健身教练 | 增肌 · 减脂 · 体能 帮愿意认真对待身体的人，用科学方法高效变强。 No hype. Just results. Helping high-agency people build muscle, lose fat & improve conditioning.
Joined February 2025
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Desk belly that isn't fat?
Might be anterior pelvic tilt.
Daily 3 (no gym):
• Half-kneeling hip flexor stretch 30s/side
• Glute bridge 3×12
• Dead bug 3×8/side
Screening only — posture & pain aren't a simple cause→effect. Not a medical diagnosis.
#AnteriorPelvicTilt #fitness
Rounded shoulders from sitting?
Daily reset (no gym):
• Open-chest stretch 30s/side
• Wall angels x8–10
• Scapular squeezes x10
Screening only — posture & pain aren't a simple cause→effect. Not a medical diagnosis.
#RoundedShoulders #posture #fitness
We don't need black-and-white thinking. What we need is what works for us. Finding what fits you is what really matters.
@Ye.CoachBuilds retweeted
The fitness world is so dumb. Now they're going to swing in the other direction.
This is the key for 99% of health.
Lots of easy, some moderate, a bit of hard, every once in a while go see God. Lift something.
If you're short on time, you have to compensate with more moderate/hard.
Belly sticking out even though you're not fat?
It might be anterior pelvic tilt.
Fix it:
1. Dead bug 3x10, low back stays on the floor
2. Hip thrust 3x12, ribs down, tuck the pelvis at the top
3. Half-kneeling hip flexor stretch 30s/side, squeeze the glute
Before vs after in the video.
#posture #fitness
Is diet or training more important for fat loss?
This is one of the most common questions I get. What’s your take?
Head forward all day = neck overtime.
Daily desk fix (no gym):
• Chin tuck x10
• Wall angels x10
• Doorway pec stretch 30s/side
Consistency > intensity.
100% agree. Strong traps + strong neck = better protection for your spine. Health first, always.
Sitting 8 hours then wondering why your lower back hurts?
Hips tight. Core lazy. Spine pays.
Every break:
• Stand every 45–50 min
• Hip flexor stretch 30s/side
• Glute bridge x10
Sitting pain needs movement, not more sitting.
请停止长期只做健美式训练，那对你的健康有害。
大量孤立动作 + 单纯推拉蹲，会让你越来越僵、越来越脆。缺少稳定、旋转、抗旋、柔韧和爆发，受伤风险会持续上升。
正确的逻辑是：推拉蹲是基础，必须补上稳定、旋转、柔韧和爆发训练。
只练镜子里的自己，最后就是好看的伤兵。
3 months. Before → After.
Focus was on proper strength training + smart nutrition — not extreme restriction or endless cardio.
When the method is right, a better shape is a predictable result. It doesn’t have to feel miserable.
If the process feels excessively hard, the approach is probably wrong.
What’s your current priority: building muscle or losing fat?
Guess how long she's been training? 👇
(Answer in the replies)
#fitness #transformation
增肌和减脂同时推进时，优先级不是“两边都拼命”，而是：
先保住力量和训练质量 → 再控制饮食热量 → 最后才是有氧量。
很多人反过来做，结果两边都掉。
你现在是优先增肌，还是优先减脂？下面留言告诉我。
我是一名专注增肌、减脂与体能训练的健身教练。
我只服务一类人：
愿意认真对待自己身体、愿意为长期结果付费的人。
这里你会看到：
• 真正有效的训练与执行方法（不是鸡血）
• 增肌减脂同时推进时的优先级
• 体能如何和力量训练结合
• 真实的思考与案例拆解
I help high-agency people build muscle, lose fat, and improve conditioning with evidence-based training.
No hype. No extreme claims. Just clear methods and real execution.
如果你认同这个方向，欢迎留下你目前最想解决的问题。
If this resonates, drop your biggest training question below.
