Re: Going from 17 per cent fat to 8 per cent-
Compound exercises will spike all muscle growth hormones ( testosterone hgh etc) which is what you want. Things like bench press squat shoulder press etc. That will improve muscle which will in turn help metabolize fat. However that being said after any lifting you should have a cardio session which has proven to burn more fat than just lifting or just cardio ( whether steady state or HIIT). So do your regular workouts than go for a run. Hope I helped.