Pratique du Shadowing: How I Became Aesthetic (Simplified) - Apprendre l'anglais à l'oral avec la vidéo

Ever since I got my first pump in the mirror I've

always wanted to develop a cool lean attractive physique a physique

that looked like those statues of the Greek gods And we might not look as good as Hercules, but we can get pretty close And it's actually pretty simple not easy,

but pretty simple So I want to show you in this video everything you need to know to train for aesthetics

Let's begin.

So what do we need to have a Greek god aesthetic?

Well, simply put we just need to develop a solid base of muscle

and then we need to be lean enough to show it

and to build that muscle we're gonna need some form of resistance training.

This is all down to preference, but lifting weights, practicing calisthenics, or incorporating both into your routine.

It's how we're gonna put stress on our muscles to make them grow back bigger and stronger.

And no matter what your training style is, you need to focus on progressive overload.

This is probably the most important part for training, and this is done by increasing the resistance over time.

That could be adding weight, or it could be moving to a more challenging progression.

And it can also be done by increasing the reps or the time of the exercise.

And as we're trying to improve putting on more weight

or moving to harder progressions you're really gonna have to challenge yourself

and try to push past what you're capable of training towards failure

and putting all your effort into those last reps and

Since we're fatiguing our muscles We're gonna want to have a proper training split

and the training split you choose is gonna be based around your lifestyle You want something

that you're gonna be able to stick with over time and if you have other commitments like sports I am a striker!

Or a job that takes away a lot of your time or energy, then just find what works for you.

It is optimal to hit each body part twice a week.

Some that I would recommend would be an upper body lower split for four days a week, a push-pull legs upper lower for five days a week,

and then a push-pull leg split which is my go-to for six days a week.

But really just find what works for you and your schedule.

I've found results using the bro split which is training each muscle once a week.

I've also seen results from training every single day.

The main thing is just listening to your body and having a routine that allows you to stay consistent.

And there's a ton of other ways you can break it up.

There's no such thing as a perfect workout routine.

People get caught up with that, and the internet tries to sell you on if you're not doing this right, you're not going to see results.

But if you're just putting in consistent effort, you're going to see results.

And don't over complicate it.

It's more important to have daily action and just improve your process over time than it is to have the perfect program.

And a lot of people are focused up on things like, oh, is this working or am I doing this right?

When better questions would be, am I putting in effort?

Am I showing up every day?

And how can I improve?

And you should be training all body parts equally.

However, there's something you can focus on to make yourself look good.

And having an attractive physique includes the most important thing being the V taper.

And to do this we have to train back and shoulders.

It's also important to have a big chest.

We also want to have well-balanced legs to balance out our physique.

And lastly being lean enough to have visible abs.

And then these things are important too.

It's a long list but we can do it.

We just gotta focus on these exercises.

Starting with an exercise to help us grow those wider lats.

I'm a big pull-up guy and I'm not the biggest fan of the lat pull-down to be honest.

But it is a great alternative if you can't do pull-ups yet.

To perform it, just lean back slightly and pull the weight to your chest in a controlled fashion.

And using different grips is going to target different spots of your back.

But if you're new to the gym, just grabbing the bar slightly wider than shoulder width should be a good place to start.

You can also do other variations.

One I like to do is kneeling single arm pulldowns.

Positioned like so, just drive your elbow down into your side and keep it close to your torso.

And if you struggle to get a contraction with a lat pulldown, I would suggest this one because it's really easy to feel that contraction in your back.

And if you need to, you can perform it with a band as well if equipment isn't available.

But pull-ups is the best exercise you can do for aesthetics.

And to prove it to you, this was my back gains using the lat pull-down.

And this was my progress when I just started focusing on pull-ups and trying to add weight to my pull-ups.

My entire channel is just based around doing pull-ups now.

But it's a good exercise.

You're also gonna wanna add in some form of rows to better grow your lats

and just your overall back helping you get that chiseled aesthetic.

The delts also help the V taper and they help us get that bolder look going.

And to help us get wider shoulders, The name of the game is going to be side lateral raises.

This is going to target the lateral delts and really help us get those broad shoulders.

But we also want to do more shoulder exercises

because we want to look chiseled and sculpted

and to complete the boulder look We're going to want to hit the front

and the rear delts for the front delts We can do some form of shoulder press

or a variation of pike push-ups

and for the rear delts We can do something like face pulls or rear delt rows

Just making sure

that we target the entire shoulder for chest our main focus needs to be the upper chest

So we need to do decline push-ups or incline bench press

and just make sure that we target it because it's really important

Of course just starting with push-ups is a great place to start

and if you can't do decline push-ups yet Just do the variation

that you can and work on it until you get there

As for legs these release human growth hormone and testosterone

and it's just gonna help us turn into an athletic unit

So you don't want to skip it for those reasons

But you also want to have a well-balanced physique

and I talked a lot about the V taper

But it's not just a V taper you want to have more of an X pattern

And the main exercise we're gonna want to have to get this X going is gonna be squats

If you don't have weight that would be pistol squats

or a lower variation going all the way down to bodyweight squats

But squatting is gonna help us curl our quads glutes and it's gonna help us with our athletics

The hamstrings are also important So you're gonna want to incorporate some exercises like RDL's

or the hamstring curl or Nordics

and then also throw in calf raises Just don't skip like days basically what I'm trying to say

And the last thing that's really important is your core for someone who's not really serious about being athletic

or anything I would say training your core isn't that important.

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Of course training your core is gonna help them pop out a little bit

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So if you want to have a really good six-pack You're gonna want to train core

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But if you just want them to show a little bit

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And all you have to do is get lean enough to the point where you can see your core

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and that's mostly just diet

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But I've been doing a lot of core training ever since I started incorporating calisthenics

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And I've seen an insane difference if you want to be athletic

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and have an even cooler core Then I'd say train core, but if you just want to look good and you're not that into fitness

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Then just train it every once in a while and focus more on your diet Speaking of which, all this training is going to be for nothing if we don't have a good diet.

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And your diet doesn't have to be perfect.

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But it can't be terrible though.

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You just need to do a few things right, that way you don't ruin all your progress.

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Because you can't out train a terrible diet.

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I've tried because eating two zebra cakes is equivalent to like 10 hills.

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But improving our diet isn't as difficult as you might think.

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We just need to focus on a few basic things

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and improve it one step at a time

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and eventually your diet is going to get better and it's not going to hinder your progress.

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So the things we want to focus on is protein.

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You want to have a high enough protein intake so you're supporting your training and helping your muscles grow.

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I think the best way to do this is just to

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have a high protein in every single meal you eat and maybe add in a protein shake as well.

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You also want to eliminate processed foods.

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They taste really good but they're like poison.

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Stick to more real whole foods and if you're eating mostly processed foods

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if you just slowly cut those out of your diet you'd see an insane change.

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Not just in your body but also in your energy and how you feel.

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Try to cut those out.

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And lastly just drink water.

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Drinking soda and juice really just has no benefits and it's just empty calories with a lot of sugar.

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I don't see why people hate on water.

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I think it It tastes amazing.

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And you can always change the flavor by changing the temperature.

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You know, sometimes I'm in the mood for cold water.

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Other days, a nice steaming cup of joe of water is pretty good, so water's great and hydration is key.

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That being said, your next move depends on your situation.

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You might be skinny, overweight, or skinny fat.

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Regardless of where you're at, your genetics, or what hasn't worked in the past, what are you gonna do now, and how are you gonna improve upon yourself today?

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If you're skinny and you wanna gain weight, you're gonna wanna eat in a calorie surplus, and if you wanna lose weight, then you're gonna wanna eat in a calorie deficit.

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Some things to help with this is tracking your calories.

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You can also better improve your environment to set you up for success.

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And you can eat foods that help you with your goal.

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For some people, it's just gonna be harder.

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That's just how it is.

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But just focus on improving your daily system because those little daily actions are the things that make the difference.

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And if you have any tips that helped you, please comment them down below.

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Or let me know if I missed anything really important.

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But anyways, thanks for watching.

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Have a great day.

✨ Vidéo recommandée

303 phrases

Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « How I Became Aesthetic ». Les mots qui reviennent le plus souvent : training, pull, diet, exercise, core. Cette vidéo contient 148 phrases et 1969 mots à répéter en shadowing. La partie parlée dure 7:35. Le locuteur parle vite, environ 260 mots par minute : attendez-vous à des liaisons et à des sons réduits. 85 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.

Vocabulaire clé de cette vidéo

Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
lean verbe	/ˈliːn/	pencher
taper verbe	/ˈteɪpɚ/	rétrécir
calorie nom	/ˈkæləɹi/	calorie
variation nom	/ˌvɛəɹiˈeɪʃn̩/	variation
athletic adjectif	/æθˈlɛt.ɪk/	athlétique, sportif
incorporate verbe	/ɪŋˈkɔɹ.pɚ.eɪt/	incorporer
skinny adjectif	/ˈskɪni/	maigre, maigrichon
calisthenics nom	/ˌkæ.lɪsˈθɛ.nɪks/	callisthénie
chisel nom	/ˈt͡ʃɪzəl/	ciseau, burin
contraction nom	/kənˈtɹækʃ(ə)n/	contraction
hamstring nom	/ˈhæmstɹɪŋ/	ischio-jambier
curl nom	/kɜɹl/	boucle
aesthetics nom	/ɛsˈθɛt.ɪks/	esthétique
lastly adverbe	/ˈlæstli/	finalement
lateral adjectif	/ˈlætəɹəl/	latéral

Les verbes à particule que vous entendrez

Mot	Prononciation	Sens
pull down verbe		rabattre, ramener
pull up verbe	/ˌpʊl ˈʌp/	soulever
show up verbe		apparaître, se montrer se pointer
take away verbe	/ˌteɪk əˈweɪ/	retirer

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

I've also seen results from training every single day.
When better questions would be, am I putting in effort?
Am I showing up every day?
It's a long list but we can do it.
I don't see why people hate on water.

La grammaire de cette vidéo

Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :

Structure	Dans la vidéo
Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait	is done · be done · be based
Present perfect have/has + participe passé — une action passée qui compte encore maintenant	I've found · I've also seen · I've seen
Propositions relatives who / which + proposition — une précision sur une personne ou une chose	split which is

Prononciation à surveiller

Le locuteur utilise 80 contractions et formes réduites, comme gonna, you're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « th »: athletic /æθˈlɛt.ɪk/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, aesthetics /ɛsˈθɛt.ɪks/, aesthetic /ɛsˈθɛ.tɪk/, width /ˈwɪtθ/
Les sons « sh » et « zh »: variation /ˌvɛəɹiˈeɪʃn̩/, contraction /kənˈtɹækʃ(ə)n/, progression /pɹəˈɡɹɛʃən/, hydration /haɪˈdɹeɪʃən/
Mots longs — placez bien l’accent: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, testosterone /tɛˈstɑ.stəˌɹoʊn/, eliminate /ɪˈlɪm.ɪ.neɪt/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: hamstring /ˈhæmstɹɪŋ/, hinder /ˈhɪndɚ/, hydration /haɪˈdɹeɪʃən/, hormone /ˈhoɹmoʊn/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: chisel /ˈt͡ʃɪzəl/, genetics /dʒəˈnɛt.ɪks/, statue /ˈstæt͡ʃu/
/r/ anglais — langue recourbée, sans frotter la gorge: calorie /ˈkæləɹi/, variation /ˌvɛəɹiˈeɪʃn̩/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, contraction /kənˈtɹækʃ(ə)n/, hamstring /ˈhæmstɹɪŋ/

Comment s’entraîner avec cette vidéo

Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme lean, taper, calorie.

Qu'est-ce que la technique du Shadowing ?

Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.

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