Pratica di Shadowing: How Competitive Eaters Stay so Lean - Impara a parlare inglese con i video
Creazione lezione...
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The other day I was being productive, watching a hot dog eating contest, and noticed something.
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All the top eaters are pretty healthy.
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I mean, just look at the lean faces on the Major League Eating leaderboards.
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I wanted to find out how somebody who regularly eats over 10 ,000 calories a day looks like this.
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Many speculate about a darker side to their career.
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But these crazy gobblers give those of us with scary appetites hope.
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And again, I don't have like this crazy metabolism of the gods.
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So how are they doing it?
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And should we use any of their tactics ourselves?
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Strangely, almost all competitive eaters have deep backgrounds in health and fitness.
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Matt Stoney studied nutrition.
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Santel, a registered nutritionist.
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Neo, a registered nutritionist.
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Katina eats kilos, a background in bodybuilding.
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Beer meets food, an impressive fitness background.
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And it's not a coincidence.
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With this sport, getting your nutritional approach right can quite literally be a matter of life and death.
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Here's a CT scan of a competitive eater's stomach after they were rushed to hospital.
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You can see the food pushing their organs around.
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It's a risky escapade.
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This is 69 hot dog buns, 69 hot dogs and over two quarts of water.
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This is what it looks like inside the human body.
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Surely no human is able to stomach this without ruptures, right?
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The rock on which he stands is not a rock, it is the United States of America!
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This is Joey Chestnut.
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He just devoured 71 hot dogs in under 10 minutes, making him the greatest competitive eater in history.
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A man of unhinged powers, and one of his secrets?
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Maintaining a healthy weight.
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I do gain weight and it's a battle.
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I have to be aware of it because if I lose track of my long -term calorie intake, I gain weight and then I start losing contests.
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I hate losing.
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Coincidentally, this is the ideal body according to competitive eaters.
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A short neck, long torso and wider build.
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But this doesn't mean fat.
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The belt of fat theory suggests that belly fat restricts the stomach's abilities to expand, limiting the amount of food the competitive eater can ingest.
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Excessive fat gain also limits the contestant's ability to breathe or shoveling food down their gullet.
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If I wasn't taking care of myself, if I wasn't physically in great shape, then I wouldn't be able to physically compete at a high level.
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Okay, so we know that saying someone will fit is a requirement for elite competitive eating.
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This doesn't explain how the muckbanger Hungry Fat Chick ended up with off -the -chart obesity, while competitive eaters maintain an ideal weight.
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Many believe it's the difference between a slow and a fast metabolism.
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competitive eating comment sections are full of people dissatisfied with their slow metabolisms
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but according to competitive eaters their metabolisms aren't anything special there are
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so many misconceptions about food challenges and food challengers one of them is
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that we've got some magic metabolisms and
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that we're just able to eat loads of food all of the time it is not the case.
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Matt Stoney has an estimated BMR of 1 ,516 calories per day, Mickey Sudo 1 ,223 calories,
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and Beard Meets Food 1 ,623 calories.
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According to studies, two people of the exact same height, weight, age, sex, body composition, and lifestyle could have energy needs
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that differ by 800 calories per day this could be the difference between a 1100
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or a 1900 calorie bmr some people are genetically gifted with a faster metabolism
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but it's rare
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and it doesn't mean they can swallow sausages all day without
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getting fat statistically most people within 200 calories of their estimates
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this is why competitive eaters get frustrated with people talking about the metabolism like it's some ancestral curse all the
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while they put a lot of effort into losing fat it does not matter how fast your metabolism is
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if you eat in excess of calories consistently you're going to gain weight also believe it
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or not i do have an average metabolism
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but there's something many do to speed up their metabolisms weightlifting it's estimated
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that by gaining 10 kilograms of muscle losing 10 kilograms of
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fat your bmr increases by 85 calories per day giving you
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an extra 31 000 calories to to play with over the year.
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Although I'm not some muscle -bound juice head, what mass is on my body is mostly muscle.
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So to sustain my body weight and the activity level, in addition to keeping me alive, my body needs more calories than somebody who doesn't weight train.
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Competitive eaters may burn a few hundred more calories per day, but there's no way this could ever offset weekly 10 ,000 calorie challenges.
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So I wanted to find out how they eat outside of competitions.
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is most of what i prepare at home is raw fruits
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fresh vegetables a lot of lean meats routine after contests is
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to eat super high fiber i focus a lot on vegetables maybe like a lean
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or a fat free dairy otherwise i kind of just fill
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the gaps with whatever else works i am massively into eating clean and then
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when it's time to throw down then i go in on the food my daily diet consists of a lot of vegetables,
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fruits, low -fat protein, but a lot of micro -dense foods and I in fact actually enjoy eating like salads and broccoli, green beans, corn.
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Healthy eating, great.
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But how exactly is this helping them lose weight?
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Your body does reflect what you do over 90 % of the time
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and I am probably a competitive eater four days of every month.
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The average competitive eater doesn't eat like this all the time.
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In fact, most do around one challenge per week.
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The single, most important factor and I can't stress this enough
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when it comes to gaining weight or losing weight is the amount of calories you consume over time.
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This makes it a simple equation.
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To maintain my weight I need to eat roughly 18 to 20 ,000 calories per week
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so if I film a restaurant challenge that's say 7 ,000 calories I know
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that throughout the rest of the week I have 11 ,000 calories to play with.
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On their off days they'll drop their calories to prevent weight gain.
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To If all they're larger than average stomachs, with few calories, they volume eat.
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It lets me eat a large amount of food without having to consume a large amount of calories.
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Take this example.
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This is what 1 ,000 calories of strawberries looks like next to 1 ,000 calories of donuts.
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Competitive eaters opt for very high volume foods to stay sane while in a calorie deficit.
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Two and a quarter pounds of salad.
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It's rich in protein, really good macros basically I'm eating this entire meal for roughly a thousand calories.
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The fiber content also helps keep competitive eaters full and the micronutrients help to keep their bodies healthier.
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If you want to do food challenges you better love to learn vegetables and fruit.
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Many including Matt Stoney supplement with whey protein and consume high protein diets.
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Protein not only helps prevent muscle loss and a calorie deficit
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but it's the most filling macronutrient per calorie so a high protein diet can help you lose weight.
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If we come back to the diagram that shows how we burn our calories, there's a section called TEF, which stands for the thermic effect of food.
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It's the amount of calories your body burns breaking down foods.
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It typically takes more energy to break down protein in comparison to the other macronutrients.
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This seems to also be the case for nutritious whole foods versus ultra processed foods.
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So the thermic effect of eating a high protein diet with lots of whole foods is another very small factor, helping competitive eaters maintain a healthy weight.
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But let's not get distracted.
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It all comes down to calorie balance.
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Makes sense.
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But if this is the case, what about practices before competitions?
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And many comments suggesting they have more disordered habits.
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We'll get to that.
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But first, we need to explore their cardio, because they must do tons of it, right?
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Surprisingly, many competitive eaters do very little cardio for weight loss.
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Cardio is overrated for burning calories for most people, which is why it represents the smallest amount of calories burned per day on this chart.
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It's not at all necessary for fat loss.
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That's not to say competitive eaters don't do cardio.
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I'm usually doing between three to four hours of actual training and that's endurance training, so.
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Yasir Saleem is another competitive eater and endurance athlete.
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His energy expenditure chart probably looks more like this.
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This is how the most decorated Olympian of all time, Michael Phelps, was able to maintain his weight eating 8 to 10 ,000 calories per day.
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It was brutal.
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But aggressively swimming after a 10 ,000 calorie curry is likely to result in embarrassment and a ban from your leisure centre.
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Even if you run an extra 10 kilometres every day, it's only an extra 600 -ish calories, the equivalent of this much peanut butter, which is why most competitive eaters,
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if they do any cardio at all, are more moderate, with Joey Chestner claiming to run two to three times per
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week to help them push the boundaries for human hot dog consumption.
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Doing cardio helps me with my breathing during a contest, but I don't depend on cardio to burn calories necessarily.
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I try to get into a calorie deficit.
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Because while it's a helpful fat loss tool, competitive eaters like to use a much more sustainable fat loss accelerator.
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But I don't do anything any crazier than going for regular walks outside for cardio.
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I walk a lot, like I walk like a lot every day.
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NEAT represents a large proportion of the calories we burn per day.
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Non -exercise activity thermogenesis is a calorie you burn from fidgeting, walking, and any activity that is an exercise.
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there's a reason in bodybuilding
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when the goal is to get incredibly lean most people increase their step count it's low intensity
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so can be done after a big challenge for long periods and
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while multitasking making it easy to fit into daily life i
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fucking hate high intensity interval training that's why i walk for
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a long long time this is all pretty healthy stuff
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so what about all the comments suggesting that competitive eaters are hiding their true weight loss methods from the public.
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It's me trading on an eating disorder for money, is what the 2024 Nathan's Hot Dog champion, Patrick Bertoletti, admitted to in an interview.
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It's no surprise why psychiatrists suggest that there's an overlap between competitive eaters and eating disorders,
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and why so many people in the comment section suspect they all throw up after competitions.
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He says I heard you
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and basically all competitive eaters make yourself sick after the challenge any truth to
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that um i definitely don't think there is any truth to
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that i think some people probably do but i think you can't really base
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that on all competitive eaters many do it intentionally
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but this is a dangerous assumption the best competitive eaters do digest the food people always assume
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that um you're going to puke after that
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but for my rule of thumb is i don't induce like
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if it comes out it comes out we don't go induce
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vomiting i never have vomited after any of these food challenges besides
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when i tried to chug a gallon of milk
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while they may digest the food many fast for long periods
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of time cost about 40 to do a practice i'm not eating anything for two days leading up to that practice
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and then afterwards i'm not eating very much i'm eating vegetables
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this is how they're able to fit a few practice runs
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in each month all with the supervision of medical professionals one
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of my biggest splurges is my doctor all the top eaters
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are pretty healthy the healthier you are the harder you can push your body.
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This is why most competitive eaters try to keep their weight down sustainably and their approach is clearly effective.
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To use Beard Mead's food as an example
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if we give him a generous BMR estimate of 1 ,900 calories he walks a lot
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so let's put his knee at 600 calories.
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He eats a lot of protein and healthy foods
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but also does some challenges so let's put his thermic effective food at 300 calories.
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And lastly he trains in the gym putting his exercise activity thermogenesis about 200 calories per day.
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Each day, he burns around 3 ,000 calories, which is 21 ,000 calories per week.
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If he does one 8 ,000 calorie challenge a week, he now needs to eat under 2 ,167 calories to avoid weight gain without doing anything too crazy.
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Hopefully it helps some people out, and like I said, you can kind of apply this knowledge, you know, at a less extreme level if you like.
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This is the exact process I use myself, to stay in decent shape while still enjoying food just with more moderation, so I don't have to spend most of my days in a calorie deficit.
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This is what matters, not whether you're a carnivore, keto, or fruitarian.
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And it doesn't matter if you can't run, have a slow metabolism, or a rampant appetite.
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There's something everyone can do.
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The point is, if competitive eaters can stay in decent shape, you can do so too, while still enjoying the foods you like.
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If you want to see what happens when a once -fit tribal island did the exact opposite of everything in this video, I recommend this video next.
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I'll see you next time.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “How Competitive Eaters Stay so Lean”. Le parole che ritornano più spesso: calorie, competitive, eater, weight, eating. Questo video contiene 174 frasi e 2275 parole da ripetere con lo shadowing. Il parlato dura 13:04. Chi parla ha un ritmo naturale di circa 174 parole al minuto, vicino a una conversazione quotidiana. Solo il 76% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| calorie sostantivo | /ˈkæləɹi/ | caloria |
| metabolism sostantivo | /məˈtæb.əˌlɪz.əm/ | metabolismo, ricambio |
| vegetable sostantivo | /ˈvɛd͡ʒ.tə.bəl/ | verdura |
| muscle sostantivo | /ˈmʌs.əl/ | muscolo |
| lean verbo | /ˈliːn/ | pendere |
| deficit sostantivo | /ˈdɛfəsɪt/ | deficit, disavanzo |
| chart sostantivo | /t͡ʃɑɹt/ | carta, carta nautica |
| disorder sostantivo | /dɪsˈɔɹdɚ/ | disordine |
| consume verbo | /kənˈsum/ | consumare |
| ideal aggettivo | /aɪˈdi(ə)l/ | ideale |
| stomach sostantivo | /ˈstʌmək/ | stomaco |
| decent aggettivo | /ˈdiː.sənt/ | perbene |
| roughly avverbio | /ˈɹʌf.li/ | aprprossimativamente, a grosso modo |
| estimate sostantivo | /ˈɛs.tɪ.mət/ | stima |
| breathe verbo | /bɹiːð/ | respirare |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| find out verbo | scoprire | |
| speed up verbo | /spiːdˈʌp/ | stringere i tempi |
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | somebody who regularly · somebody who doesn · people, which is |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | were rushed · is overrated · can be done |
Pronuncia a cui fare attenzione
Chi parla usa 37 contrazioni e forme ridotte, come don't, doesn't, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, athlete /ˈæθ.liːt/, thumb /ˈθʌm/, thermic /ˈθɜː(ɹ)mɪk/, thermogenesis /ˌθəːmə(ʊ)ˈdʒɛnɪsɪs/
- I suoni “sh” e “zh”: rush /ɹʌʃ/, consumption /kənˈsʌmp.ʃən/, composition /ˌkɑm.pəˈzɪʃ.ən/, proportion /pɹəˈpɔɹʃən/, nutrition /njuːˈtɹɪʃ.ən/
- Parole lunghe — attenzione all’accento: metabolism /məˈtæb.əˌlɪz.əm/, intensity /ɪnˈtɛnsɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, incredibly /ɪŋˈkɹɛdɪbli/, composition /ˌkɑm.pəˈzɪʃ.ən/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: helpful /ˈhɛlp.fl̩/, habit /ˈhæb.ɪt/
- Consonante finale — senza aggiungere una vocale dopo: deficit /ˈdɛfəsɪt/, chart /t͡ʃɑɹt/, stomach /ˈstʌmək/, decent /ˈdiː.sənt/, fitness /ˈfɪt.nəs/
- /æ/ — più aperta della “e”: calorie /ˈkæləɹi/, metabolism /məˈtæb.əˌlɪz.əm/, appetite /ˈæp.əˌtaɪt/, gap /ɡæp/, afterwards /ˈæf.tɚ.wɚdz/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come calorie, metabolism, vegetable.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.