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Chapter 1: 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.
Chapter 2: 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.
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Chapter 3: 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. You can't exercise or you'll never go to sleep.
Yeah, I know. And the problem is we're getting so much information thrown at us. You need to sleep more. You need to eat healthier. You need to exercise. You need to do zone two. And it's.
so overwhelming and really just wind it right back and on that day where you've only got 15 or 20 minutes or maybe if there's a parent who has kids pulling out of them do something simple that maybe involves activity with the kids just keep yourself moving because we think about oh god if I don't have that workout done on Wednesday my whole week has gone out the window and
I always use the phrase of zooming out, zoom out by a week and even a month. And look at if you can get 15 to 20 workouts in in your month, that's fantastic. If you can get five, three to five workouts in your week, that's fantastic. So if two days slip, you've got the rest of the week to try and make that back up again.
I'm smiling at this text message that's just dropped in. I want to start working out. Do I need to take protein shakes? What about creatine? Because I want to look like Brad Pitt in Fight Club. Now, solve that one for me, John.
That's an easy fix, of course.
Do you need to take all that stuff, though?
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Chapter 4: What is the importance of starting with just five minutes of exercise?
Taking a small dose regularly of creatine has been proven to be something that we should all be taking. It's horrible though, isn't it? You can get different brands. There's different brands that dilute down better. I won't name any of them on air, but there are different brands that are better and dilute down. Some people complain about the chalky texture.
Yeah, it can be a bit gritty.
You can hide it in your smoothie and you can take it in warm water and it's actually absorbed better in warm water and breaks down better as well. Some people put it in their coffee. You can hide it, hide these things throughout your day.
Claire has been in touch and wants to know if you have any tips for fueling for training or running if using a GLP-1 weight loss because the appetite is reduced so it's hard for her to get the calories in.
Yeah, that's a super question. And the GLPs are presenting all of these amazing stats that people are getting, but also these problems where people, their training is not getting maybe what they need. They're losing muscle tissue, et cetera.
So in that instance, something that's easily absorbable, like a carbohydrate gel is actually a great thing if you're running and training like that, because it's quick absorbed, you will feel the energy from it. You'll get through your workout, but there's a real conscious effort needed to get
adequate micronutrients in there as well, which are your vitamins and minerals, which you get from your berries and your fruit and your veg and colour in your diet. So the carbohydrate gels are the solution.
OK, what about somebody on GLP-1s, like doing a lot of running? Is that a good idea if you're not getting the nutrients in?
Yeah, it depends on the dosage of it as well and perhaps how much weight they've lost and need to lose. Because if you're quite heavy and running, running isn't always the best form of exercise because it can be a bit too much trauma in the joints. But if you've dropped body fat, you're on GLP-1s and you enjoy running, There's absolutely no reason why you can't continue running.
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Chapter 5: How can I stay motivated to work out regularly?
If you're doing more exercise, if you're coming from sedentary and doing more exercise, although you want to go calorie restriction to lose weight, you will need to at some stage on that journey start increasing calories again to meet the demands of exercise or else you will plateau with your training again.
You mentioned at the beginning, you know, people who are starting to exercise, if they have weight to lose or they'd like to lose a couple of pounds or maybe a lot of weight, is that the best place to start with exercise for that reason? As in, is... Is it going to give you the results?
I think that what I see when clients come in to me in the gym is that weight... They're storing body fat and that's the symptom that's made them self-conscious and they want to change. But the reality is there's lots of other reasons to start exercising.
Storing body fat is a symptom of a system that's under pressure for whatever reason and you're now storing body fat metabolically, hormonally or otherwise. So losing weight is is a great motivator to get you in the gym. But I don't think it's something that keeps you there for long term training. So that's where goals come in.
And goals are extremely important that you have big picture goals and that you have little, you know, six week goals and two week goals or goals for the day or week. So it's a good reason to start, but I don't think it's a good thing to a good reason to sustain. I think down the road to get a better, healthy, healthy relationship with your body and with exercise, it's good to have goals.
an event or, you know, maybe just being able to pick your grandkids up in five years or something like that that keeps you going because I think it changes.
That's interesting that you mention a goal because those small goals are good things to aim for with fitness, right? You know, I want to try and be able to do this or I want to, I don't know whether it's run a 10K or a 5K so that you can see the changes happening and you can see that you've managed to do something that you couldn't do six weeks ago.
It's really important. And it keeps us motivated. We all, people are rewarded by different things. For some, it's, you know, the achievement of that target, that data or that digit. For others, it's the emotion of, you know, someone saying, oh my God, you've achieved this, you're great. And for other people, it's a health thing.
So find out what motivates you and find a goal that works for your motivation instead of just,
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