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0肌肉与脂肪，真的是“互相转化”的关系吗？
在这一期 MediHealth Podcast 中，我们邀请到健身教练 Oliver 分享适合新手的入门建议。相比复杂器械，他更推荐从深蹲、弓步、平板支撑等基础自重动作开始。这些动作简单、安全，也更容易建立正确的发力和动作习惯。
Oliver 还提到一个常见误区：肌肉和脂肪不能相互转化。对新手来说，与其一开始执着减脂，不如优先增加肌肉量。肌肉能提升基础代谢，从长远来看更有助于减脂。在训练安排上，每周 2–3 次、每次约 1 小时即可，关键是保持规律，避免过度训练。饮食方面以均衡为主，适当增加蛋白质摄入，训练后补充蛋白和碳水有助于恢复。
如果你也在思考如何更科学地开始健身、建立长期可持续的运动习惯，本期节目或许能带来一些新的启发。真正有效的改变，往往始于对身体与习惯之间关系的理解。欢迎来收听本期节目，一起找到适合自己的健身节奏。
Muscle and Fat: Can They Really Convert into Each Other?
In this episode of the MediHealth Podcast, fitness coach Oliver shares practical advice for beginners. Instead of jumping into complicated machines, he suggests starting with simple bodyweight exercises like squats, lunges, and planks—easy to learn, safer, and great for building a solid foundation.
He also clears up a common myth: muscle and fat don't convert into each other. For beginners, focusing on building muscle is often more effective than just trying to lose fat, since more muscle helps boost your metabolism over time. As for training, 2–3 sessions per week, about an hour each, is more than enough. The key is consistency, not overtraining. Keep your diet balanced, add a bit more protein if your goal is muscle gain, and try to refuel with protein and carbs within 30–60 minutes after a workout.
If you've been wondering how to start working out in a healthier, more sustainable way, this episode might give you a fresh perspective. Real, lasting change often begins with understanding your body and building better habits—come give it a listen and find your own rhythm.
