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！

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(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。

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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.

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(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 episode

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!

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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。

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(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。

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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.

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(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 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!

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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。

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(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。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。

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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 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!

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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Facebook上PM我，我将会免费发PDF给你。

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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 @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!

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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给你。

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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 reduce your unhealthy fat intake.

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:

Facebook: