Protein-Spotter Podcast

肚腩应该是现代人最长有的烦恼之一，也是绝大部分人去健身房的首要目标，就是减肚腩。今天让我们来探讨如何有效地瘦肚腩!

Timestamps:

(00:15) 节目开端

(02:34) 体脂的种类

(10:19) 什么会造成肚腩

(16:03) 消肚腩的有效方法

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。

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Pull-ups are the ultimate test of upper body strength, but do you know which muscles they target, why they’re so challenging, or how to progress from zero to mastery? In this episode, we break down everything about pull-ups to help you conquer your limits!

Timestamps:

(00:15) Intro

(05:30) What is pull up?

(18:50) Little fun fact of pull up

(19:53) Muscle involved in pull up

(33:07) How you can program yourself for pull up?

(01:00:00) Some common mistakes and tips

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-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf

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引体向上是衡量上半身力量的经典动作，但你知道它锻炼了哪些肌群，为什么这么难，或者如何从零进步到高手吗？本期播客带你全面解析引体向上，助你突破自己的极限！

Timestamps:

(00:15)开端

(02:17)你可以做几下引体向上

(11:32) 下半身的配合

(18:34) 需要什么肌肉来做引体向上

(27:11) 你需要的引体向上训练方式

(48:24) 一些常见错误

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。

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She wasn’t really into fitness at first, but she’s stayed consistent throughout these three years, and that’s what we want to highlight in our podcast. You don’t have to be fully committed to fitness, it’s not all or nothing. Even working out just one day a week is still far better than none!"

And today, we want to discuss about caffeine, and how it impacts our brain in many ways.

Timestamps:

(00:15) Intro of the episode

(02:45) What actually caffeine is?

(17:49) How we metabolise caffeine?

(25:51) Caffeine tolerance

(36:01) Pre-workout

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-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf

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欢迎收听《Protein Spotter》podcast！今天我们来聊聊一种每天几乎陪伴我们的“神奇饮料”——咖啡。您知道咖啡进入身体后到底发生了什么吗？在这期节目中，我们将深入探讨咖啡因的作用，为什么它是天然的“提神剂”，还有它作为运动前饮品的潜力。让我们一起了解咖啡如何提升我们的日常表现！

Timestamps:

(00:15) 节目开端

(03:05) 什么是咖啡因

(15:12) 喝了咖啡为什么会变得精神？

(26:11) 咖啡因半衰期

(32:08) 如何戒掉咖啡因

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。

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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 workout plan PDF:

https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf

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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。

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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 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-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf

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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。

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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-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf

Instagram:

Facebook: