After rapidly growing a significant following on social media, the former Queens Park Rangers midfielder turned personal trainer is now also the go-to fitness man for the likes of ex-Liverpool boss Brendan Rodgers and former Tottenham star Jamie Redknapp.
We caught up with Simmonds for a quick chat after he took us through one of his gruelling workouts at his Fulham Road gym base in London.
The first thing is that it’s manageable – you can get it done in 30 minutes. There are not a lot of rest periods. With weights you need to wait two minutes for your body to recover before doing the next set. With HIIT you can literally do it in 30 minutes. Equipment is not required and it’s enjoyable. Your metabolism keeps working afterwards, so you’re burning calories for 24 hours after your workout, as long as you’re putting good food inside your body.
The lower core can often hold a lot of fat so you need to do high intensity exercises, not your slow ones. You need to do things like jumping jacks and mountain climbers. HIIT core blasts burn fat as well as tone the area. It’s hard because the lower core is everyone’s devil – but high intensity core exercises should help. Your simple sit-ups will tone your upper abs but probably won’t do much for your lower core.
I would have two chicken breasts, sweet potato mash, broccoli, kale and spinach. Perfect.
Nando’s actually isn’t too bad if you pick the right food. It’s quite high in sodium but in moderation it’s fine.
My Nando’s meal is a half chicken, sweet potato mash, corn on the cob and macho peas.
I have carbs in the morning but leave them at night. It’s good to have a little bit of carbs after your workouts but if you’re really looking to shred, don’t eat carbs at night time. Stay away from your white pastas, potatoes and bread – stick to your rice and sweet potato.
He was an idol for me when I was younger so when I met him for the first time I was completely starstruck. I don’t really get starstruck but because he’s such a legend, I couldn’t not. He is the nicest guy I think I’ve ever met. It’s a joy to train him, he trains really hard. He is a true role model on and off the pitch for me.
He’s been smashing it with me because obviously he’s been injured quite a lot this season with his hamstring. We do quite a lot of boxing and get him on the battle ropes just to keep his fitness up to make sure he doesn’t put a few pounds on. He’s a really enjoyable client to have.
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