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Do you have any tips for the new year I can use? I broke 3 ribs playing rugby at the weekend and have therefore been advised to avoid contact sports and 'training in the gym' for atleast 3/4 weeks. Is there anything I can still do on a daily basis that wont impede rehab? ie seated lower body work / very gentle cycling (not spinning) so Im not completely idle for a month? I would really like to know the best way to reduce my body fat percentage from 19% to 14% in 10 weeks, is that possible? can you suggest a diet to support muscles strength training but no mass increase? I am currently doing a mixture of weight training and spinning at the gym which I am reasonably happy with. Next year I want to incorporate some new stuff into my routine (some of it I have started already but had to hold due to slight injury) For next year I want to continue with the new stuff (climbing, kettlebell training, martial arts or boxing) and also try to increase muscle mass by continuing with the weights (SCS etc). I would like to retain one spin session (because its good for cardio & i enjoy doing it). As I can only visit the gym from Monday to Friday my plan of action would be something like this : Monday : Kettlebell (class) Tuesday : Spin (class) Wed : Rest Day Thurs : Muay Thai Kick boxing (class) Friday : SCS (class) Early morning climb maybe 1-2 days per week for 30 mins before work. Saturday : martial arts training closer to home (dont live in London). My diet is a good balance of protein/carbs with supplementation (PH Synergy) I guess the questions are: 1) Is it too much training? 2) Is it a good balance for muscle gain/weight loss? 3) How often should I change the routine around? 4) Can my body tolerate it? (41 yrs old!) Thanks

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I am looking to lose weight Is training in the hypoxic chamber good for fat loss? Is breakfast really that important? I know increasing muscle mass is important for health – what’s the best way to do it? What is a good nutrition plan on a training day? Im currently eating breakfast, morning chicken sandwitch (preworkout), all in one protein shake (post workout) , light meal, energy bar, evening meal (low carb). I want to improve my flexibility I am currently doing a mixture of weight training and spinning at the gym which I am reasonably happy with. Next year I want to incorporate some new stuff into my routine (some of it I have started already but had to hold due to slight injury) For next year I want to continue with the new stuff (climbing, kettlebell training, martial arts or boxing) and also try to increase muscle mass by continuing with the weights (SCS etc). I would like to retain one spin session (because its good for cardio & i enjoy doing it). As I can only visit the gym from Monday to Friday my plan of action would be something like this : Monday : Kettlebell (class) Tuesday : Spin (class) Wed : Rest Day Thurs : Muay Thai Kick boxing (class) Friday : SCS (class) Early morning climb maybe 1-2 days per week for 30 mins before work. Saturday : martial arts training closer to home (dont live in London). My diet is a good balance of protein/carbs with supplementation (PH Synergy) I guess the questions are: 1) Is it too much training? 2) Is it a good balance for muscle gain/weight loss? 3) How often should I change the routine around? 4) Can my body tolerate it? (41 yrs old!) Thanks I often have trouble sleeping - what are the best ways to ensure I get a good night sleep? I want to enter my first triathlon, but am unsure where to begin! I want to enter a triathlon / run a marathon