Erm...
Hi  . I read most of the pages, rules and et cetera.
Hope you girls & guys can help me out.
Hope I did not do anything wrong by posting here  .
If I did, I sincerely apologize  .
Really new at this health and fitness thing... 

1) Your age, Current Weight and Height, and if possible BMI and Fat%

According to the physical examination I took from California Fitness
[They were having promotion.. So did it for free]
Erm.
My age : 19
Weight : 46.6kg 
Height : 157cm
Muscle Mass : 33.1kg
Body Fat Mass : 11kg
Percentage Body Fat% : 23.6%
BMI : 18.9kg/m^2
BMR : 1329.4kcal

2) Your Diet

  I am very lost in this area.. Haha...
Breakfast : Eggs, Apple and a cup of warm skim milk.
Lunch : Erm depends... Most of the time, 2 Apples, 200ml-250ml milk, And 1 bread...
          Sometimes eat tuna or ... go for economy rice .... just ... no rice... but with veggies and fishies.
Dinner : Apples and milk. If not apples... its other types of fruits ... like papaya or banana~!

3) How often you exercise and what do you do?

I jog in the evening ... for around 30 minutes or skip rope about 500 times each day.
During weekends, I jog in the morning 30 minutes and evening 30 minutes.
My plan so simple .. lol....   

Erm.. Mainly I want to lose my body fat + tone up. Especially around the thigh and butt area ... Rawr.
However I heard from someone, I should only lose my body fat then only tone up..?
So I shouldn't do any weight training or all that .... ? So I did not implement any of those into my exercise plan.
I also heard that jogging for the first 10-15 minutes will be just a waste of time..?
Erm, if so...  What to do then?

Erm, I am not really sure of the facts that I heard... So, that is why ask help from you experts here.
Cause... the more I read, the more confused I get... Sounds complex to me...

Really sorry, if I did anything wrong that violates the rules or et cetera.
Thank you very much for your time  .
I appreciate it very much.  .

@ Twisted Insanity!

hahaha! I got you there! i believe I know who you are lalalaa..

owh! you're so thin la! " sheesh.. aih.. haha..

30 mins a day, everyday! wow... perhaps, depends on ur intensity of jogging lor.

screw counsellor and shit from california fitness.

make it clear, u r trying to lose weight or lose fat?

if u wana lose fat THEN EAT. if u wana lose weight hten continue

Foods that are rich in Vitamin C have the properties of acting as fat burners. Limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, carrot, watermelon and apple fall into this category. Broccoli and cabbage contain high quantities of calcium and vitamin C, and is also fibrous. What vitamin C does it dilutes the fat and thus renders it less effective. It also becomes easier for such fat to be flushed out of the system.

Pectin is found in apples and mot fresh fruits. This substance is said to be able to limit the fat that is absorbed by the cells. In addition to this , pectin helps in the absorption of watery substances. The reaction of the watery substances on the cells makes it release fat deposits.

Breakfast foods like Oatmeal, skimmed milk and whole grain cereal and even spicy foods containing peppers are considered as foods that burn fat. Oats are a good source of vitamins, minerals and fiber. The capsaicin present in peppers induces the body to produce more stress hormones which in turn revs the metabolic rate burning more calories in the process.

Soy is the wonder product, which has chemicals, which help fat from being deposited and also helps to act on the fat deposits in the body by breaking them down. Soybeans enhance the body's ability to do away with fat.

The juice of garlic or the oil of garlic has the same protective property towards body cells and catalyses the action of getting rid of body fat.

Black Tea, coffee, and green tea also perform the same function. Consuming these foods and doing exercise would increase the metabolic rate of the body. Since the metabolism is boosted and the foods themselves are deficit in calories, the energy and fat that is stored in the body help in the digestion process. In short such foods take longer to digest and require more energy to break them down. These foods are often termed as negative calorie foods. Such foods often contain a lot of water, high percentage of fiber and are low in fat.

U noe there have been talking about HIIT or rather interval training fast for fat loss.

The fastest is 9km/h right? or was it 9mph? +I can't remember..

Jz nw I on threadmill the first time, 13mph seems so slow to me!!!! I guess I've been doing above 16mph normally when I jog, yes, I sprint like those 100m runner...

No wonder I get exhausted easily.. hahaha! and I guess 13mph is like my normal speed of jogging... "

U noe there have been talking about HIIT or rather interval training fast for fat loss.

The fastest is 9km/h right? or was it 9mph? +I can't remember..

Jz nw I on threadmill the first time, 13mph seems so slow to me!!!! I guess I've been doing above 16mph normally when I jog, yes, I sprint like those 100m runner...

No wonder I get exhausted easily.. hahaha! and I guess 13mph is like my normal speed of jogging... "

To determine the speed on the treadmill that you need to set for HIIT, choose the speeds which are pushing you hard but you can keep up for 10-15 mins.

I usually do LISS(Low intensity steady state) cardio for 30 minutes. Yesterday I decided to try HIIT on treadmill.

Warm up 3 minutes,
sprint 30 sec jog 1 min (6 sets)
cool down 3 min.
total=15 minutes

Is the routine ok?