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Protein-Spotter Podcast
By Wee Shing ChoHealth & Fitness
Protein-Spotter Podcast episodes
- (华语 EP16) 肌酸 101
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。
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d31 min - (ENG EP15) 5 ways to boost your gym confidenceIf 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 hit the gym!Timestamp:
(00:15) introduction of the episode
(03:52) Starting with simple exercises
(23:50) Come with a workplan
(32:30) Stop comparing yourself with others
(40:43) Don't be an asshole in gym
(50:55) Appropriate dressing
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:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d1 hr 4 min - (华语 EP15) 5个方法增强你在健身房的自信心
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) 千万不要去跟别人比较
(39:31) 健身房的基本礼仪
(46:54) 穿着要对啊！
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。
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d58 min - (ENG EP14) Home workout vs gym workout
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 Australia and in Malaysia
(15:25) Benefits of home workout
(28:33) Drawbacks of home workout
(38:29) Tips to workout at home
(49:08) Benefits of gym workout
(58:45) Drawbacks of gym workout
(01:24:46) Should you workout at home or in gym?
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:
https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d1 hr 11 min - (华语 EP14) 家里健身 vs 健身房健身
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://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。
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d1 hr 11 min - (ENG EP13) Abs 101
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 the anatomy of your abdominal muscles. Understanding how the different muscles like the rectus abdominis, transverse abdominis, and obliques work will help you target each area effectively.
Visceral vs. Subcutaneous Fat: What’s the difference, and why does it matter for your six-pack journey? Learn how these two types of fat affect your body's appearance and overall health.
Creating an Effective Abs Workout: Discover the best exercises for hitting all areas of your core, from traditional crunches to more advanced moves like hanging leg raises. We’ll also discuss how often you should be working your abs for optimal results.
Diet and Abs: "Abs are made in the kitchen," or so they say. We’ll break down the role of diet in uncovering your abs.
This episode is packed with actionable insights that can help anyone understand the science behind achieving a strong visible abs.Timestamp:(00:17) Introduction of episode
(02:35) Anatomy of abs(10:54) Transversus abdominis(15:03) External and internal oblique
(18:01) The role of body fat
(24:52) Fat spot reduction even possible?
(26:34) Designing your own abs work out
(45:52) Diet aspect
(50:02) Summary of the episode
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!
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d54 min - (华语 EP13) 腹肌101
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。
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d45 min - (ENG EP12) The ultimate 3 ways to build more muscle CONSISTENTLY
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) How to track your workout
(37:42) Nutrition and diet for bulking
(46:06) Consistency is the key
As promised, you can download our free full body workout plan from this link:
https://assets.zyrosite.com/AMq4QEV20BcnJvQJ/protein-spotter-full-body-workout-plan-AGB4gk91zMh7DLDw.pdf
Meanwhile our official Protein-Spotter website is still under development and fine-tuning, but you can still visit us at www.protein-spotter.com to shop your favorite High Protein Peanut Butter and have a tour around the website.
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!
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d54 min - (华语 EP12) 最有效增肌的三种方法
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/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。
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d1 hr 1 min - (ENG EP11) 4 TIPS to stay fit year-round
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 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 fitness journey in no time!
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!
Instagram:
https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qrFacebook:
https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d1 hr
About Protein-Spotter Podcast
From the publisher's feed
Hey everyone! Just a quick update, I’ve been busy working on some exciting projects, so the podcast will be on pause for a few weeks. But don’t worry, I’ll be back ASAP with more fitness, nutrition, and myth-busting content! Stay tuned, and in the meantime, feel free to check out past episodes. See you soon!
大家好！最近我在忙着处理一些新项目，所以podcast会暂停几周。不过别担心，我会尽快回归，继续为大家带来更多健身、营养和科普内容！这段时间可以回顾之前的节目，我们很快再见！