what is the best way to lose body fat percentage?

I am 17 years old man, 170 lbs,5.7 ft,14.6% body fat.I want to decrease by body fat percentage to 7-8%.what is the best way to decrease body fat percentage in 2-3 months? I have been working out since last 1 year.I am athletic.I used to play soccer,rugby.

Public Comments

1. Why? you are in the classification of (near) super athlete. 14.6% is extreamly low. when your body fat percentage gets too low, your body tries to find balance... thicker hair growth on your arms and legs. (your body tries to gain insulation)... your body will try to use your muscle for fuel, since fat is fuel, and you don't have enough, muscle is next. you need this fat to pad your feet, hands, rear end... so on. a healthy diet, cardio (max) 45 mins /day, 3-5 days a week. weight training. will lower fat percentages. just be careful, find balance.
2. You already sound like you are extremely fit! Your body fat percentage is already extremely healthy - usually 14-17% body fat is classified as fitness/in shape for males. Anything under is an athletes body fat percentage. I guess it really depends how hard you are prepared to work for it. Realistically do you have the time and dedication to train like an athlete does? Instead I'd suggest focusing on a combination of cardio exercise (try high intensity interval training to burn some serious fat) and weight training, the more muscle you build the more fat you will burn. If you're dedicated to your healthy diet and exercise then you probably could manage it, but I'm not sure if 2-3 months is realistic, it would probably depend on the shape you are in already training wise.
3. Eat 6 small but balanced meals per day. Your carbs should be high in fiber and your proteins should be lean. Fats should be sparing but concentrated in the omega 3's and omega 6's. Avoid greasy foods, alcohol, and candy. Based on your weight and percentage body fat, your lean mass is about 145 lbs. Based on your lean mass, your estimated basal metabolic rate is about 1794 calories per day. http://spartafit.com/main/basal%20metabolic%20rate.html If you eat 179 grams of carbs, 104 grams of protein, and 29 grams of fat per day, that will provide a caloric deficit of about 400 calories per day and will cause you to lose a little less than a pound per week. Combine it with the exercise and you will lose between 1 and 2 lbs per week. To reach your goal, you will need to lose about 13 lbs of fat in about 12 weeks. This should work. Here is another link to a less agressive fat loss calculator. http://spartafit.com/main/calories%20for%20toning%20up.html