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Fitness Models Questions & Answers - Regie Simmons
Diet Exercise Advice
Regie Simmons - Fitness Model Statistics
Regie Simmons - Fitness Model Photos
  
Regie Simmons - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I have been actively going to the gym for more than 6 years but
my real commitment to fitness began approximately 3 years ago
when I was living in Maryland. I don't really count those first
three years because I wasn't very serious about weight training
like I am now.
As my professional career started taking off a couple of years
ago, I found myself under a great deal of pressure and stress.
Going to the gym was my way to de-stress the day. Over time, the
countless hours in the gym begin to pay off big time. My arms,
chest and legs really started to develop. It was around this time
that I met a young woman in the gym that competed in a bikini
competition. She suggested that I look into competing. After some
soul and Google searching, I stumbled onto the Men's Physique
division of the NPC.
What is the #1 thing you like best about being into fitness?
Answer:
This is a tough question because there are so many amazing benefits
to fitness. The most obvious are physical but there are also psychological
and mental benefits as well.
If I had to pick one thing that I like best, I'd say the camaraderie.
I love the positive energy of interacting with people that are
dedicated to getting into shape and staying fit. I see this play
out in local gyms across the country and back stage at fitness
competitions.
What has been your biggest accomplishment in the fitness field?
Answer:
I'd say my biggest accomplishment so far was my 3rd place finish
in the Men's Masters Physique at the 2012 Simmons-Peckham Classic.
This was my first show and I have never been so excited and anxious
at the same time.
In 2012 I have also had an opportunity to conduct photo shoots
with a couple of great photographers and I was selected as Bodybuilding.com's
Amateur Bodybuilder of the Month.
Regie Simmons - Fitness
Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I'm still trying to figure this one out myself. I've had a chance
to chat with a couple of professional fitness models and they
tell me that I'm headed down the right path but only time will
tell if my approach makes sense.
I actually self financed two photo shoots for the experience
and the pictures. The photo shoots provided me with dozens of
quality photos that I've used on Facebook and ModelMayhem. I'm
also using these photos to support the fitness related articles
that I've been drafting for various websites.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I start the day at 6 a.m. and I'm normally in bed by midnight.
I have a full-time job so much of my time is spent sitting at
a desk when I'm not traveling. I work with and for great people
that understand my need to eat at specific times of the day. And,
by specific times I mean 9, 12, 3 and 5! I have a tendency to
get a little grumpy if I'm late for my feeding times so I try
not to let that happen. I normally arrive at the gym around 6
or 6:30 a.m. and I finish up within 1 to 1.5 hours then I head
home to eat and prep for the next day.
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
First, I say hogwash to the notion that there isn't time in the
day. People have an uncanny ability to make time for important
things. The question is, how important is physical fitness to
you? If it's important then you'll find the time.
With that said, I understand that time is precious. To this point,
a bang for the buck cardio routine would be interval training
performed on a treadmill. With interval training you'll alternate
between sprinting and jogging. For example, you run at high speed
for 2 minutes followed by a slow jog for 1 minute then you crank
the treadmill up for the sprint. You can increase the challenge
by increasing the treadmill's incline. I prefer doing interval
training on a stationary bike.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
I think the current recommendation is 1 pound per week, however,
a lot will depend upon commitment levels, physical condition,
dietary changes and training frequency. When people ask for advice
I always direct them to a great
video from Greg Plitt. In this video, Greg talks about determining
the number of calories that you need to "run" your body.
Once you determine this number you can then subtract 500 calories
to lose weight. Until you perform this calculation you're shooting
in the dark. I also recommend that people track their calories.
I use an application on my cell phone to track my caloric intake.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
Pre and post workout meals and supplements will depend on various
factors like work schedule, energy level, exercise time, etc.
I like to consume carbohydrates 1 hour before my workout. There
is nothing better, in my opinion, than Quaker Oats with honey
before a workout.
Approximately 20 minutes before my workout I take a pre-workout
drink. Presently I'm using Con-cret but I've also tried Hemo Rage,
White Flood and Super Pump just to name a few. I like the pre-workout
drinks because they give me a little energy boost after a long
day. I always consume a protein shake following a workout and
a solid food meal within 90 minutes.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
I don't really have junk food cravings that often. And, when
it happens, I give in. I don't see anything wrong with having
a piece of candy as a reward. Cheat meals are actually encouraged.
Notice that I didn't say a PACK of candy or a cheat DAY. Moderation
is key.
You can also have healthy treats to control the cravings. For
example, I will mix 1-2 scoops of protein powder with water in
a bowl then freeze the mixture. It's almost like eating ice cream!
Another secret is to always have food prepared. You're less likely
to make poor food choices if your meals have been prepared in
advance and you're eating every 2-3 hours.
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
Great question. The best advice that I can give is to stay away
from processed foods. You can't go wrong with lean red meat, chicken,
fish, turkey, eggs and vegetables.
People shouldn't be afraid of carbohydrates either. Carbohydrates
are not evil. In fact, they're necessary. I get 90% of my carbs
from Ezekiel bread, oatmeal, vegetables and sweet potatoes. Did
I mention how much I like oatmeal?
In addition to the aforementioned foods, you should add Mrs.
Dash to your list. Mrs. Dash makes some amazing salt-free products
that improve the taste of foods.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
 If
someone is 35 pounds overweight I would encourage them to first
consult a doctor to ensure that they are healthy enough to begin
exercising. Second, I would encourage them to evaluate their diet.
People that are trying to get into shape often overlook the liquid
calories that they consume. Fruit juice, soda pop and energy drinks
all have tons of calories and sugar that should be eliminated.
People can transform their bodies simply by cutting calories
and eating healthy food. Exercise only accelerates that process.
When it comes to training, my recommendation would be to go slow
and train smart.
Fitness Question #9 - I tend to eat out
most of the time and really don’t know what healthy foods to
order from the menu. What tips do you recommend for eating out at
restaurants to make sure my diet will not suffer?
Answer:
Tip #1: Order off the menu. Keep the menu closed. Don't
look at the colorful pictures of the "perfect" unhealthy
food. Those pictures are powerful and they'll draw you in. I typically
order grilled chicken without the salt, butter and steamed broccoli.
You can't go wrong with this meal. Fish is also a sensible alternative.
Tip #2: Stop eating out and get a Foreman Grill.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
You can't go wrong with walking lunges and squats.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I consider myself a work in progress. I am not satisfied and
I'm always looking to improve my physique.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
At present, I am consuming 3,140 calories per day. Here is a
breakdown of my meals:
Meal one: 10 egg whites, 2 whole eggs, 2 slices of Ezekiel
bread, 2 tbsp almond butter, coffee.
Meal two: 3/4 cup of oatmeal and 2 scoops of protein power
(1 cup on high carb days).
Meal three: 9 oz of chicken and broccoli or asparagus.
Meal four: 9 oz of chicken and broccoli or asparagus (plus
1 sweet potato on high and medium carb days).
Meal five: 1/2 cup of oatmeal with honey.
Meal six: 3 scoops of protein.
Meal seven: 9 oz of turkey, chicken or fish and broccoli
or asparagus.
Meal eight: Depending the calories needed to reach my
daily target, I'll have a protein shake, eggs or even a tablespoon
of almond butter.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
I like variety in my workouts so I'm always changing up the order
of my exercises and the tempo. I prefer dumbbells but I also utilize
cables, machines and barbells. Here's a quick rundown of some
of my favorite exercises by body part:
Chest: Incline dumbbell press, incline fly, flat dumbbell
press, peck deck.
Back: Pullups, lat pulldown, bent bar row, pullovers.
Biceps: Alternative dumbbell curls, preacher curls, EZ
curls.
Triceps: Close bench press, dips, overhead extensions,
skull crushers.
Quads: Leg extensions, squats, hack squat, leg press.
Calves: Standing calf raises, seated calf raises, leg
press calf raises.
Hamstrings: Standing leg curl, deadlift, squat press,
seated leg curl.
Shoulders & Traps: Seated dumbbell press, front raises,
lateral raises, rear delt, shrugs (bar and dumbbell).
Abs: Cable crunches, leg raises, scissor leg raises, planks.
Cardio Exercises: I hate cardio but I recognized that
it's a necessary evil. I actually don't do cardio except in the
weeks leading up to a competition when I'm cutting back calories.
And, my preferred cardio is the stationary bike.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
 1.
There are a few "standard" exercises that I love for
biceps and they include: standing dumbbell curls, preacher curls,
EZ curls, incline curls.
2. Developing great arms isn't just about biceps as you'll need
to train your triceps and shoulders as well.
3. A few great triceps exercises include: close bench press,
dips, overhead extensions and skull crushers.
4. A few outstanding shoulders exercises include: dumbbell press,
front dumbbell raises, lateral raises and rear deltoids.
5. It's important to obtain a full range of motion with each
exercise.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Determine your baseline caloric needs then cut 500 calories.
You need to create a caloric deficit to reduce body fat.
2. Eat every 2-3 hours to keep your body fed and your metabolism
burning.
3. Be sure to drink one gallon or more of water per day.
4. Interval training.
5. Carb cycling.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Determine your baseline caloric needs then add 500 calories
to create a caloric surplus.
2. Consume 1 to 1.5 grams of protein per pound of weight.
3. Be sure to drink one gallon or more of water per day.
4. Reduce your cardio.
5. If you've been doing the same workout then change it. It's
important to challenge your body by mixing up your workouts, the
order of your exercises, the tempo, the number of reps and sets.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. People should think of this as a lifestyle and not a diet
or a fad.
2. Set realistic and attainable goals.
3. Surround yourself with positive people and information (magazines,
websites). There are some great social media websites that can
serve as a virtual support system.
4. Take progress pictures.
5. Celebrate your progress.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Here is my current training split:
Monday - Chest / back
Tuesday - Biceps / triceps
Wednesday - Legs
Thursday - Shoulders / Traps
Friday - Off
Saturday - Chest (light)
Sunday - Legs (light)
I train chest and legs twice a week as these are two areas of
improvement for me. I also don't do much cardio except in the
weeks leading up to a competition when I'm cutting back calories.
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
1. It's impossible to target fat loss around the midsection or
any other body part for that matter. Fat loss is systemic. Your
goal should be to reduce your overall body fat percentage.
2. Work with a trainer to determine your body fat percentage.
3. Developing a toned and defined midsection isn't just about
crunches. Abs are made in the kitchen so watch your diet.
4. When training abs be sure to train them in sections: top,
bottom and sides.
5. Planks are an excellent abs exercises because they hit the
sides and front of the stomach. You can combine the planks with
cable crunches and legs raises.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. Squats.
2. Deadlifts.
3. Walking lunges.
4. Jefferson squats.
5. Reverse lunges.
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Name:
Regie Simmons
