쉐도잉 연습: How to Tighten and Flatten Stomach with Just ONE EXERCISE - 영상으로 영어 말하기 배우기
레슨 만드는 중...
1
how to tighten and flatten your stomach with just one move.
2
And we're not talking about sit-ups.
3
Everyone knows this as a fact.
4
You must absolutely make sure that the calories you're putting in your body do not exceed what you're expending or using.
5
And that way, if we create a deficit, then this is naturally going to ride right into a loss of weight.
6
Let's just take a look at this.
7
That's fundamentally how you lose body fat by creating a calorie deficit.
8
The only true requirement is that you maintain a calorie deficit.
9
This puts you in an overall calorie deficit.
10
If you're having a hard time reaching a caloric deficit.
11
About how to stay in a calorie deficit.
12
Every time I would ask an older individual who is overweight that wanted to lose weight, when did your stubborn metabolism start?
13
It was usually in their late 20s or early 30s after a series of calorie restrictive diets.
14
And it is a theory, it's not a fact.
15
I mean, we've tried this for decades and it just has not worked.
16
Here's the missing piece of the puzzle that you really need to understand.
17
Our bodies are not as simple as a car where you have inputs and outputs.
18
We have what's called the endocrine system.
19
And this system causes our body to adapt within its environment.
20
And so what the body is going to do when you lower your calories is it's going to adjust.
21
It's going to become more efficient, which you may feel that it's a bit slow it can run further on the same amount of fuel as before.
22
The other problem with lowering your calories is that now we increase the battle of hunger,
23
cravings, and now it's going to be even harder because you're going to have to increase your willpower to stick to it.
24
So is this whole calorie deficit model sustainable?
25
No, it's not.
26
I want to bring up one book right here.
27
It's called Guyton's Physiology.
28
And I want to show you two quotes out of the book.
29
Page 927, right here.
30
Let's take a look at this.
31
All aspects of fat metabolism are greatly enhanced in the absence of insulin.
32
Then we have page 822.
33
It says right here, when carbohydrates are not utilized for energy,
34
almost all of the energy of the body must come from the metabolism of fats.
35
I really think people who are stuck in this outdated model of calorie deficit just don't understand insulin.
36
And unfortunately, you know, when you're taking classes, whether you're studying guidance physiology, maybe in school, they're not going to really emphasize that point.
37
To really understand this, you're going to have to really dive into it
38
and study it after you graduate because it's not really taught.
39
Insulin is the hormone that controls whether you burn fat or not.
40
If you reduce insulin, your body can then tap into your own fat for energy.
41
And the thing that triggers insulin is carbohydrates.
42
If we look at the three parts of food, we have carbohydrates, protein, and fat.
43
It's the carbohydrates that stimulate insulin the most.
44
Fat actually is neutral.
45
Protein has a moderate effect on insulin, but it doesn't even compare to carbohydrates.
46
This right there tells us you cannot treat all three of these equally.
47
All calories are not the same.
48
It is important to talk about the quality or the type of calorie we're talking about.
49
And if we really want to lose weight, we must lower insulin.
50
To do that, we must lower our carbohydrate calorie.
51
What's interesting about lowering our carbohydrate calorie and lowering insulin, our body needs to get fuel.
52
Where is it going to get the fuel?
53
When you are eating, you're getting your energy from your food.
54
When you're not eating, where are you getting your energy from?
55
Are you getting it from fat?
56
If you're living on a higher carbohydrate diet, it's very unlikely you're going to be able to tap in too much fat.
57
If you can lower your carbs, your body can then finally tap into your own fat.
58
Let's say, for example, you're living on 1,500 calories with the low-carb diet.
59
You're also, in addition to those 1,500 calories, using a good amount of fat calories.
60
It could be, I don't know, 500 or more, maybe 700, 800 additional calories that we can put in the pool for energy.
61
Part of it's diet, part of it's your own fat.
62
And so guess what's so cool about that? your hunger goes away.
63
You're no longer craving carbs between meals.
64
Why?
65
Your body is eating your own fat between the meal.
66
If you don't lower insulin, your body's not going to eat your own fat.
67
But if you do lower insulin with low carb, then the body will eat your own fat as fuel.
68
We can make it easy on yourself, not have any cravings or hunger while you're doing your weight loss program, or you can cut your calories.
69
And the cool thing about the ketogenic diet, which is the low carb diet is that a lot of the energy
70
that your body's running off of is not from the diet.
71
It's from your own body fat.
72
And I think one argument that some people bring up is, yes, doing low carb, it's going to help you.
73
But then also when you do fasting, you're naturally lowering your calories.
74
And some people will say the reason why the ketogenic diet helps you lose weight is you're eating less calories
75
because it's all about calories.
76
If that's true, then how do you explain that when you go on a ketogenic diet and you do intermittent fasting, and yes, you might be eating less calories, you don't crave anything.
77
We compare that to you just cutting your calories and not your carbohydrates.
78
you're going to be craving all day long.
79
If your body is getting enough fuel, there's no reason to slow down the metabolism because your body's getting all the energy it needs.
80
This is the purpose of fat, to be able to survive between meals.
81
You want to think about your fat as a biological pantry that you're tapping into.
82
So you don't have to tap into your actual pantry.
83
This does work, and I have 8,000 people to prove it.
84
Check this out on my website.
85
The other little point on this is that fat provides more than double the energy than glucose provides.
86
It's very important to tap into fat to use that as a nice, sustainable amount of energy for your body.
87
The key to this whole thing is turning insulin way down.
88
I am almost to the exercise I'm going to show you to tighten and tone the midsection, but I wanted just to kind of mention just one thing.
89
It takes about two to three days to get into the state of ketosis.
90
So it's not that long, but it does take two to three weeks to fully get into hardcore fat adaptation.
91
And I want to explain the difference.
92
Fat adaptation is when your body is burning the most fat possible.
93
And your body can burn ketones, but it can also burn fat.
94
That's actually two different sources of fuel.
95
If we look at carbohydrates, proteins, and fats, carbohydrates should be about 5% of the diet.
96
The protein should be about 20%, and the rest should be the fat.
97
Inside your abdomen, you may have what's called visceral fat, and that is going to come off with the diet that I just mentioned.
98
You also have the superficial layer of fat, which is also like a spillover from the other fat that is being backed up into the organs.
99
Deeper in there, you have a layer of fascia.
100
This fascia is like a gel-like connective tissue, and it can atrophy if you don't use it.
101
And that atrophy can look like a flabby stomach.
102
What I'm going to show you is one of the best exercises
103
that is not a setup that is going to tone
104
and tighten this area around your abdomen to get rid of
105
that flabby stomach and almost act like a girdle that's keeping everything nice and tight and toned.
106
All we're going to do is this one exercise called, it's a funny name, the dead bug.
107
And it's called a dead bug because it looks like a dead bug upside down, trying to flip over.
108
And I'm going to recommend you do this alternating your leg and your arm when you reach back.
109
You see, this will give the optimum tension in the middle section to stimulate the fascia
110
and the muscles to get really nice in tone versus if you did sit-ups or crunches.
111
The problem with that is you're going to activate the deeper muscles called the psoas, which are the hip flexors,
112
and that is going to eventually cause your back to be out of balance.
113
So here's how you do it right here.
114
Today's exercise tutorial is the dead bug.
115
Dead bugs are great for helping to control front to back pelvic tilting.
116
That's also a good abdominal exercise that improves coordination, and it generally makes you long and straight.
117
One of the secondary functions is to help you control rotation in the hips.
118
So to get started, you're gonna lay down on your back.
119
We lay down on our back with our knees over our hips.
120
Our hips, knees, and ankles are bent at 90 degree angles.
121
Our back, our lower back is flat on the ground so that I cannot slide my hand underneath my back.
122
Alright, so it's by controlling this pelvic tilting we control the arch in our lower back.
123
Use your abdominals.
124
Your arms are straight up pointing at the ceiling.
125
From this position fully extend your left leg, your toes remain pointing at the ceiling, your lower back remains in contact with the ground.
126
Reset to the starting position and then you can switch sides or finish your set on the same side.
127
To vary this exercise we can move our arms and legs at the same time.
128
We can go same side or we can go opposite side.
129
Again the key is to keep your lower back in contact with the ground
130
and to only move those limbs and those parts of our body
131
that we want to move the lower back stays in contact with the ground do this exercise every single day
132
and within one or two weeks you're going to start to see some amazing results
133
if you want details on how to do the diet i put that video up right here check it out
📺 같은 채널
B23
Vitamin D Testing Challenges
American AccentDaily ConversationUniversity StudentsWorking Adults
C14
What 5 Days Without Food Does To Your Body (Day 3 is Incredible)
American AccentDaily ConversationWorking Adults
B21
Fructose: The Most Dangerous Sugar for Belly – Dr. Berg
American AccentDaily ConversationUniversity StudentsWorking Adults
C11
Why Drinking 8 Glasses of Water Per Day is a Myth – Dr. Berg Explains
American AccentDaily ConversationUniversity StudentsWorking Adults
C13
The FASTEST Way to Rid Acne - Dr. Berg
American AccentTeensDaily ConversationHigh School Students
B2Castor Oil for Your Face (Nature's Botox)
Daily ConversationWorking Adults
B2The Safest Carb in the World (Why Some People Can Eat Any Carb)
American AccentBusiness EnglishUniversity StudentsWorking Adults
✨ 추천 영상
B21
263 문장
Your Belly Fat Isn’t Going Away Because of THIS One Mistake — Fix It Before You Train Harder
Daily ConversationWorking Adults
B22
166 문장
what i eat for GUT HEALTH & CLEAR SKIN | anti-inflammatory, simple meals
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
189 문장
Targeted Kegel Exercises for Men: Sexual Health & Combat Prostatitis (ED.ep7)
Daily ConversationWorking Adults
B21
174 문장
How Competitive Eaters Stay so Lean
Daily ConversationWorking Adults
B21
14 문장
THE BEST TIME TO EXERCISE
Daily ConversationWorking Adults
B24
154 문장
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B23
79 문장
You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!)
Daily ConversationWorking Adults
B22
226 문장
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
166 문장
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
B21
16 문장
Why You Need to Use MRI to See How Much "Visceral Fat" You Really Have, with Dr. Sean O'Mara
Daily ConversationWorking Adults
이 레슨의 어휘와 말하기 포인트
이 영상에는 섀도잉할 문장 133개와 단어 1785개가 있습니다. 말하는 구간의 길이는 10:11입니다. 화자는 분당 약 175단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 단어의 84%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| calorie 명사 | /ˈkæləɹi/ | 칼로리 |
| insulin 명사 | /ˈɪnsəlɪn/ | 인슐린 |
| deficit 명사 | /ˈdɛfəsɪt/ | 적자 |
| metabolism 명사 | /məˈtæb.əˌlɪz.əm/ | 신진대사, 물질대사 |
| meal 명사 | /ˈmiːl/ | 끼니, 밥 |
| hip 명사 | /hɪp/ | 허리 |
| stomach 명사 | /ˈstʌmək/ | 위, 위장 |
| hunger 명사 | /ˈhʌŋɡɚ/ | 굶주림, 배고픔 |
| compare 동사 | /kəmˈpɛɚ/ | 비교하다, 비유하다 |
| muscle 명사 | /ˈmʌs.əl/ | 근육 |
| layer 명사 | /ˈleɪ̯ɚ/ | 층 |
| knee 명사 | /ni/ | 무릎 |
| ceiling 명사 | /ˈsilɪŋ/ | 천장 |
| adaptation 명사 | /ˌæd.æpˈteɪ.ʃən/ | 적응 |
| physiology 명사 | /ˌfɪziˈɑ.lə.d͡ʒi/ | 생리학 |
영상에 나오는 구동사
| 단어 | 뜻 |
|---|---|
| bring up 동사 | 꺼내다 |
| go away 동사 | 떠나다, 떠나가다 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | are not utilized · are stuck · being backed |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | people who are · diet, which is · fat, which is |
주의할 발음
화자는 you're, don't, I'm 같은 축약형과 약화된 형태를 38번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: adaptation /ˌæd.æpˈteɪ.ʃən/, efficient /ɪˈfɪʃənt/, tissue /ˈtɪʃ.(j)u/, tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/
- 긴 단어 — 강세 위치에 주의: metabolism /məˈtæb.əˌlɪz.əm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, sustainable /səˈsteɪnəbəl/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
- 자신의 목소리를 녹음해 원본과 비교하고, calorie, insulin, deficit 같은 단어에 특히 주의합니다.
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.