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💪 8週女性力量與曲線挑戰 – 2025年5月12日開啟！🌸

一次購買，終身享有！

嗨女孩們，我是May！

許多人是從 YouTube 和 IG 開始認識我、陪伴我一路成長的。
這八年來，我持續投入重訓，從一個體脂30%、對自己完全沒自信的「泡芙女孩」，經歷過極端節食和過度有氧的階段。

雖然體重下降了，但月經停了半年，對體重的數字患得患失——我知道，這並不是我想要追求的「健康」。

這幾年經營社群，我明白自己真正想要的：
在享受食物與營養的同時，擁有一個有力量又帶有女性線條的身體。

而唯一的答案，就是——力量訓練。

肌肉的成長不只幫助提升骨質密度、改善胰島素敏感度，還能提高基礎代謝率，讓我們的身體更有活力、更健康，長期來說也會變得更容易瘦。

但網路上的健身資訊琳瑯滿目，容易讓人無所適從。

其實健身就該回歸基礎：

核心訓練應該放在胸、背、腿三大肌群，再搭配肩膀、核心、二頭肌與三頭肌等小肌群的訓練。
以複合動作為主、孤立動作為輔。

那女生該怎麼訓練呢？

大多數女性希望臀部更翹更有線條，因此這次課表特別強化了下半身，尤其是臀部肌群的參與。但上半身的鍛鍊也同樣重要。

這份每週三練的課表安排如下：

Day 1：腿（前側+臀部）+ 核心
Day 2：背 + 二頭 + 肩膀後側
Day 3：腿（後側+臀部）+ 胸 + 肩

也就是說，上、下半身在一週中都能獲得兩次刺激，符合增肌原則。

每次訓練大約1小時，包括：

5-7分鐘暖身
5-7個訓練動作
約5分鐘伸展放鬆

這套課程適合：

1️⃣ 剛開始接觸健身房的新手*建議先從輕重量開始
2️⃣ 上過幾堂教練課但對課表設計沒概念的人
3️⃣ 已經訓練一段時間，想嘗試新課表、挑戰May設計的完整計畫者

我懂剛踏入健身房時的不安與迷惘，不確定動作對不對，也曾經花了很多時間摸索。

如果能回到當時，我希望自己能直接跟著一套完整系統練習，少走彎路。

只要你願意在這8週裡認真投入，一定能看到身體與心態的雙重蛻變！

✨ 在這4週裡，你將會：

學會擁抱力量，突破自我極限
建立更強大的自信
愛上自己的身體，欣賞它所做到的一切

💼 你會獲得：

✔️ 每週訓練計畫 – 專為女性設計的力量與塑形訓練
✔️ 動作教學影片 – 詳細示範，確保你安全且正確地完成動作
✔️ 專屬社群支持 – 加入堅強的女性團隊，互相鼓勵、保持動力
✔️ 彈性訓練方式 – 無論在家或健身房都能完成訓練
✔️ 手機APP支援 – iPhone / Android皆適用，隨時掌握進度
✔️ 終身不限次數訪問 – 一次購買，永久擁有！

🎁 額外福利：
✅ 營養建議 – 分享健康食譜與飲食技巧，幫助燃脂與增肌
✅ 心態培養 – 教你如何保持積極專注的心態，維持動力
✅ Solin終極營養指南 享五折優惠

這不只是一個身體上的挑戰，更是一場心靈與自信的蛻變。
我們要一起打造一個支持女性變強、變美的社群，一起努力、一起突破！

讓我們攜手邁向更強大的自己！💕

May

(NSCA & NASM 國際教練認證)

💬 FAQ 常見問題

1. 完全沒有健身經驗的新手，適合這份課表嗎？
建議有一些基礎肌力會更適合開始這份課表。
例如：
・曾做過 May 的居家徒手訓練
・或曾經加入過健身房，但對課表安排較不熟悉

若您對健身還是全新領域，也歡迎先從基礎徒手動作開始培養身體感受，再逐步銜接這套訓練計畫。

2. 如果我已經訓練過一段時間，還適合這份課表嗎？
當然歡迎！這份課表的設計結合了我多年自身訓練的經驗，並奠基於我所取得的兩張國際健身教練證照（NASM & NSCA）的專業知識。

無論是新手或進階者，基本而有效的動作永遠是最核心的訓練。關鍵在於：
✅ 是否能夠持續進步、反覆練習
✅ 是否願意穩定挑戰更重的重量
✅ 是否建立出長期可持續的力量基礎

3. 這份課表有什麼特色？
・每週三練，上下半身各刺激兩次，符合增肌原則
・以「複合式動作」為主軸，提高效率，短時間鍛鍊全身
・零跳躍設計，關節友善，無高強度喘累動作，新手友善

針對女生最在意的臀腿線條，課表中特別安排像是臀推、硬舉、深蹲、分腿蹲等針對性臀部強化動作。
但我認為全面發展才是長久之計，因此也不忽略上半身肌群的鍛鍊，打造勻稱緊實的體態。

這是一份非常適合剛開始進健身房、想認真練出線條與增肌的理想起手式訓練。

4. 課表時間與結構如何？
・每次訓練約1小時
　- 5分鐘動態暖身
　- 40–50分鐘主訓練
　- 最後收操與伸展

・每週訓練 3 次
　- 動作不會頻繁更換，讓你專注在掌握與進步
　- 每週會根據熟練度與肌力，逐步增加重量或次數

5. 如果我一週只能練兩次，或可以練四次，該如何調整？
・一週練兩次：可依個人需求挑選兩天課表，或輪流補上不同部位的訓練
・一週練四次：可將其中一天重複練習想強化的部位（例如臀部），或加入全身性循環訓練提升代謝

6. 怎麼知道自己該用多重的重量？
建議以「能正確完成 8–12 下」作為參考區間。
如果能輕鬆完成超過 15 下且姿勢穩定，代表可以考慮加重挑戰！

💪 8-Week Women's Strength & Sculpting Challenge – Starts May 5, 2025! 🌸
One-time purchase, lifetime access!

Hi ladies, I’m May!

Many of you have been following my journey on YouTube and Instagram—watching me grow and transform through eight years of consistent weight training.

I used to be a 30% body fat “marshmallow girl” with zero confidence in my body. I went through periods of extreme dieting and endless cardio. Sure, I lost weight, but I also lost my period for over six months and became obsessed with the number on the scale. That wasn’t true health.

As I built my community over the years, I realized what I really wanted: to enjoy nutritious food while sculpting a strong, feminine body.

The answer? Strength training.

Building muscle boosts bone density, improves insulin sensitivity, increases metabolism, and gives you the energy and confidence to live life fully. Over time, you’ll naturally become leaner and stronger.

But fitness info online can be overwhelming. So let’s go back to the basics:

The focus should be on compound movements targeting the chest, back, and legs, with assistance from smaller muscle groups like shoulders, core, biceps, and triceps.

And yes—training for women is different. Many of us want to build strong glutes, so this program emphasizes lower body training, especially the glutes. But upper body work is just as important.

Here’s how our 3-day-per-week split is designed:

Day 1: Legs (quad & glute focus) + Core
Day 2: Back + Biceps + Rear Delts
Day 3: Legs (hamstring & glute focus) + Chest + Shoulders

This gives both your upper and lower body two rounds of stimulation each week.
Each session is about one hour, including:

5–7 mins warm-up
5–7 training exercises
5 mins cooldown & stretch

This program is perfect for:

Beginners just starting out in the gym—begin with lighter weights
Women who’ve taken a few personal training sessions but need structured planning
Intermediate trainees who want to switch up their current routine with a fresh plan designed by May!

And if you’re feeling overwhelmed stepping into the gym—I totally get it.
I’ve been through that awkward, unsure phase too.
If I could go back, I’d save myself so much time and energy by following a smart, structured plan like this.
Stick with it for 8 weeks, and you’ll see real, powerful transformation.

✨ In just 8 weeks, you will:

Discover your inner strength and break limits
Build lasting confidence
Fall in love with your body and everything it’s capable of

💼 You’ll receive:
✔️ Weekly training plans — thoughtfully designed for women’s strength and sculpting
✔️ Demo videos — clear instructions to ensure safe, effective movements
✔️ Private community — a powerful team of women supporting each other every step of the way
✔️ Flexible workout options — at-home or gym-friendly
✔️ Mobile app access — iPhone & Android compatible
✔️ Lifetime access — one-time payment, forever entry!

🎁 Bonus:
✅ Nutrition guidance — healthy recipes and diet tips to support fat loss and muscle gain
✅ Mindset coaching — stay motivated and focused through mental resilience
✅ 50% off Solin’s Ultimate Nutrition Guide

This challenge isn’t just about physical transformation.
It’s about building a powerful, confident version of yourself—surrounded by a community of women cheering you on.

Let’s rise together and meet our strongest selves! 💕

xx,
May

FAQs

1. Is this program suitable for complete beginners with no workout experience?
It’s recommended to have some basic strength foundation before starting this program. For example:
・If you’ve followed May’s bodyweight home workouts before
・Or if you’ve been to the gym but are unfamiliar with how to structure a workout plan

If you’re completely new to fitness, you’re still welcome! We suggest starting with basic bodyweight movements to build body awareness, then gradually transitioning into this strength training program.

2. If I’ve already been training for a while, is this program still suitable for me?
Absolutely! This program is based on my years of personal training experience and backed by professional knowledge from two international certifications (NASM & NSCA).

Whether you're a beginner or intermediate, fundamental and effective movements remain the core of long-term progress.
The key is:
✅ Consistent practice and improvement
✅ Challenging yourself with heavier weights over time
✅ Building a sustainable strength foundation

3. What makes this program unique?
・Three workouts per week, each targeting both upper and lower body twice — aligned with muscle growth principles
・Focus on compound movements for maximum efficiency — full-body training in a shorter time
・No jumping movements — joint-friendly, no high-impact cardio; beginner-friendly

This program especially emphasizes lower body training for women, with glute-focused movements such as hip thrusts, deadlifts, squats, and split squats.
However, I believe in balanced development, so we also include upper body exercises to help you build a strong and proportional physique.

This is a perfect starting program for anyone who’s just joined the gym and wants to build muscle, tone up, and feel strong.

4. What is the structure and time commitment of each workout?
・Each workout takes about 1 hour:
　- 5 minutes of dynamic warm-up
　- 40–50 minutes of main training
　- Cool down and stretching to finish

・Training 3 times per week
　- Movements don’t change drastically week to week, so you can focus on mastering form and progressing
　- You’ll gradually increase the weight or reps as you get stronger and more confident

5. What if I can only work out 2 times a week — or can train 4 times a week?
・2 times/week: Choose two workouts that suit your goals (e.g., focus on weak areas), or alternate workouts weekly to cover all major muscle groups
・4 times/week: Repeat a key workout to target your desired area (e.g., glutes), or add a full-body metabolic circuit to boost overall endurance and fat burning

6. How do I know how much weight to lift?
As a general rule, choose a weight that you can complete with proper form for 8–12 reps.
If you can easily do more than 15 reps with good form, it’s time to increase the weight for continued progress!

Challenge start date: May 12th, 2025

Open to participants worldwide!

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💪 8週女性力量與曲線挑戰 – 2025年5月12日開啟！🌸

💬 FAQ 常見問題

💪 8-Week Women's Strength & Sculpting Challenge – Starts May 5, 2025! 🌸One-time purchase, lifetime access!

💪 8-Week Women's Strength & Sculpting Challenge – Starts May 5, 2025! 🌸
One-time purchase, lifetime access!

May Liu

Programs & Challenges

8-Week Women Strength & Sculpt 八週女性健身房力量＆曲線課表

Learn More

Programs & Challenges

8-Week Women Strength & Sculpt 八週女性健身房力量＆曲線課表

Learn More