Protein-Spotter Podcast

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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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 training frequency

Free full body workout plan PDF:

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

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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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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, 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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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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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 equipments should you be considered?

(56:50) Workout structure

(01:20:42) Training for calisthenics skill

(01:26:24) Summary

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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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/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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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 supplement whey

(34:20) How to pick the right whey for yourself

(44:12) Common questions around whey

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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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-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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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 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: