シャドヌむング緎習: what I eat in a day to maintain 49kg/165cm ⌛🏋🏻‍♀ FAT LOSS + BUILDING muscle + workout routine - YouTubeで英語スピヌキングを孊ぶ

B2
シャドヌむング コントロヌル
0% 完了 (0/136 文)
What I eat in a day for fat loss whilst building muscle.
⏞ 䞀時停止䞭
すべおの文136 文
1
What I eat in a day for fat loss whilst building muscle.
2
And I currently train at the gym three times a week.
3
I do lower body and upper body.
4
Also, I'm doing cardio.
5
I try to walk about 7,000 to 10,000 steps every single day.
6
And also doing cardio intense sessions three to four times a week.
7
That is my weekly workout regimen.
8
And to complement that, I have to eat well.
9
I eat really well throughout the majority of the week.
10
And I just want to show you guys that eating well doesn't mean you have to be suffering.
11
I'll share with you guys exactly all of my recipes and how I make everything and also the calories.
12
but please do not use this as a guideline for yourself.
13
Everyone's bodies are different.
14
This is just what works for me.
15
This is just inspiration and motivation for you guys to get back on track.
16
Let's go make some breakfast.
17
Today is a training day for me, so I'm having more protein.
18
And I will show you guys my workout today because I'm going to the gym for my session.
19
So I'll film all of that and show you guys exactly what it is that I do while I'm there.
20
For breakfast, I'm making a protein smoothie and also some eggs.
21
And this is 540 calories.
22
I've just put in 60 grams of rolled oats, roughly.
23
you want this because this is very high in fiber and it's also going to give you carbs and energy that you need for the morning.
24
I'm going to add some strawberries.
25
Normally I add blueberries, but I'm just going to add roughly 60 grams.
26
Honestly, adding more or less of these is okay because the calories in these are so low.
27
So yeah, but I'm going to add about 60.
28
Then we just want to add one to two grams of honey, then just add a bit of cinnamon.
29
I don't have peanut butter right now but I have this peanut butter powder which my friend gave me so I'm just gonna sprinkle a tiny bit into here for that flavor.
30
Protein I'm currently using, True Protein WP90.
31
This is really good for muscle recovery and also weight loss at the same time so that's why I use this and this is French vanilla flavored.
32
30 grams because that's one serving size and 30.
33
Okay perfect.
34
Then I just add water instead of milk.
35
The protein powder is already going to give it that milky flavor.
36
Time to make my egg.
37
This is about 60 to 80 calories depending on the size.
38
Tip, use oil spray instead of just putting oil straight onto the pan because oil is a lot of calories and you use a lot less calories when you spray it.
39
Delicious
40
Eggs are a great source of protein
41
Sometimes I do like a big egg prep at the beginning of the week And I make tea eggs
42
Or I'll make the Korean soy sauce marinated eggs And those are one of my favourite kinds Does that not look like such a yummy egg?
43
Oh my god, today's egg is perfect guys first my drink oh my god that's not gonna fit
44
okay second cup oh my god this looks actually so good
45
yum my breakfast
46
this is breakfast and the reason why I blend everything into a big smoothie is because it's really hard to eat the oats by itself like when you
47
make it into a porridge it's actually painful to eat because it's so like big in volume when you like put the water in Literally becomes like this huge bowl of just like plain oats, but when you blend it into a smoothie
48
You can just drink all of the oats and it also tastes really good because you have all the other flavors like the vanilla from the protein and then the honey the cinnamon all that good stuff
49
smoothies are a really good hack if you just don't have time because you literally just blend everything together time for my egg
50
oh my god i cooked this so well today and if this is too plain for you you can always add sriracha mmm I love how thin that is
51
I'm at the gym and it's time for my gym session I'm gonna go do a warm-up and then we're gonna do lower body today
52
I am absolutely gassed from that workout.
53
I'm so tired.
54
I at least sat in the car and I was like, I think I sat in the car for like 20 minutes.
55
it's time for lunch and i'm making salmon cucumber and brown rice and this is roughly 550 to 580 calories depending on the type of salmon
56
you use this is one of my favorite meals to make because it takes 10 minutes at most this message is sponsored by raycon and with the winter
57
olympics happening right now i've been so motivated to improve my current workout routine so i've currently increased to three days a week of
58
weight training and two days of intense cardio and what I've realized having training so much more now is having the right gear makes all the difference and something I've added to my routine is the Raycon Essential Open Earbuds which has made all the difference in my daily and workout routines.
59
So a couple of features I personally really love is the open ear design.
60
I love that you can hear your music and hear the world around you at the same time.
61
This is also ultra lightweight with a flexible ear hook that adapts to any ear so you're going to be comfortable all day.
62
This also has multi-point connections so you're going to be able to connect to multiple devices and switch between them seamlessly.
63
It also has eight hours of playtime and 36 hours of battery while charging the case and I charge these maybe like once a week.
64
I've been using these pretty much every single time.
65
I've been working out, running errands, walking my dog, especially when I do cardio because I need to listen to music and I'm just in love with the fact that I can hear everything around me and the quality is still amazing.
66
So this pair headphones have really become a part of my daily routine.
67
If you've been looking to level up your routine Raycon's essential open earbuds are currently 15% off just go to buy raycon.com slash pretty open
68
to get 15% off thank you to Raycon for sponsoring today's video and let's get back to what I eat just want to wash the cucumbers if you're making
69
one serving you can just use one cucumber I'm making which for my boyfriend and I so I'm using two and you just want to cut up
70
your cucumber like this I'm losing my voice of it as well I don't know why so you just want to cut it lengthways like this and we just want to chop our cucumbers
71
into these little half moons we have our cucumbers
72
for flavor i'm gonna be using this chew chili oil this is one of my favorite oils to use i grab like a
73
scoop of the chili peppers and also the oil maybe like roughly half a tablespoon um and then i just mix this all in you just add to taste but i just add this much so it's like
74
kind of not too oily but also a bit of flavor moving on to the salmon i've put the salmon inside of the
75
air fryer and i'm just gonna use this spray again just because it's less calories when you do this and just lightly spray our salmon and then I'm just gonna grab some salt and I'm gonna lightly salt the salmon.
76
Again this is two portions but one of these would be for one person.
77
Personally I like to add a little bit of butter and this may add calories but for me like I don't really care it's just like a tiny bit.
78
It adds just like a little bit of a kick which is nice
79
and it'll like melt down the sides i'm just using netelix original i like to use the air fryer this
80
is the ninja air fryer 240 degrees for about like 13 minutes i think also getting a ninja is such a life hack because it
81
just saves you from having to like clean up and do all of this um especially if you don't have a lot of time in your day like you
82
can cook everything in here your meats your veggies like it's so fast and easy to use and this is great for if you
83
have like a couple if there's like two of you guys while I wait for the fish to finish I'm gonna plate up
84
this literally just put the fish into the airfryer and you can heat up some rice you can either pre-make your rice or by packets
85
fish is done look how good that looks oh my god yummy oh my god this looks incredible put one fishy over here
86
next one over here so this is my lunch we have salmon we have the cucumber with the chili oils
87
and we also have some what is this brown rice oh my god this is my absolute most perfect combo it only takes like 10 to
88
15 minutes to make at most also i've lost my voice i'm sorry if i sound kind of croaky but yes look how delicious that looks and this is so flavorful as well like i'm telling you eating more doesn't have to be worrying this tastes freaking delicious
89
so quick and easy to make as well 550 calories or 580 somewhere between them i'm gonna go finish this finally time
90
for dinner and i'm gonna be making something different from my usual i feel like nuggets today so i'm gonna make these beef patty nugget things
91
that my dad used to make this is like a healthy nugget alternative that's very like high in protein and very lean this
92
dinner is roughly 450 to 500 calories very good this vegetable right here is i think it's called watercress it is
93
so delicious it's so crunchy and like fresh when you stir fry also it's great for like soups this is roughly 150 grams you want to make sure you want to make sure
94
you chop off these ends and then I'm gonna cut this into three parts because it's just really big to cook you just put this in the container
95
I love using these metal containers to organize everything now we want to chop this into fine pieces.
96
We have our chopped scallion.
97
You want about 150 grams of lean beef mince and I'm just gonna put in about a tablespoon or two of soy sauce.
98
I'm going to use this everyone's fav taco by mingle no nasty seasoning because it's low calorie and like low
99
in sodium and good not too many cows either more healthy alternative you just want to mix it all together i would use my hands but because i'm filming right now i'll use the spoon
100
just want to make sure i grab little balls of meat i'd say like roughly like this big is good
101
and you can just roll it into a bowl and you can flatten it once we put it in the thing but I just make them like a little bit like this
102
this one takes a little bit less time to make and it'll kind of keep the pan like a bit cleaner spray oil instead of like a bottle oil again for the same reason because ooh
103
I'm going to just cover this for a little bit.
104
I've decided I'm going to add a little bit of soy sauce to this, just a tiny bit.
105
Together.
106
I just realized I made this to put inside of my little nuggets, so I'm going to quickly add that in while this is cooking.
107
What I'm doing is like flattening it up, grabbing the scallions and shoving them inside.
108
It's time to make my meat pies.
109
Not my meat pies.
110
What are these called?
111
My nuggets.
112
Our nuggets are done.
113
I'm going to put this onto my plate.
114
This is dinner, guys.
115
Look how good this looks.
116
Oh my god.
117
This is my dinner.
118
We have my nuggets.
119
They smell like sausages, guys.
120
It smells so, so good because you have all the seasoning on it.
121
And it will be a bit crumbly just because it's like a very lean, like, meat.
122
And it's not going to be soft.
123
But you can soften it using some cornstarch or some potato.
124
What's it called?
125
Potato starch.
126
This is so crunchy and delicious.
127
And I also just have some sticky rice, which I'm going to eat with everything.
128
But, yeah.
129
Oh, my God.
130
This smells so, so good.
131
This is one of my favorite greens.
132
sticky rice is like all stuck together let me try the nugget on camera
133
guys it can be really boring to eat like lean mince but you just have to have like creative ways to put
134
it together later i'm gonna have a little dessert i'm not sure what dessert i want but I'm definitely thinking about it now
135
I've decided to make tang yin for dessert so I have three egg yolk tang yin and then I have this one persimmon looking one but it's actually black sesame but yeah so yummy guys
136
this is my favorite sweet treat
App StoreずGoogle Playで4.9/5

Shadowing English モバむル版

Shadowing Englishアプリでい぀でもどこでも英語を孊びたしょう。 今すぐコミュニケヌションスキルを向䞊させたしょう

孊習の進捗を远跡する
AIによる採点ず゚ラヌ修正
豊富な動画ラむブラリ
Download on theApp Store
GET IT ONGoogle Play
Shadowing English Mobile App

なぜこの動画でスピヌキングを緎習するべきか

この動画は、䜓重管理や筋肉を構築するための食事やトレヌニングのルヌチンを玹介しおいたす。スピヌキングの緎習ずしお、健康やフィットネスに関連するトピックは非垞に効果的です。筋トレの方法、食事の遞び方、そしおラむフスタむルを維持するためのコツを孊ぶこずで、語圙や衚珟力を豊かにするこずができたす。たた、具䜓的なNumber (数字) やカロリヌに関する話題が倚く出おくるため、これらの情報を䜿っお質問を䜜成したり、自分の意芋を述べたりするこずで、IELTS スピヌキング察策にも繋がりたす。YouTubeで英語孊習をする際に、実際のトピックに基づく䌚話を緎習するこずが重芁です。

文法ず文脈での衚珟

  • 「I'm doing cardio.」 - 珟圚進行圢を䜿っお、珟圚の行動を衚しおいたす。自分の日垞生掻のルヌチンを曞く際に圹立ちたす。
  • 「This is just what works for me.」 - こちらは匷調衚珟であり、自分の経隓を元に他者にアドバむスをする際に有効です。
  • 「You want this because this is very high in fiber.」 - 「want」を䜿った提案の衚珟は、盞手に玍埗させる際に効果的です。
  • 「Just add a bit of cinnamon.」 - 短い呜什圢を䜿った衚珟で、指瀺やレシピを曞くずきに䜿えたす。
  • 「If this is too plain for you, you can always add sriracha.」 - 条件文を䜿甚した提案で、遞択肢を提䟛するスキルを磚く手助けになりたす。

䞀般的な発音の眠

この動画ではいく぀かの発音のトラップがありたす。特に泚意すべき単語は「smoothie」や「protein」で、正しい音を出さないず盞手に䌝わりにくくなりたす。たた、「cinnamon」や「sriracha」ずいった蚀葉も、倚くの日本人にずっお難しい発音です。これらの蚀葉を繰り返し緎習するこずで、リスニングずスピヌキングの䞡方の向䞊に繋がりたす。さらに、accentアクセントに関しおも、動画の話者の自然なむントネヌションを暡倣しおみるこずで、shadow speechの緎習になりたす。YouTubeで英語孊習を行う際には、こうした発音の特城を意識しお緎習するこずで、より流暢なスピヌキングが実珟したす。

シャドヌむングずは英語䞊達に効果的な理由

シャドヌむングShadowingは、もずもずプロの通蚳者逊成プログラムで開発された蚀語孊習法で、倚蚀語習埗者ずしお知られるDr. Alexander Arguelles によっお広く普及されたした。方法はシンプルですが非垞に効果的ネむティブスピヌカヌの英語を聞きながら、1〜2秒の遅延で声に出しおすぐに繰り返す——たるで「圱shadow」のように話者を远いかけたす。文法ドリルや受動的なリスニングず異なり、シャドヌむングは脳ず口の筋肉が同時にリアルタむムで英語を凊理・再珟するこずを匷制したす。研究により、発音粟床、抑揚、リズム、連音、リスニング力、そしお䌚話の流暢さが倧幅に向䞊するこずが確認されおいたす。IELTSスピヌキング察策や自然な英語コミュニケヌションを目指す方に特におすすめです。

☕ コヌヒヌをおごる