Hey people,
I was hoping to get some advice about dropping my body fat percentage and how to go about it via diet and exercise.
Currently, I am pretty fit and am at about 15% body fat. I have recently started going to the gym twice a week on top of training with a bball team.

What do you suggest is the best way to drop about 5-7% of my body fat?

My current workout routine is:
Monday: 2 hours of basketball training
Tuesday: gym (legs) 20mins spin bike, leg press, leg curl, leg extension, hip abduction, hip flex, back extensions 20mins rowing
Wednesday: 2 hour bball session
Thursday: REST
friday: gym(upper) 20mins spin bike, chest press, bicept curls, lat pull down, weighted row, triceps extension, ab cunches, 20min spinning bike
Weekend : Rest unless I have a bball game.

Madals

I'm by no means an expert, but here's what's worked for me. As with me, you'll probably get there by dropping those last few pounds of fat.

1. Try to exercise every day, just don't strength train the same muscles two days in a row.
2. If you do cardio, keep at it for at least 30 minutes at a time.
3. Work each muscle (strength training) at least twice a week. Your routine includes only one lifting session for each muscle. Add two more days of weight lifting.
4. Quit drinking, especially beer. If you booze, go for vodka. (Not that I practice this one...)
5. Keep away from large meals, eat 5 small snacks a day until you've barely satisfied your hunger for the time being.
6. Stay away from fats, carbs, and sugars.

As u'r pretty fit now, I'm wondering why u still wanna drop body fat?

Look into www.Leangains.com

as an aside, regarding cardio: http://www.ncbi.nlm.nih.gov/pubmed/21178922

heres my thoughts.

having been in the fitness industry for just over a year this is my understanding of the subject. that said if anyone feels what im saying isn't neccessarily true then please feel free to pull me up on it.


One of the most efficeint ways to lose body fat is mixing up aerobic exerice with weight training.

weight training will increase your bodys basal metabolic rate (bmr), meaning that the body will be burning fat away at an increased rate as apposed to just diet and aerobic exercise.

this literally means you will be buring away fat as you sleep after a workout.

Going by what your doing already you have a good mix of exercise and a good start.

One thing i would change is the exercies you are doing.

the ones you have listed i am going to assume that you are using machines rather than free weights.

whilst this is great for begginers to work out with a lower risk of injury, machines tend to issolate just one muscle meaning that using free weights and doing a similar exercise will tend to work more muscles, therefore giving you a greater increase in bmr.

By using free weights and doing powerfull exercises, deadlifts and squats are two great exercises, not only should you start to see an decrease in you body fat percentage but you should also start to be able to see more lean muscle giving you a more "toned" appearnce.

with all that said 15% body fat for a male isn't too bad, most male athletes tend to be around 6 - 13%., so be craefull not to take this too far and lose too much fat, unless of course competative body building is a passion of yours.

finally with this extra weight trainng, ensure your are consuming enough calories to be able to work out. nutrition isn't a strong point of mine but im sure a trainer at your local gym should be able to help you out with this.

hope this all makes sense, good luck and stick with it.

rome wasn't built in a day remeber

Im pretty much in the same boat. Im 5'10 203 lbs with a 16% bf.

Im looking to get down to about 185 lbs for summer. Good luck

-Part of my new PUA theory is just get jacked and be confident and the pussy will come.

My aim is about 10% so I wont be pushing it too far.

I have just started some HIIT routines and its most certainly working. I have also added in another workout session on a Sunday as the basketball season is over now.

Doing some rough measurements to calculate body fat % I am at about 14.5% now so will hopefully keep it up.

Hi,
In my opinion exercise is the best way to burn fats and if you feel irritation in doing hard exercise then swimming and running is the natural and effective ways to burn body fats,,,

_________________
gym orange county

My first post on this forum.

You have plenty of aerobic activity(Bball), so that's pretty much covered.
But I would recommend that you change up your exercise selection on the strength days. Your first priority should be:
1. Squats
2. Deadlifts
3. Horizontal pushing ( bench, incline dumbell push, etc.)
4. Horizontal or vertical pulling (chins, seated rows, bent-over-rows, etc.)

Unless you are a having back or knee issues squats and deads are your number 1 priority. Check out Rippetoes Starting Strength or Stronglifts5x5. If you are into reading about exercise you should read Beyond Brawn, an excellent resource for everyone wanting knowledge about strength training.

HIIT is excellent while cutting BF, you could(should) look into tabata intervals to. Highly anaerobic, and highly effective.

How is your diet, OP? Diet is essential when cutting. Me and some friends are having excellent progress with the Leangains-diet, and I highly recommend this. Also SPAM is great but can be a hard one if your mindset isn't 100% set on dieting.

(Google for information)

Kind regards