Ask the Expert: John Belton on working out
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What is the main topic discussed in this episode?
The Clare Byrne Show on Newstalk. With Aviva Insurance. Now, if you're thinking about getting fitter or stronger or simply moving more, John Belton, personal trainer, is here and John is going to take your questions this morning. So we've been inviting you to get in touch on WhatsApp 087 1400 106. Good morning, John.
Good morning. How are you?
I'm very well. So we're talking about people trying to get into a routine or maybe just starting from like, I'm doing nothing.
How can I get started on my fitness journey?
How do I how do I begin? How do you answer that question?
Well, I always say this. People feel so overwhelmed and it is daunting before you walk into a gym. But one thing to remember is that starting out on your fitness journey is when you get the most gains.
Can I stop you there? Do you have to walk into a gym to start?
That's actually a great point. You don't even have to walk into a gym. And every question in the fitness industry should start with the response of it depends because there's no one size fits all. So everyone needs a different approach to their fitness. Everyone... Some people may need to go into a gym. Some people may need a community of people to get them going. And for others, they may only need five minutes per day to get started. So I guess really before any of this, you precede it with going, well, what's your baseline? And if it's a case of perhaps someone has to lose a lot of weight, they're self-conscious, they don't want to go into a gym, little steps in an accumulated volume over a month make a huge difference.
Five minutes is enough, isn't it, if you're doing nothing?
Yeah.
The power of five minutes is actually something that, I mean, 20 years ago, I wouldn't have said this or even 10 years ago, but simply getting someone to start their morning with some mobility work, a couple of squats and then going on about their day, it changes your mindset for the whole day. You get a good feeling from exercise, you start eating healthier and everything does spiral from there.
I like this message and thanks for sending them in. We've got a good few coming in for you, John. I try to work out every day, but some days I really struggle to motivate myself and I don't feel like going. Then my mental health plummets if I don't go. Then I beat myself up if I fail. So how do I motivate myself? So I'm sure you hear about that all the time.
Yeah, there's two pieces to that. First of all, for those who are motivated enough to go and who are training a lot, they have to be careful not to do too much because overtraining or under-recovering, as it's also kind of described as is a real thing. You can do too much and that can then lead to, you know, feeling a bit burnt out, feeling perhaps a little bit sad, tired, fatigued, even flu-like symptoms can come from overtraining. So keep an eye on what you're doing. If you're someone who feels you need to exercise every day for your mental health, etc., then I recommend doing some strength work, some aerobic work, but also some yoga or kind of more chilled stuff as well. It doesn't always have to be, it shouldn't always be high intensity work.
Now, for the person who's not motivated and wants to get started, one thing that's really important is that motion and just movement builds motivation. If you're waiting for motivation to just come and hit you in the face, you're going to be waiting.
Do I need to go to a gym to begin exercising?
So you have to push yourself. You have to, push is the wrong word. You just have to start with a sit. And that's where the five minute thing kicks in because that five minute will eventually turn into 10. And I have days where I'm like, oh God, I don't have time to fit this workout in, but I'll do something and I'll get started. And oftentimes then you have a 20 or 25 minute workout, but it's brilliant and you get a great kick from it.
It I can really understand, though, that person because I'd be there. I need to exercise, need to fit this into the day. But I also need to make dinner. I need to take people to three different activities. And then the clock is ticking down and then it's nine o'clock at night.
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Chapters
5 chapters
1
What is the main topic discussed in this episode?
0:01–0:31
2
How can I get started on my fitness journey?
0:31–2:50
3
Do I need to go to a gym to begin exercising?
2:50–4:58
4
What is the importance of starting with just five minutes of exercise?
4:58–6:37
5
How can I stay motivated to work out regularly?
6:37–11:11