How can you decrease your bodyfat percentance ?Iam at 11% but i wanna to decrease it even more.

A: You certainly can decrease your BF%, that's what this site is all about! Being at 11% BF you're already very lean and should be able to see your abdominal six-pack (or be very close to seeing it at least). Good job on that! Because you are so lean already, it may not be easy to shed the remaining fat. You have two choices of how to proceed...

Choice 1 is to try and lower your BF% more through solid diet and exercise leading to weight loss. This is perfectly reasonable as long as you're not too young (I wouldn't recommend anyone in their teens with 11% body fat to try and lose more weight). If this is your choice, read and follow this. Just remember to that fat loss will not be easy when you're already so lean so be patient and take it slow.

Choice 2 is to actually bulk up and gain some muscle. Depending on how much muscle you have now, you may like the way you look better with more muscle as opposed to with less fat. If you do not have much muscle on you now and you try to lose more weight trying to lower your BF%, the end-result may not be what you wanted at all. In the process of losing weight and fat you will almost inevitably lose some muscle as well because you are so lean. The alternative is not to try to lose fat, but try to keep it under control while eating and lifting to build up more muscle. This may be an especially good option for you if you are between 16 and 25 or so -- those are the best time for guys to try and gain muscle. If you follow this path and are diligent about good nutrition and training, you may be able to increase your muscle mass significantly over time while keeping your fat around 11% or slightly higher. If done right, you will look pretty buff at 12% BF or so after 8-12 months. This path will require you to overeat slightly to gain weight and, of course, to weight train. Read the Weighttraining article to learn how to weight train properly and read the Nutrition article to learn how to eat right for slow and steady muscle gain.

Remember that with either approach, you will have to be patient and either lose weight or gain weight very slowly. If you lose weight too fast, you'll lose too much of your muscle and if you gain weight too fast, you'll gain too much new fat. So be patient and steady with either approach. Good luck!