쉐도잉 연습: Unfortunately, Getting Lean Really Is This Simple - 영상으로 영어 말하기 배우기

what is up YouTube I spent the last 15 years of

my life as a professional bodybuilder dieting multiple times down to 4 % body fat

and what I realized is that is unknowingly simple to get lean people just overcomplicate it

and don't focus on the things that they need

the famous quote I heard from Justin first I don't know where it comes from

but what isn't measured isn't managed

but the average person who's not into fitness just gets a food journal

and right stance every single thing that they eat most of them will lose weight

so the first step you always need to do is be able to track everything

that you were doing so that you can manage it

and make changes 243 243 my stage weight limit was 242

and the cutting water cutting weight three four percent body fat shredded especially

if it's something for your health that's really important to you

i think you should be weighing yourself every day at least

at the beginning of your journey once you're at a healthier point

and you don't want to be stressing about it all the time i totally agree it can become obsessive

but if you're weighing yourself every day at the same time every day you can get a weekly average

and see how you're trending whether up or down is consistent typically

when you start a diet you're going to lose the water weight immediately

and then the more consistent you are with everything you are

doing the more you know the variables aren't causing the change so

if i'm eating the same thing every day sleeping in the

same manner all those things are the same then this weight

on the scale should be coming from body fat change how

do you decide what calorie target to start with as a beginner this is why tracking is

so important because if you eat a consistent thing for a matter of time

and you're tracking it then you know what your baseline is

don't just pick a random number like oh this guy at least 11 calories everybody's body is

so different our metabolism change throughout the year throughout the month it's

so all over the place

so you really need to know what you've been eating what your body currently needs to maintain the weight

that it's at and then you drop a couple hundred calories from there see how your body responds

and you keep tracking and keep watching what your body does

and you adapt over time one of the biggest questions i

always get is how do i break past a plateau

when i feel stuck and honestly the answer

that i have might surprise you what i'm serving i want to eat breakfast

so i'm going to get to

that later in the video now i'm going to eat what's

your breakfast a good old smoothie is for breakfast few things

beat a smoothie when you're trying to get in shape

when it comes to efficiency and filling yourself up with a minimal amount of calories

and high protein you can throw

so much shit in it 20 grams of creatine some aloe

vera juice turmeric fiber whatever you can find in the cabinets of something just toss it in there, blend it together, and then you're healthy and getting leaner.

What are the main micro and macronutrients that you focus on when you're cutting?

What you really need to focus on, because for the sake of simplicity of just getting lean and getting the most out of the least, it's calories, and then it's protein, because if you're watching my channel,

you should care about being strong and having muscle, and then having whole foods.

So the less processed foods you have, the more whole foods you're having, the more micronutrients you're getting out of it, so you don't need to overstress about it.

Calories, protein, whole foods.

i know jokes die from explaining what foods make dieting easier for you personally protein shakes make dieting easier

because they could fill you up they're very low calorie i used to put shredded lettuce in almost every meal

that i would eat shred lettuce to get shredded you guys know the drill practically zero calories

but it gives you a crunch some volume salsa

or like pico de gallo is very low calorie as well

and you throw that on a meal

and it all of a sudden ground turkey

and rice becomes a nice mexican dish

so those little things definitely help me a lot in prep is there a way to minimize hunger

when you're trying to get lean at the end of the day

if you want something especially different from the rest of the

world you're going to have to do something that's hard

so i think it's almost better to go approach the mindset this is going to be hard

because it's worth it things that are worth it in life often are hurt

so instead of avoiding what's hard lean into the hard times

and when you feel hard

when you feel hunger switch your mindset don't be like oh

this sucks i'm hungry be like i'm hungry i must be getting lean i remember

when i to be a prep and i'd be like starving

and exhausted and be like oh my god i must be getting shredded right now

because my body is feeling it so just try

and switch your perspective

and stop avoiding hardship how important is

cardio for getting lean i do think it's something

that helps a lot because the more you allow yourself to eat

and then the leaner you can get the better your body's going to be working

so if you're expending a little bit more calories by doing

cardio so that you can eat more

that helps just your body become more of a more of a machine constantly pumping through the food

that you're putting in it I don't think you need to stress about cardio being like going for a run

or a really intense bike ride or hit.

Sometimes it's just getting more steps in the day.

But I do think it's a great tool

if you're trying to get lean and you haven't been doing it

and you're trying to add more and more variables that are leading you towards getting cut.

When I was prepping for the Olympia, the only cardio I did was walking on a treadmill at a pretty slow speed, like 3 .7 -ish.

But at the start of my preps, it was 20 minutes a day and it would slowly increase to like an hour, 15, hour and a half.

When do you think someone should introduce cardio to their cut

if you're doing zero kind of cardio

and your steps are like three thousand a day

because you have a sedentary job i think there's nothing wrong with putting it in immediately i usually tell people

if they do no cardio and you're starting to get lean the best thing

that you can do the best prescription i can give you

is to do a 10 to 15 minute walk after every single meal

that you eat

so it's just super light it helps your body digest you

can get outside a little bit it's good for your cortisol

and stress and all these different things

so i think that's of the easiest levers

100

that you can pull should you be worried about losing muscle

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when you do cardio it's definitely a thing depending on how low your calories are but

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if you're doing like 45 minutes of a light type of cardio every day you shouldn't be too stressed about

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that if you're doing a lot of stairmaster

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and you're not eating a lot that can make your legs shrink for sure

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but until you're like severely depleted doing hour plus of cardio

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today you really don't have worry

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about losing my

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sponsor no

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more cable

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machine a new one coming you guys remember me hitting

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that thing with my car been a little beat up

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so i got rid of

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that one i got a new one coming should we pop up the clip one more time for old time's sake?

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We should pop up the clip for now that the machine's gone.

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How would you recommend someone train while they're trying to get lean?

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The average person, I would say not to stress it too much.

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If you adjust your training too much because you think you're getting leaner, usually people end up doing lighter weight, more volume, which can lead to you having less strength,

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which can lead to you having less muscle mass.

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You don't want to lose your strength in a cut.

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Don't just think getting lean means you have to increase volume or that you have to increase your volume to get lean.

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That's a complete myth.

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The goal is to keep training as you would, as hard as you could.

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Stay as strong as you can for as long as possible

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and by doing so you'll hold on as much muscle mass as possible while reducing your tailors.

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So can you still make progress while cutting or are you just trying to maintain?

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Your intention is still to always be making progress.

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If you're telling yourself, oh I'm just maintaining, you will just be pushing yourself less hard.

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The goal is still to push yourself, you're just less likely.

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You're giving yourself less potential variables to increase that progress when it comes to strength or putting on muscle mass.

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So it's absolutely possible but it really depends on the person and your genetics.

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How can you use gym performance as feedback barrier?

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one way would be those gunshots those were gunshots were they yeah

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all right specifically at the beginning to the middle of a cut

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and your strength is quickly declining that's a bad sign your strengths may decline now

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that i was saying the last question but

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if it drops really fast like one day you're benching 225

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the neck for six next time you get like four your body probably needs more fuel

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and you're cutting too hard too fast

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because you don't want to be getting significantly weaker really fast because if

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that happens too fast you're going to be losing a lot

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of muscle mass it's a box jump right there that's a

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box jump right well technically i didn't do this one yeah what's that three

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so three inches off the top that's the goal the first

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goal is standing no step 60 inch box jump yeah then it'll be a walking 63

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and then standing 63 and then 85 inches.

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Imagine over a mile of an inch.

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What would you say is the best body fat percentage where you kind of like look great, feel strong, and you're not depleting yourself?

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That's so person dependent.

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Justin has one client in the UFC who has like striated pecs

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and triceps and obliques and everything and he fights in the UFC.

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Some people feel horrible when they're at 12 % body fat.

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It's one of the things where you have to be able

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to be in tune with yourself to know train for an extended period of time

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and then get lean

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and then once you start sacrificing performance more than you want to stay there for a

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while and rebuild your performance at that level of body fat your body will adapt

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and you'll be able to rebuild a new peak strength at that body

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what's the biggest training mistake people make

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when they're trying to get lean i would say the biggest

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mistake is people think cardio is some magical fat burning thing

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that you do an excess amount of cardio and you're just going to get shredded so they'll sacrifice their workout

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in order to do more cardio as opposed to weight lifting which burns more calories to do

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allows for more muscle mass the more muscle mass you have the more your resting metabolic rate is

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so all day long you're burning more calories and

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that on top of thinking volume is going to get you

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leaner you're not really going to burn them to more calories by lifting less weight

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and more volume and again if you're losing muscle mass you're hurting yourself overall

168

most people already know that they need to eat less to get lean

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but if it's

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that simple why do most people still fail i think a

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lot of people are using food to feel good they use it as a sense of enjoyment of pleasure

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because they're lacking a sense of fulfillment or self -esteem

173

or self -love that they don't have so they eat

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and they feel good for a moment and then they keep eating more

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because it's the thing

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that makes them feel good most people are struggling to hit

177

their goals sometimes the number one thing you need is some

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meditation breath work therapy something to dive deeper into yourself more

179

than it is the best diet program in the world

180

or something like that what are what are some rules

181

or routines that you can recommend implementing

182

that improve decision making a big rule to help decision making is to make less decisions

183

so like when i was in olympia prep everything was made so easy

184

because i ate the same things at the same time i

185

was on the same workout routine every single week everything was

186

so systemized i didn't have to think i'm just doing the right thing continuously going forward in the direction

187

that i want to be going

188

how do you handle disruptions in your schedule like meals out travel family events things like

189

that tips are when you're traveling no carbs at breakfast small lunch

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when you're going out for dinner get the steak get the steak

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and vegetables at most every restaurant will have a steak say cook and no butter.

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Everything on menu is usually covered in sauces and spices and fats and oils and butters.

193

Steak is just grilled.

194

And a big tip that I've had that helps is if you drink a protein shake before going to dinner, it curbs your appetite like crazy.

195

So you're craving way less.

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What's your approach to cheat meals?

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It should be driving you towards a goal.

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Most people don't realize that if they're trying to diet and they're having a bunch of cheat meals, it's actually making them crave more throughout the week.

199

I truly believe people trying to cut is for a lifestyle

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thing the whole point of this is you want to look good

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and feel good so figure out what you need doesn't have the fancy automatic open all right

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so i alluded to this earlier but talking about plateaus even

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if you're dialed in everything is locked in you're going to hit a plateau eventually

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because eventually the body still will flatline and there's a lot of reasons why

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but i'm going to give the most common is usually just

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because the body adapts to what it's doing

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and your calories can only go so low so

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if everything else is locked in this is

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when you truly need a break your body has probably been dieting coming in for so long

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and now it wants to hold on to as much as it can without losing any body fat

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or any muscle mass or whatever it may be so this is

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when you can take a full week of having refeeds

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or eat whatever you want even for a week

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and truly allow your body to like rest and relax

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and realize it has an abundance of food

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so it can go back into that high metabolism fat burning mode

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and start going through it all right

218

when should the cut end i think the cut should end

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when you're at a point in which it starts to sacrifice progress

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and performance in the gym a few other cues

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that would be your sleep starts to suck

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because your body's in a state of stress because it's starving that you can't sleep, you're dieting for a lifestyle to look good and to feel good.

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So when it starts to sacrifice to feel good and your stress starts hitting you, your sleep is bad, you're tired, you can't focus at work, all these kind of things are getting in no way, you're probably getting

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beyond the point of too lean that you need to be because it's taking away from your point of view enjoying life.

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Getting lean really is that simple.

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It's just about doing the simple things consistently enough so that they actually work.

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If you have liked this video, I actually did a full day of eating, of getting lean without eating like a professional bodybuilder.

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So it's not my old diet prep.

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It's what I would do now to get lean, live a proper lifestyle.

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I'll link that right here.

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You guys can watch that.

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But anyways, appreciate you guys watching as always.

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I'll see you next time.

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Unfortunately, Getting Lean Really Is This Simple”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: lean, calorie, cardio, eat. 이 영상에는 섀도잉할 문장 233개와 단어 2861개가 있습니다. 말하는 구간의 길이는 14:56입니다. 화자는 분당 약 192단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 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
lean 동사	/ˈliːn/	기울다
calorie 명사	/ˈkæləɹi/	칼로리
muscle 명사	/ˈmʌs.əl/	근육
meal 명사	/ˈmiːl/	끼니, 밥
sacrifice 명사	/ˈsæk.ɹɪ.faɪs/	희생
steak 명사	/steɪk/	스테이크
adapt 동사	/əˈdæpt/	적응하다
plateau 명사	/plæˈtoʊ/	고원
hungry 형용사	/ˈhʌŋ.ɡɹi/	배고프다, 굶주리다
suck 동사	/sʌk/	빨다
butter 명사	/ˈbʌtɚ/	버터, 빠다
routine 명사	/ɹuˈtin/	일과, 루틴
shake 동사	/ˈʃeɪk/	흔들리다
hunger 명사	/ˈhʌŋɡɚ/	굶주림, 배고픔
cheat 동사	/ˈt͡ʃiːt/	바람피우다, 바람을 피우다

영상에 나오는 구동사

단어	뜻
beat up 동사	구타하다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

How would you recommend someone train while they're trying to get lean?
How can you use gym performance as feedback barrier?
What's your approach to cheat meals?
I'll link that right here.
I'll see you next time.

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작	you've been eating · haven't been doing · has probably been dieting
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	isn't measured · are hurt · was made

주의할 발음

화자는 you're, don't, I'm 같은 축약형과 약화된 형태를 93번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: myth /mɪθ/, smoothie /ˈsmuːði/
“sh”와 “zh” 소리: shake /ˈʃeɪk/, efficiency /ɪˈfɪʃ.ən.si/, intention /ɪnˈtɛnʃn̩/, dish /dɪʃ/, prescription /pɹəˈskɹɪp.ʃən/
긴 단어 — 강세 위치에 주의: metabolism /məˈtæb.əˌlɪz.əm/, efficiency /ɪˈfɪʃ.ən.si/, automatic /ˌɔː.təˈmæt.ɪk/, consistently /kənˈsɪstəntli/, practically /ˈpɹæk.tɪ.k(ə.)li/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: sacrifice /ˈsæk.ɹɪ.faɪs/, lifestyle /ˈlaɪfˌstaɪl/, fitness /ˈfɪt.nəs/, efficiency /ɪˈfɪʃ.ən.si/, fancy /ˈfæn.si/
/v/ — ㅂ(/b/)과 구별하기: variable [ˈvæɹ.i.ə.bl̩], starve /stɑɹv/, dive /daɪv/, vegetable /ˈvɛd͡ʒ.tə.bəl/, microwave /ˈmaɪkɹoʊˌweɪv/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: metabolism /məˈtæb.əˌlɪz.əm/, anyways /ˈɛn.iˌweɪz/, exhaust /ɪɡˈzɔst/, minimize /ˈmɪn.ɪˌmaɪz/, preposition /ˌpɹɛpəˈzɪʃən/

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, lean, calorie, muscle 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.

섀도잉 방법: 단계별 전체 가이드 읽기 →

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이 레슨의 어휘와 말하기 포인트

이 영상의 핵심 어휘

영상에 나오는 구동사

따라 말해 볼 만한 문장

이 영상의 문법

주의할 발음

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