Protein-Spotter Podcast

Nothing can be achieved without a specific goal; in this episode I'll discuss what make a fitness goal achievable. Timestamp: (00:15) Intro (01:54) Specific (19:12) Achievable (23:44) relevant (29:41) Time-bond (30:55) Tips to make goal achievable I appreciate if you could also leave any feedback or reviews in Spotify or Apple podcast, and until next time, stay healthy and stay fit! Free full body...

今天终于有特别嘉宾了，她会从一些比较女性的角度分享健身经验，这集也会专注在所谓的“健身目标”上。 Timestamps: (00:15) 节目介绍 (22:26) 目标的可达成性 (37:21) 目标的相关性 (45:29) 目标上加个时间点 (49:07) 一些小建议 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节目的朋友，请在Spotify或Apple Podcast...

Are you wondering how many days you need to train in a week to look good and healthy? We will discuss everything you need to know before you hit the gym the fifth time this week! Timestamps (00:15) Intro (01:22) Muscle atrophy (11:22) Just training once a week (28:45) What about training three times a week (35:34) 5 or more times? (45:37) How do I pick from? I appreciate if you could also leave an...

到底几天的训练频率才是足够?让我们来分析各种训练频率的好处和坏处。 Timestamps: (00:15) 节目开端 (01:27) 肌肉萎缩 (17:25) 每星期一次训练？ (34:15) 每星期三次训练？ (42:00) 每星期五次训练？ (48:31) 那种才是适合你? 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节目的朋友，请在Spotify或Apple Podcast留...

If you want your shirt to look tight with developed arms, this episode is designed for you! Timestamps: (00:15) Introduction (01:42) Tricep (12:22) Bicep (21:08) Forearm I appreciate if you could also leave any feedback or reviews in Spotify or Apple podcast, and until next time, stay healthy and stay fit! Free full body workout plan PDF: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotte...

觉得自己的手臂太弱，太小？没办法撑起衣服？你就要把这一集节目给听下去。 Timestamps: (00:15) 节目开端 (02:18) 肱三头 (14:50) 肱二头 (27:39) 肱桡肌 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节目的朋友，请在Spotify或Apple Podcast留个5星好评，这样就可以让更多人接触到Protein-Spotter了。也非常欢迎你...

This is arguably the most important episode in fitness context and understand it can definitely help you pursuing your fitness goal. Timestamp: (00:49) What is progressive overload (04:40) Increasing weight is not the only way (08:10) Training volume matters (12:42) Slow your tempo (15:20) Check your relative strength (21:11) Change your exercises, training cycles or even goals (25:16) Improve tra...

你知道什么是渐进超负荷吗？了解它才能很好地让你肌肉力量持续地成长 Timestamp: (01:34) 什么是渐进超负荷 (07:43) 增加重量的关键 (15:24) 训练量的调整 (23:38) 训练节奏 (28:03) 动作幅度 (30:21) 相对力量 (33:49) 组间休息的调整 (38:19) 训练频率 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节目的朋友，请...

Still stuggling to lose the last bit of fat? This episode will cover another 4 unsual ways to lose fat that you might not heard of. Timestamp: (00:15) Intro to www.protein-spotter.com (19:03) plunge into ice bath (31:30) eat with your non-dominant hand (36:28) fidget more (41:38) brush teeth right after dinner I appreciate if you could also leave any feedback or reviews in Spotify or Apple podcast...

我在这期节目里介绍了我刚做好的网站，有兴趣的朋友们可以到www.protein-spotter.com看看，里面有些免费资源哦！ Timestamp: (00:15) 节目开端 (03:52) 网站介绍 (13:00) 泡个冰浴 (18:57) 用不同手来进食 (23:26) 在日常生活中加入一下小动作 (29:48) 晚餐后立刻刷牙 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节...

In this episode, we focus solely on calisthenics, and how you can train pretty much anywhere reliably to build solid amount of muscle. Timestamp: (00:15) Introduction (03:35) What is home workout (11:43) Problem with follow along videos (19:02) Calisthenics training goals (26:15) Training approach (29:08) Push up progression (32:26) One of the biggest limitations in calisthenics (40:08) What equip...

我会在这一期节目里深入探讨在家健身（也叫街头健身）的技巧，以便可以最大化增加肌肉量。 Timestamp: (00:15) 节目开端 (02:23) 街头健身是如何有效增肌？ (12:38) Follow along影片的问题 (19:53) 你应该明确知道训练目标 (32:04) 动作次数 (42:10) 街头健身的挑战 (49:57) 孤立肌群 (52:37) 街头健身器材的推荐 (58:47) 构造自己的课程 (01:10:31) 结尾 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20Bc...

Being one of the most common fitness supplements, whey protein has always been the hot topic, does it damage your kidney? It is only designed for fitness enthusiast? Let us delve deeper into the topic in this episode. Timestamp: (00:15) introduction of this episode (02:07) What is whey protein? (09:53) The general 3 types of whey (17:46) Benefits of whey protein (24:07) When and how you should sup...

乳清蛋白，或者我们常说的蛋白粉，到底是什么？吃了会对我们有害？只有健身才能吃？今天让我们来了解乳清蛋白。 Timestamp: (00:16) 节目开端 (01:40) 什么是乳清蛋白 (09:33) 乳清蛋白的种类 (16:47) 乳清蛋白的好处 (21:27) 什么时候或者如何摄取乳清蛋白 (39:07) 如何选购自己的乳清蛋白 (48:11) 大家对乳清蛋白的误解 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-...

Creatine, one of the most confusing supplements, in this episode, let us delve into the truth of creatine. Timestamp: (00:17) Introduction of episode (01:16) What is creatine? (06:04) Benefits of creatine (12:59) downsides of taking creatine (15:29) forms of creatine (18:05) creatine brands and prices in Malaysia (24:39) TLDR I appreciate if you could also leave any feedback or reviews in Spotify...

肌酸，creatine,可能大家会很熟悉，有很陌生的东西，今天这期让我们来探讨肌酸。 Timestamp: (00:15) 节目开端 (00:44) 什么是肌酸 (05:51) 肌酸的好处 (14:46) 肌酸的坏处 (19:12) 如何摄取肌酸才是最有效的 (27:46) 你有没有必要摄取肌酸 免费全身性训练课程表下载链接: https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf 如果喜欢这一期节目的朋友，请在Spotify或App...

If the gym feels intimidating and daunting to you, you have to listen to this week’s episode. It’s designed to address your inner fears about being in the gym. I truly believe that the gym environment and the people there are some of the most welcoming you could ever meet. In my training career, I have never seen anyone laugh at someone because of how they look, so be confident, pack your bag, and...

每次去健身房都感到却步？不知道應該從何開始還是害怕別人的異樣眼光？不要再擔心了！這一期的節目將幫助你克服這些困境，讓你更有自信的完成訓練✅ 相信我，健身房裡的大家都是很和藹可親的，大多都會禮貌打招呼/交流互助，我可從來沒有看過被取笑的事情發生。所以，給自己多一份自信，從容自在的享受你的訓練吧！ Timestamp: (00:16) 节目开端 (05:47) 从最基本的动作学起 (22:37) 训练课程表的重要性 (29:57) 千万不要去跟别人...

Many people started to work out at home, and they realised working out at home is difficult to find consistency, and there are also many challenges come with home workout. In this episode, I willl explain both pros and cons of working out at home and in gym, and how should you make the best use of both. Timestamp: (00:17) Introduction of this episode (04:41) The difference of fitness community in...

我发觉不少人会选择在家健身，在家健身好处当然有，不过挑战也相对的多。所以我会在这集podcast聊到到底你该不该去签个健身会员，还是单纯在家健身就足够了呢？ Timestamp: (00:16) 为什么选择了这话题 (04:25) 马来西亚健身 vs 澳洲健身 (05:28) 家里健身的好处 (20:46) 家里健身的坏处 (37:31) 一些家里健身的提议 (49:33) 健身房的好处 (55:14) 健身房的坏处 (01:03:39) 健身房健身的提议 免费全身性训练课程表下载链接: https:...

Welcome to "Protein Spotter," where we dive deep into everything you need to know about building a strong, defined core in this episode, "Abs 101." Have you ever wondered why achieving those picture-perfect six-pack abs seems so elusive? In this episode, we’re breaking it all down from the ground up! What You'll Learn: Anatomy of the Abs: We’ll start with a crash course on...

腹肌应该是大家去第一次去健身最想练到的一个东西，当然我也不列外，所以我会在这一期节目里聊到我是如何锻炼腹肌的，听了这一期podcast后你也一样可以拥有一个完美的腹肌！ Timestamp: (00:16)开端 (03:02)什么是腹肌 (07:43)什么是腹横肌 (10:08)什么是内外斜肌 (16：00)脂肪扮演的角色 (22:38)腹肌训练方式 (36:38)饮食上应该怎样调整 (44:57)总结 如果喜欢这一期节目的朋友，请在Spotify或Apple Podcast留个5星好评，这样就可...

This episode is specially design for people who wants to gain some weights with muscle, and I would like to share the ways I think are the most effective and important when it comes to building muscle. Time stamp: (00:16) Introduction of this episode (01:38) Definition of buiking (04:53) Why resistance training? (07:30) Compound vs isolation exercises (17:55) Rep range for muscle growth (30:58) Ho...

之前聊过减脂，维持身材的方法，这集特别为那些想增重并增肌的人设计，我将分享我认为在增肌过程中最有效和重要的方法。 Timestamp: (00:16) 这期节目介绍 (01:20) 录podcast的过程 (05:50) 抗力训练的重要性 (12:00) 多关节动作 vs 单关节动作 (19:49) 动作次数 (28:50) 好的课程表 (36:34) 营养上的调整 (52:10) 坚持才是一切 如果想要获得节目中所聊到的全身训练课程表，可以透过下方链接获得: https://assets.zyrosite.com/AMq...

Another hot topic that everyone wishes to know, in this episode, I will share my personal way, that might be yours too, to stay 12% body fat year-round EASILY! (00:15) Introduction of topic today (02:05) Tip number 1: lifting weights 3 days a week (13:50) Tip number 2: being active the rest of the day (29:22) Tip number 3: view food as an option (49:49) Tip number 4: weight yourself everyday I had...