and repetition. i'm confused whether to do heavier exercise with less repitition or lighter with more repetition. i dont know what exercise to do to fill the 30 mins. btw i only have this machine at home

hit the gym means exercise with dumbells?

Well, this evening i use my machine and do 3 set of 12 repitition for each exercise. here's the list

1 - butterfly bench press (6kg)
2 - leg extension (5kg)
3 - chest press (5kg)
4 - lat pulldown (5kg)
5 - decline sit-ups

i spent for about 30-40 min just now. so is the exercise good? can i continue with this routine? other than this equipent i only have 2 dumbbells (1.5kg each). my aim is to lose weight.

hye can someone confirm with me am i in the right direction. Thank you

sorry, its 50 pound, confuse, 1 bar is 10 pound...

http://health.yahoo.net/articles/fitness/p...achines-avoid#0

anyone can comment on this? my exercise right now is all in the list.. i dont know what else to do...

so, how can this be prevented? proper warming up?