Protein-Spotter Podcast

终于来到我最想分享的一期，4个我常年在用的，可以简单让我维持12%体脂，却可以很轻松享受美食的实用方法，这一集很干，敬请期待！ Timestamp: (00:16) 4个维持身材的方法 (02:16) 方法一：一周健身三天 (23:25)方法二：你需要很活跃 (39:03)方法三：食物是种选择 (01:01:27)方法四：记录自己的体重 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。也非常欢迎你如...

In this episode with the topic of Fiber, I will talk about the definition of fiber, the benefits of it of course, types of fiber, and indeed provide some examples for each of them. Timestamp: (01:48) - What is Fiber? (03:31) - Benefits of Fiber (09:58) - Fiber RDA (13:11) - What are the two types of fiber? (15:03) - Resistant starch (16:39) - Example of foods with fiber (19:53) - Summary of the ep...

第十期了！谢谢大家的支持，这一期的内容是关于纤维，我会解释为什么纤维对我们很重要，到底我们需要多少纤维才足够呢？当然我也会说到两种不同的纤维，还有什么食物是高纤维的呢。 Timestamp: (01:25) - 什么是纤维？ (03:56) - 纤维的好处 (11:29) - 你需要多少纤维才足够？ (15:34) - 纤维的类别 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。也非常欢迎你如...

When it comes to fitness, there are nothing more than surrounding myths and misconceptions they people are still believing in, in this episode, I will debunk 4 common myths in fitness. Timestamp: (01:38) Lifting weight makes me look bulky overnight (09:43) Is target fat loss even possible? (14:34) Soreness makes you grow muscle (18:57) 100 reps of sit-up is the way to build muscle I had also desig...

在这一期节目，我将会说到4个最常见的健身迷思，可能你听过朋友所过，又或者你本身也再相信这些迷思，那到底有哪些是真哪些是假呢，让我们来了解真相。 Timestamp: (01:48) 不要叫我健身，我怕练太壮，连我自己都怕 (15:47) 我想瘦哪里，哪里就得瘦 (24:22) 卷腹100次是练腹肌最好的方法 (37:11) 健身就是要ALL IN! 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...

Wondering what nutrients the majority of Malaysians or Asians are lacking? In this episode, I will share some insights and how you can incorporate them into your diet to ensure you get a sufficient amount. I will particularly discuss each nutrient's uses, why we are at high risk of deficiency, what foods naturally contain these nutrients, and what supplements we can consider. I had also design...

在这一期节目我将会分享四种人体非常需要的重要营养，也是我们马来西亚人常常会缺乏的。我会分享它们各自的重要性，为什么我们会高几率地缺乏这些营养，还有我们可以从哪种食物上摄取？ 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。也非常欢迎你如果有什么问题，都能在留言区留言，我都会一一回答你的问题。 想要获得免费全身训练课程表，可以在Instagram或Fac...

Wondering what actually helping you to burn fat? I'm going to share the secrets that I used in my own case, to help me to maintain 12% body fat year-round, it is all science-based and legit. At the end of this podcast, I will also give some advice if you want to reduce your unhealthy fat intake. I had also designed a FREE full body workout plan for you, so long as you follow my Instagram @Prot...

太多种不同的减肥方法，有人说吃这个中药好，有人说吃素能瘦，那我今天就想分享4个我个人觉得是更科学，更有效的方法，也是我能常年维持12%体脂的方法。 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。也非常欢迎你如果有什么问题，都能在留言区留言，我都会一一回答你的问题。 想要获得免费全身训练课程表，可以在Instagram或Facebook上PM我，我将会免费发PDF给...

Finally, the last piece of the puzzle of macronutrients, FAT. The thing that everyone afraid of, in this episode, I will define what is dietary fat and its uses in our body, the way we metabolize fat, and the types of fat, particularly the four pillars, saturated fat, monounsaturated fat, polyunsaturated fat and trans-fat. At the end of this podcast, I will also give some advice if you want to red...

这期是三大营养素的最后一集，也就是脂肪,可能也是大家比较关心的话题。我将分享什么是膳食脂肪和它的用途，为什么人类需要脂肪，还有大家害怕的反式脂肪和饱和脂肪。 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。也非常欢迎你如果有什么问题，都能在留言区留言，我都会一一回答你的问题。 想要获得免费全身训练课程表，可以在Instagram或Facebook上PM我，我将...

The long waited and the most anticipated topic, Protein. In this episode, I will be sharing what a protein, a protein. The use of protein, how to define a good source of protein, or what made a quality and complete protein, and of course, how much protein do we actually need and what if we consumed too much of it? I had also designed a FREE full body workout plan for you, so long as you follow my...

终于轮到蛋白质了，大家都知道我非常注重蛋白质，也很常强调蛋白质的重要性。今天我就来个比较深入的分享什么是蛋白质，为什么蛋白质很重要，什么是优质蛋白质等。 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。也非常欢迎你如果有什么问题，都能在留言区留言，我都会一一回答你的问题。 想要获得免费全身训练课程表，可以在Instagram或Facebook上PM我，我将会...

This episode is all about carbohydrates, I will be sharing the types of carbohydrates, particularly the metabolism of glucose and fructose as well. I had also designed a FREE full body workout plan for you, so long as you follow my Instagram @Proteinspotter.ig or Facebook @Protein-Spotter, leave me a message with your email and I will be sending it to you at no cost, so that you could kick start y...

在这一期的节目中，我将讨论什么是碳水化合物还有我们身体是如何代谢碳水化合物的。 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。也非常欢迎你如果有什么问题，都能在留言区留言，我都会一一回答你的问题。 想要获得免费全身训练课程表，可以在Instagram或Facebook上PM我，我将会免费发PDF给你 Instagram: https://www.instagram.com/proteinspotter.ig?igsh=M...

In this episode, I will talk about the benefits of having resistance training regularly, which would very much beneficial to 99% of the people. I had also designed a FREE full body workout plan for you, so long as you follow my Instagram @Proteinspotter.ig or Facebook @Protein-Spotter, leave me a message with your email and I will be sending it to you at no cost, so that you could kick start your...

说了两期的营养，这期我想讨论更多健身的好处。我也在这期节目多加了一个新课程表，非常适合健身新手，我本身8年健身经验也常常跑这个课程表。 想要免费获得这课程表，你可以通过follow我的Instagram和Facebook,再PM我你的E-mail，我将会把这课程表发电邮给你。 同时如果你也喜欢我的podcast内容，你可以在Spotify和Apple Podcast里追踪我 @Protein-Spotter, 也非常欢迎你留言，给点意见，好的坏的我都想知道。 Instagram: https:/...

In this episode, I will explain my personal experience and what the best strategies are when it comes to diet, without the hassle of tracking calories. If you like my podcast, please subscribe to @Protein-Spotter in Spotify podcast and Apple podcast, leave comments or questions if there is any. All feedbacks will be much appreciated! Follow: Instagram: https://www.instagram.com/proteinspotter.ig?i...

Hello guys，这一期绝对是想减脂的朋友们的福音，因为我将会分享如何可以不用计算热量的情况下轻松减脂。只要你按照我所分享的饮食计划，再配合每星期的三天全身训练，并且密切跟踪你自己的进度，我保证你一定能看到很好的成果。 Follow: Instagram: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: https://www.facebook.com/profile.php?id=61560916972037&mibexti...

Welcome to the first episode of the Protein Spotter podcast! In this episode, we're diving into the fundamental concepts of energy, calories, and Total Daily Energy Expenditure (TDEE). Whether you're looking to lose weight, build muscle, or simply understand how your body uses energy, this episode has got you covered. We'll start by breaking down what calories really are and how they i...

Hello guys, 今天我们要来聊聊热量, aka卡路里。首先，我们会聊到什么食物或营养存在热量，像是Nasi Lemak或Whisky，再来学会计算这些食物里到底有多少卡路里。 我也会讨论到什么食物没有热量，适合想要改变体态的朋友们来参考。我也会解释热量控制上最基本的词（TDEE，每日热量总消耗），以及它是如何影响你的体重和健康的。TDEE包括你每天基础代谢消耗的能量、你跑步或运动时消耗的能量等等。 我们还会分享两种计算TDEE的方法，...