u cud try high intensity biking if u want, it burns body fat/calories etc as well as increase ur hgh production by alot.

What is your current body fat percentage. There is no way u can get your body fat to 5%, especially if you are 14 and weigh 154 pounds. 5% body fat is body builder and marathon runner's kind. a normal lean kid who does cardio regularly should have at least around 7 percent body fat for health reasons. its simply unhealth to have 5% body fat at your age man....

Doing cardio activities isnt enuf and i wouldnt recommend biking because it's a high intensity cardio activity taht trains for muscular endurance. I am guessin that you are doing VJB to jump higher huh? Well endurance training decerases V.J. An average marathon runner have an average of 12in vertical (from teh VJB).

I would recommend doing some high intensity skill work related to the sport you are interested, basketball, football, or what ever sport you are playing. Also, high intensity power training also burns a lot of calories. The P90X program is an excellent example.

Lastly and probably most importantly, WHAT R U EATING? From now on if you want to lose body fat, drink 16 cups of water a day minimum cuz fat tend to dissolve in water. second, no more chocolate, chips, pop, junk food, McDonalds or anything containin lots of fat and unwanted sugar. Fruits such as strawberries are good to satisfy the suguary cravings.

Those ar basically waht i did to get my body fat to 6.7% from 13%

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im 13 and im a 5% body fat. im also pretty muscly, but i hav done boxing for 3 years which has kept me really healthy and fit

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Age:15 Height: 5' 10" or so. Running Vertical Jump: about 33-35 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

p90x program, what the hell is that?

do a shitload of cardio work-outs like running or swimming and shit. also gotta watch your diet too.

k would working on a cross trainer machine be alright or would that still decress your vert its one of those machines that you dont touch the ground so theres no impact on your legs would that be alright

if you dont know what i mean its one of these

Cross trainer picture

__________________
"Give me the ball and ill carry the team"
stats:

Age: 15
Height: 6 foot
Weight: 163lb
Running vert: 30
Squat: 148 (326lb)
Deadlift: 138kg (304lb)

Novice weights stats

Starting:
Squat: 78kg (171lb)
Deadlift: 88kg (194lb)

End of Phase 1:
Squat: 98kg (216lb)
Deadlift: 105.5kg (231lb)

End of Phase 2:
Squat: 128kg (282lb)
Deadlift: 123kg (271lb)

End of Phase 3:
Squat: 148kg (326lb)
Deadlift: 138 (304lb)

should be ok as long as you dont make your workouts 2 long and 2 often

__________________
Age:15 Height: 5' 10" or so. Running Vertical Jump: about 33-35 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

no, dont do high intensity, thats whats going to take away from your workout. High intensity is for conditioning, not for losing body fat. If you do high intensity you'll tire yourself out from ur workouts and it breaks down ur muscles when u should be recovering. ALSO, when doing high intensity running or treadmill or anything like that you lose muscle as well as fat when u sweat it off. You may lose more weight, but not all of it is fat. You want to get on the cross country ski machine and do low intensity workouts, like walking on it for about 45 mins 3-4 days a week. It may seem kinda odd, just walking on it, but evey bit of sweat that comes off ur body is fat, not muscle. You start losing the fat after the first 20mins so make sure you do more then 20-30mins cuz then u r not really doing all that much. Besides that, eat healthy, follow the recovery thread, and go in the pool and swim whenever you can and your body fat % will go down

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but if i use the cross country ski thingy will that decress muscle or not cuz you dont have any contact with the ground

__________________
"Give me the ball and ill carry the team"
stats:

Age: 15
Height: 6 foot
Weight: 163lb
Running vert: 30
Squat: 148 (326lb)
Deadlift: 138kg (304lb)

Novice weights stats

Starting:
Squat: 78kg (171lb)
Deadlift: 88kg (194lb)

End of Phase 1:
Squat: 98kg (216lb)
Deadlift: 105.5kg (231lb)

End of Phase 2:
Squat: 128kg (282lb)
Deadlift: 123kg (271lb)

End of Phase 3:
Squat: 148kg (326lb)
Deadlift: 138 (304lb)