Try going for 15 minuite a day, doesnt matter how fast you walk/run. atleast, 15 min per day.

Trying jogging because you're looking into losing weight? What's your weight at the moment?

Can jog at 5.5 speed ah? I find it slow, that's my rest speed.

If it's to lose weight via cardio, HIIT workout is more effective. But if you still prefer treadmill then you should make it interval instead. For example, jog at a higher rate of say, 9kmph for 3min and then slow it down to 6kmph for a slow jog or brisk walk for a min or so and then hike it up again back to speed 9. Doing this continuously will allow your heart rate to go up. It's more effective than walking steadily/ same speed at 5.5kmph.

If you're 110kg, I don't encourage you to run so much as you might feel pain on your knees with constant running. Go light on treadmill such as brisk walking.

Max heart rate? Not the most accurate but try this: http://www.digifit.com/heartratezones/maximum-heart-rate.asp

It's different for everyone.

my diet = No rice (at most, 1-2 nasi lemak a week), totally no exercise  XD

Breakfast = fruits (banana!! )
Lunch = economy rice, without the rice - it's either just take 2 vege + 1 egg or 3 vege  (sometimes just eat fruits - papaya & watermelon)
dinner = homecook, eat vege and soup - no rice.

dropped from 65kg to 62kg and maintain already - cant get any lower,lol

less than a month, felt super weird in the first few days - had to adjust, and do what we humans do best - lie to ourselves. LoL
the lowest point i got to was 61.3kg, too light until my pants too loose - pull the belt cukup cukup

In my experience the easiest way to lose weight is by counting your calories.

Invest in a good digital food weighing scale; you might be consuming more calories than you think so after a while you will be able to eyeball the calories and not rely on the food scale...

If you eat out then it's a bit hard..

I'm still stuck at 16% bodyfat Anyone know or tips on how to reduce those bodyfat?

apparently i measured at this machine. it measures weight, bodyfat and etc.

i think at jusco wangsa maju got one and it costs rm1 if i'm not mistaken.

if you want to better regulate bowel movements, you should focus on eating foods with a good fibre content. like vegetables, fruits or certain cereals.

I agree with this, I was on rice & flour-less dies for a month, but ate lots of greens & fruits to compensate.

I do take rice now, but on a limited basis at 2-3 meals/week (sometimes family eat nasi lemak, takkan I just eat the cucumbers right ) .

At 110 kg I don't think you should even be brisk walking or jogging leisurely, let alone HIIT!

Focus on diet first and bring down total weight. The other forumers may have input on suitable exercise routines.

Diet + light exercise (breeze walking is ok - don't overdo ) I got a friend lost 20+kg, mostly due to diet at first then followed by routine exercises - he was 100kg+ too, now 70-80kg do bodybuilding already got muscles instead of fat really huge turnaround, happy for him

3 month folowing atkin diet and almost 7 month in the gym and using intermitent fasting for diet, heheh getting ready for mr fitness on september, hope i can made it,

pm ur diet too bro 

bro pm me your diet also

3 month folowing atkin diet and almost 7 month in the gym and using intermitent fasting for diet, heheh getting ready for mr fitness on september, hope i can made it,

Thanks.

Just want to share, recently I consume infused fruit water, and exercise, it really can loose my weight for almost 10 kg for 1 month plus.

Thanks,

Are you asking what fruit for the infused water?
I'm mixing lemon and kiwi, it's nice especially you drink it while it's cold.