A celebrity personal trainer has revealed his top workout tips – including how to say goodbye to bingo wings for good.
Former semi-pro footballer and author Bradley Simmonds, from London, has trained the likes of Maya Jama and Caroline Flack and is set to launch a fitness app to help others on their journey.
‘Being healthy doesn’t have to be complicated,’ he explains. ‘Before I make an exercise plan for any of my clients, I always say that diet and exercise go hand in hand so it’s important to keep an eye on your nutrition alongside your workout routine.’
‘And contrary to what some believe, snacking can be a part of that. It’s about making the right choices. Swap out quick fixes for nutrient-dense snacks that are bursting with natural goodness, vitamins and minerals like a handful of almonds or a banana.’
Speaking exclusively to Femail, Bradley shares some uncomplicated hacks to target areas most requested by his famous clients.
A celebrity personal trainer to the stars including Caroline Flack has revealed his top workout tips – including how to say goodbye to bingo wings. Pictured, Caroline Flack
Former semi-pro footballer and published author Bradley Simmonds (pictured) is a personal trainer to the stars and has helped the likes of Maya Jama and Caroline Flack to get into shape
Pictured: Maya Jama attends Hershesons x Harvey Nichols Space Opening on June 06, 2019 in London
‘Performing hundreds of sit ups and planking for hours on end unfortunately won’t shred that stubborn belly fat.
These types of exercises will improve your core strength and will certainly increase definition but if you want to lose fat in that area, you need to consume less calories or perform exercises that increase your heart rate to be in a calorie deficit.
Find an exercise regime that works for you and fits ‘your kind of good’ – otherwise you won’t want to do it.
You could either smash a 30 minute HIIT workout or simply go for a low intensity run. With consistency, this will decrease your overall body fat percentage, making all those sit up and planks worthwhile.’
Working for 40 seconds with a 20 second recovery performing each exercises x 5
2. Mountain climbers
3. Jack knives
5. Bicycle crunches
Bye bye bingo wings
Most people will head straight to the cable machine to perform tricep pull downs accompanied by tricep dips.
And while this is a great super set to build muscle and improve definition, it’s not the complete answer and is not for everyone.
My best advice is for you to incorporate more functional based workouts alongside isolated exercises.
By doing this, not only will you be performing exercises to improve your muscle definition, but you’ll also be increasing that heart rate which will shred your overall body fat percentage.
Keep your nutrition in check with balanced meals and smart snack prepping and you’ll see a huge improvement.
Don’t expect to see results straight away but if you keep it up, you’ll be able to finally say goodbye to those bingo wings.
Bradley says keep your nutrition in check with balanced meals and smart snack prepping and you’ll see a huge improvement
1. Tricep dips – 20 reps
2. On your knees push ups – 10 reps
3. Dumbbell tricep kickbacks (10 reps each)
4. Cable pushdowns – 10 reps
5. Commandos – 10 reps each arm
Complete five rounds
Building your glutes without bulking your thighs
Let’s start with technique. People who perform squats and lunges with terrible form can only expect a sore lower back and exhausted quads, simply because the muscle (gluteus maximus) you’re aiming to target isn’t actually working – and it really doesn’t need to be this complicated!
If you struggle with your technique, then it’s important you seek professional guidance, so you can work towards successful results. Not performing activation exercises could also be where you’re going wrong.
Simple resistant exercises to switch on your buttocks is super important before performing squats, lunges or hip thrusters.
Resistant band side walks – 60 secs x 4
Single leg bench hip thrusters – 20 each leg x 4
Dumbbell stiff deadlift – 10 reps x 4
Barbell hip thrusters – 10 reps x 4
Bulgarian split squats – 10 reps each side x 4
Cable kickbacks – 10 reps each side x 4
This will help force your glutes to do the majority of the work preventing those quads from overworking.
Lastly, switching up your exercises focusing on strengthening your hamstrings and performing exercises that seriously isolate your glutes will work wonders.
Almonds are a smart post-workout snack as they contain natural plant protein, which contributes to the maintenance of muscle mass.
Plus, they’re high in calcium and magnesium which contributes to muscle function – all vital when you’re toning up those abs or activating those glutes.
Bradley advises switching up your exercises focusing on strengthening your hamstrings and performing exercises that seriously isolate your glutes