Colin Swinn @csptraining

#FITNESS INFO: How to improve workouts : WARM-UP SETS DON'T skip warm up sets before lifting. Set aside at least 10 minutes and take your time warming up. Doing 3 sets of 20 reps with light weights can help signal your nervous system that it's time to lift. #dontskip

#FITNESS INFO: How to get better workouts : EATING BEFORE A WORKOUT Eating proper meal b4 workout can make difference in workout session. So, what should you eat? Stick to lean source of protein & complex carbs. & ditch fats before a workout as slow down carb absorption

#FITNESS INFO : How to get better workouts : DRINKING WATER Make sure hydrated before each workout. if your thirsty at beginning of workout then you're already dehydrated. try drinking 16 oz. of water 30 mins b4 workouts. It’ll make a difference with intensity of session.

#FITNESS INFO : Lifting heavy doesn’t mean more muscle . Lifting heavy isn't prime reason 2 build muscle. Eating in calorie surplus is. If not eating enough calories, you'll hit plateau & never build muscle. Lifting heavy important, but not main factor 4 results. #eatright

#Personal Training Offers : Any London based people wanting a PT to get fit for the summer ? Get in touch for fabulous offers & discounts. Get the body you always wanted Email us at [email protected]. #summerbody #lookgoodfeelgreat #PTofLondon

#FITNESS INFO: 4 of 4 Tweets 3 THINGS YOU HAVE TO DO BETTER Here they are: 3.) STOP Doing Same Workouts - Doin same workouts 4 long periods of time is counter productive. U become bored & plateau. switch up ur workout each month 2 prevent plateaus, & increase ur excitement

#FITNESS INFO: 3 of 4 Tweets 3 THINGS YOU HAVE TO DO BETTER Here they are: 2.) STOP Going Too Heavy - Taking long rest periods, combined with going 2 heavy, is bad combo. It leads to injuries & limited gains. Try lighten up the weight & focus on doing the exercises slower.

#FITNESS INFO: 2 of 4 Tweets 3 THINGS YOU HAVE TO DO BETTER Here they are: 1.) STOP Resting Too Long - Take shorter breaks, & time yourself. This is the most common mistake . Limit your rest periods to 60-90 seconds between sets and stop dazing off. #stopnow #notgood

#FITNESS INFO: 1 of 4 Tweets 3 THINGS YOU HAVE TO DO BETTER If you're doing these things during your workouts, then please stop. Let's improve them... And, you know what? They're actually quite simple fixes... #stopdoingthis #easy2fix

#FITNESS INFO: 2 of 2 Tweets HOW MUCH CARDIO? add in 2 added days of HIIT ( High intensity training ) at maximum of 10-20 mins a session. great way 2 perform HIIT is 2 use 20 seconds at a fast speed, followed by 40 seconds at a slow speed. repeat until 10-20 mins are up.

#FITNESS INFO: 1 of 2 Tweets HOW MUCH CARDIO? A good starting point is to begin with 3 days of steady paced cardio at 30-45 minutes... (This is if you're trying to maintain or cut). Once you get this down, you can then add in some HIIT.

#FITNESS INFO: 2 of 2 Tweets LET'S EAT GOOD FATS Consuming these foods in moderation will help raise your good cholesterol (HDL), and decrease your risk of cardiovascular disease. It's important though to eat these in moderation, as fats are super high in calories. #gd4u

#FITNESS INFO: 1 of 2 Tweets LET'S EAT GOOD FATS what are good fats? & why should we eat them? Monounsaturated and Polyunsaturated fats are known as good fats. They are found in foods such as: Nuts Vegetable oils Peanut & almond butter Avocado Salmon Herring Sardines

#FITNESS INFO: 3 of 3 BALANCE is “ Key “ Notice carbs are highest recommended % . This is cos they play an important roll in daily functioning. You don't have 2 eliminate carbs 2 burn fat. Do it right so you can sustain it. It’ll be better long term for you & ur health.

#FITNESS INFO: 2 of 3 JUST HAVE BALANCE If you want to build more muscle - you must be in calorie surplus. Once you have your calories down, you must stay within these ranges: Protein: 10-35% of total calories Carbs: 45-65% of total calories Fat: 20-35% of total calories

#FITNESS INFO: 1 of 3 JUST HAVE BALANCE Balance is "key" NOT fancy diet thats pushed hard by marketers. You can burn fat build muscle by using balanced approach. most important thing to understand is calories. want 2 burn more body fat - you must be in calorie deficit.

FITNESS INFO: 3 Things you must do better 3)STOP doing same Workouts. Doing same workout for long periods of time is counter productive & boring. This is why most stop. They become bored & plateau. Try switchin up workouts every month 2 prevent plateaus, & increase workout fun

#FITNESS INFO: 3 Things you must do better 2)STOP Going Too Heavy .Taking long rest periods, combined with going 2 heavy, is bad combo. This leads 2 injuries & limited gains. Try lightening up weight & focus on doing exercises slower. This will burn more, & recruit more fibres

#FITNESS INFO: 3 Things you must do better : 1) STOP Resting Too Long - Take shorter breaks, and please time yourself. This is the top most common mistake I see guys doing way too often. Limit your rest periods to 60-90 seconds between sets and stop dazing off.

#FITNESS WORKOUT: 1.) Overhead Dumbbell Press - 10 reps 2.) Bent-Over Dumbbell Row - 10 reps 3.) Body-Weight Push-Ups - 20 reps 4.) Stationary Dumbbell Lunge - 10 reps with each leg. 60 second rest after the 4 exercises then repeat circuit x 4 . #fatburner #godoit