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 Instagram: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠

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。 Instagram: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠⁠⁠⁠

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 Instagram: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠

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。 Instagram: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠⁠⁠⁠

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: https://www.instagram.com/proteinspotter.ig?igsh=MWxpMGMzbGQ4M2U0dw%3D%3D&utm_source=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠

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=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠⁠⁠

If 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=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠

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=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠⁠

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=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠

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=qr Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/profile.php?id=61560916972037&mibextid=LQQJ4d⁠⁠⁠⁠⁠