Shadowing Practice: 5 ‘healthy’ habits that kept me fat - Learn English Speaking with Video

If you ever felt like no matter how much you work out or how healthy you eat,

your body just won't change,

keep watching because I've been exactly where you are.

I struggled for 12 years trying to get into my dream shape by doing everything right.

Eating clean, exercising and cutting calories,

but I wasn't seeing the results I wanted.

My body was puffy, my belly was bloated and I wasn't as toned as I wanted to be.

I couldn't understand how can this be when I'm being this healthy and I'm doing everything right.

Until I finally figured it out

and got into my dream shape after I stopped doing these five healthy habits

that were ruining my fat loss and might be ruining yours too.

In this video I'll be sharing with you these five healthy habits

that were keeping me fat and what to do instead so you can too finally see the results you want.

And make sure to watch the entire video to not miss anything important.

Let's get into it.

The first healthy habit that was keeping me from my dream body,

felt healthy and empowering too,

but was secretly sabotaging my fat loss for years.

I mean, isn't it logical that if you push harder and sweat more,

you should be losing more fat?

But I wasn't.

I pushed myself hard in hope to lose fat by doing gym,

doing cardio, running for kilometers and doing heat,

which is scientifically proven to be a really efficient form of exercise,

especially to burn fat.

But I was getting just puffier.

So I pushed even harder until my body said no. Pushing myself this hard,

I didn't realize that I was overtraining.

That's why I wasn't losing fat.

And this is a mistake many people do.

When your body is overtrained,

you can't really lose fat.

And to me, this just didn't make sense.

Because isn't it that the more you exercise,

the more you sport, the more you should be losing fat?

But it's not this simple.

So to start seeing results again,

I had to stop training for a while to recover.

Especially I had to stop with high intensity.

But since I was so used to working out and moving my body,

I couldn't just sit at home and do nothing.

So I started taking long one-hour walks.

And this is when the magic happened.

So here's the thing.

My problem was that I was doing way too much high-intensity workouts,

too much cardio for way too long.

And once I replaced my 10 kilometer runs with one-hour walks,

my god, I could not believe it.

But my body actually started leaning out with doing less and enjoying it too.

Replacing high intensity with low intensity has changed my body composition so much.

But high intensity workouts weren't the only thing standing in my way to losing fat and getting toned,

which brings me to my second healthy habit that was keeping me fat.

And I didn't expect this one to make such a difference,

but it changed everything.

By now I think all of you have heard this popular fitness advice that if you want to get fit,

you need to lift weights because lifting weights helps you to build muscle,

which helps you to burn fat, which is scientifically proven.

And if you're afraid to lift weights,

don't be, because for women it's impossible to get bilky.

Also, by the way, proven by science.

Lifting weights made my body actually look worse.

Because there is one detail no one really talks about,

and once I figured this out, everything changed.

So here's the thing of course you need some muscle in your body but not every woman wants to have like muscle.

Some women just want to lose fat and tone up.

I don't know how to explain it but look this woman and this woman have completely different bodies.

Yes they're both fit I'm not gonna argue that but they're different

and I wanted to look like this and everyone the internet

and my personal trainer kept telling me that the path to this type of body is by lifting weights.

So I started lifting weights,

but I wasn't really liking what I was starting to see in the mirror,

and deep down I knew that this wasn't it.

However, I kept lifting because I didn't know what else to do.

I will do 100 kilo leg press thinking that if I lift heavier,

I will be burning more fat,

and that way I get quicker to my dream body.

But no, my tights started getting bigger,

more muscular, bulkier and in general my entire body was getting more puffy and more swollen.

Basically completely the opposite of what I wanted.

So I started losing hope and I started thinking

that perhaps my body is just not built this way

and I don't have the genetics to look the way I want to look.

As a result I quit the gym

because I wasn't getting the results I wanted and then corona came and everything so I started working out at home.

I started doing Pilates workouts,

different body weight workouts and just with smaller weights just at home.

I wasn't expecting anything because I was so sick

and tired of everything and I kind of accepted

that I will just never be able to get the body

that I want to get but after about one year my friends started commenting on me

that whoa haven't you lost a lot of weight

and I didn't even realize this myself

because I just didn't care anymore at this point

but then I saw some before and after pictures of myself

and then i was like what the my face went from around to snatched

and my body composition had totally changed but what's even more interesting is

that my body weight on the scale had barely changed

so here's my epiphany some girls

and women don't get this type of body by lifting weights

100

and i think i even figured out

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which type of woman i believe it has to do with your body type there are three different body types

102

and the two latter ones i'm the middle one

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can get a bit bulkier with lifting weights

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and the first one will benefit from lifting weights

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because for them it's in general harder to put on weight

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so if you've been lifting weights

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and you feel like your body is just getting bulkier

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but your goal is this then pilates body weight

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and small weights might be your answer at least it worked for me

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but replacing weight lifting with pilates

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and body weights wasn't the only thing i did during that year when my body composition just totally changed.

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Which brings me to the third healthy habit that was keeping me from my dream body.

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Every fitness pro tells us that if you want to be fit,

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you want to be toned and lose fat,

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tracking macros is super important.

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So I had a period where I was so focused on tracking macros,

117

I was thinking about them all the time,

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making sure I meet my daily requirements.

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But I wasn't seeing results.

120

So during this year when I was doing home workouts and I didn't care anymore because I was so frustrated,

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I also quit tracking macros because I hated it

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and it occupied too much of my brain space and it wasn't even working for me.

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So I just quit it and I ate whatever I wanted whenever I wanted.

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Basically I was eating intuitively and boom this worked for me.

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So if this is your goal replacing tracking macros with intuitive eating could work for you too.

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And if you're afraid that when you start eating intuitive,

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you will just eat everything you're craving for, you won't.

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When I used to track my macros,

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I used to always have so many different cravings.

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I used to crave for chocolate,

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ice cream, cake, and all that kind of stuff.

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But when I started eating intuitive, I stopped having cravings.

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This works because when you start eating intuitive,

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you're allowing yourself to eat whatever you want.

135

Whereas when you track your macros,

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you tend to limit yourself more because you have certain daily macro requirements that you need to meet.

137

But when you're limiting yourself you crave it more and

138

when you start eating intuitive you stop limiting yourself

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and now all you're craving for is just available to you just go

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and get it whenever you want whatever you want

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so this does a psychological trick

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that you don't even want it anymore it's like reverse psychology at least for me it works this way

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and i notice that i crave so much less of these bad foods

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and when i do i just eat them because eating chocolate ice cream or a cake once in a while,

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what do you harm?

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Which brings me to the fourth healthy habit that I got wrong.

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And this has made my life so much more enjoyable on all levels.

148

So here's the thing.

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You've probably heard that certain foods make you fat.

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Eating bread will make you fat,

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eating butter will make you fat,

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eating eggs will make you fat,

153

or bananas, or something else.

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They come up with new foods that make you fat every week.

155

And I was so on this.

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I used to limit certain foods or certain food groups.

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It varied from dairy to wheat to fruits or from carbs to fats.

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I thought I was being healthy,

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but yet I was constantly bloated,

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I had different stomach issues,

161

I had pain almost every day,

162

and I couldn't really understand what was even triggering it.

163

Plus, excluding certain foods or food groups didn't seem to do a difference fat loss-wise.

164

But during this time when I started to eat intuitive because I wasn't really caring about anything,

165

because I was so tired of everything,

166

I noticed that it actually had a beneficial effect.

167

First of all, it reduced my cravings,

168

like I already mentioned earlier.

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But second, I feel like when I stopped dieting and limiting certain foods or food groups,

170

unless there is an actual reason for it because of an allergy,

171

intolerance or other health reasons,

172

my stomach issues went away,

173

I stopped being bloated and it improved my overall relationship with food,

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which brings me to the fifth healthy habit that was keeping me from getting my dream body.

175

To lose fat and tone up,

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we often get told to go into a calorie deficit.

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But this advice made me fat.

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I trained hard and kept cutting calories because I was thinking logically.

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If I push harder and eat less,

180

I lose fat and tone up quicker.

181

But the results weren't adding up to my logical thinking.

182

Instead of getting fitter, I got fatter.

183

Because I didn't eat enough,

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which got my body into fight or flight mode.

185

Turns out that if you move more,

186

you need to eat more to get fit, not cut more.

187

This is because your body has a basal metabolic rate,

188

which means that those are calories you simply need daily from just existing.

189

And then we add the daily activity you have,

190

and then other body's functions that come to play, especially for females.

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And with dieting, you can quickly end up under eating.

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But when you under eat for too long,

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your body starts to see it as an emergency.

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So everything you put down your throat,

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be it even a cucumber,

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it starts to store as fat for survival reasons.

197

This lovely feature comes from hunter-collector times.

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Cutting more calories works only to a certain extent,

199

then your body will just shut down or you hit a weight loss plateau.

200

Plateau, plateau, plateau.

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I don't know.

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So here's the thing.

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You gotta fuel yourself properly to burn more fat.

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Losing fat, getting toned, and staying that way is a lifestyle,

205

not a short-term diet.

206

And here's why I love intuitive eating.

207

Because once you develop that connection with your body,

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it literally tells you when to eat,

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what to eat, and how much.

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Your body is designed to give you signals on when you're hungry and when you're full.

211

Which means that when you're hungry, eat.

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And when you start to feel full,

213

stop eating, don't stuff yourself,

214

because you don't need to feel physically full every time when you're eating.

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That way you can never really overeat.

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But also you avoid undereating if you're also listening to your body signals that,

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hey, now I'm hungry and I want food.

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And you give your body that food.

219

So if you're afraid of intuitive eating because you're afraid that this will get you fat,

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as long as you're listening to your body signals and 80% of the time you're eating healthy,

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which is like just home-cooked normal healthy food.

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It doesn't need to be something complicated like chia seeds or some ginger fat loss shot in the morning.

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Unless you of course like these things, then it's totally fine.

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Then it's really not possible to get fat.

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Of course, if you are a pro athlete or bodybuilder,

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then maybe intuitive eating might not be the most convenient one.

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But if you're just a normal person trying to tone up,

228

then I really speak for intuitive eating.

229

But of course, everyone finds what works for them, I did this too.

230

In fact, I wasted 12 years trying to get my dream body.

231

I followed many different fitness advices,

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but nothing really worked for me,

233

although I was doing everything right.

234

Until I then finally cracked the code and lost fat and got my dream body after trying for so many years.

235

Now looking back, I realized that I made certain mistakes

236

that kept me fat because I used to follow that popular fitness advice,

237

but actually it just ended up ruining my health and my body and therefore I couldn't lose fat.

238

And that could be your case too.

239

I gathered my 12 years of fat loss experience into this one video.

240

So if you want to know how fitness might be making you fat and how to actually get fit,

241

watch this video.

✨ Aanbevolen Video

321 zinnen

Your Belly Fat Isn’t Going Away Because of THIS One Mistake — Fix It Before You Train Harder

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Woordenschat en spreektips bij deze les

Deze spreekles op niveau B2 is gebaseerd op de video “5 ‘healthy’ habits that kept me fat”. Deze woorden komen het vaakst terug: fat, weight, eating, healthy, eat. Deze video bevat 241 zinnen en 2402 woorden om na te spreken. Het gesproken deel duurt 11:56. De spreker praat snel, ongeveer 201 woorden per minuut, dus reken op verbonden en ingeslikte klanken. 82% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.

Belangrijke woorden in deze video

De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:

Woord	Uitspraak	Betekenis
intuitive bijvoeglijk naamwoord	/ɪnˈtjuːɪtɪv/	intuïtief
calorie zelfstandig naamwoord	/ˈkæləɹi/	calorie
workout zelfstandig naamwoord	/ˈwɝk.aʊ̯t/	training, oefening
plateau zelfstandig naamwoord	/plæˈtoʊ/	hoogvlakte, plateau
bloat werkwoord	/bloʊt/	zwellen, uitdeinen
bulky bijvoeglijk naamwoord	/ˈbʌlki/	lijvig, omvangrijk
crave werkwoord	/kɹeɪv/	verlangen
scientifically bijwoord	/ˌsaɪ.ənˈtɪfɪkli/	wetenschappelijk
logical bijvoeglijk naamwoord	/ˈlɑd͡ʒɪkəl/	logisch
bodybuilder zelfstandig naamwoord	/ˈbɑ.diˌbɪl.dəɹ/	bodybuilder, lichaamsbouwer
cucumber zelfstandig naamwoord	/ˈkjuˌkʌmbɚ/	komkommer
epiphany zelfstandig naamwoord	/ɪˈpɪfəni/	epifanie, ingeving
frustrate werkwoord	/ˈfɹʌsˌtɹeɪt/	frustreren
intolerance zelfstandig naamwoord	/ɪnˈtɑ.lə.ɹəns/	onverdraagzaamheid, intolerantie
kilogram zelfstandig naamwoord	/ˈkɪləɡɹæm/	kilogram

Phrasal verbs die je zult horen

Woord	Uitspraak	Betekenis
end up werkwoord		belanden, terechtkomen
work out werkwoord	/ˌwɝk ˈaʊt/	uitrekenen
come up with werkwoord		bedenken, verzinnen
figure out werkwoord		uitvogelen, er achter komen
go away werkwoord		weggaan
look back werkwoord		achterom kijken, terugkijken
shut down werkwoord		afsluiten, uitzetten
turn out werkwoord		uitvallen, resulteren

Zinnen om te herhalen

Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:

I didn't realize that I was overtraining.
That's why I wasn't losing fat.
I couldn't just sit at home and do nothing.
You've probably heard that certain foods make you fat.
Which means that when you're hungry, eat.

Grammatica in deze video

De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:

Structuur	In de video
“Used to” used to + werkwoord — een vroegere gewoonte of toestand die niet meer klopt	used to working · used to track · used to always have
Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet	was bloated · is overtrained · is just not built
Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt	I've been · has changed · have heard

Uitspraak om op te letten

De spreker gebruikt 71 samentrekkingen en verkorte vormen, zoals you're, wasn't, didn't. Spreek ze kort uit, zoals je ze hoort.

De klanken “sh” en “zh”: sabotage /ˈsæb.əˌtɑʒ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
Lange woorden — let op de klemtoon: intuitive /ɪnˈtjuːɪtɪv/, intensity /ɪnˈtɛnsɪti/, scientifically /ˌsaɪ.ənˈtɪfɪkli/, bodybuilder /ˈbɑ.diˌbɪl.dəɹ/, epiphany /ɪˈpɪfəni/

Klanken die Nederlandstaligen lastig vinden:

Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: intuitive /ɪnˈtjuːɪtɪv/, crave /kɹeɪv/, sabotage /ˈsæb.əˌtɑʒ/, exclude /ɪksˈkluːd/
/æ/ — opener dan de Nederlandse “e”: macro /ˈmæk.ɹoʊ/, calorie /ˈkæləɹi/, plateau /plæˈtoʊ/, kilogram /ˈkɪləɡɹæm/, macroeconomics /ˌmæk.ɹoʊˌiː.kəˈnɒ.mɪks/
/w/ — met ronde lippen: workout /ˈwɝk.aʊ̯t/, swell /swɛl/, whoa /woʊ/, wheat /ˈwiːt/, sweat /swɛt/

Zo oefen je met deze video

Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als intuitive, calorie, workout.

Wat is de Shadowing-techniek?

Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.

Shadowing-techniek: lees de volledige stap-voor-stap-gids →

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Woordenschat en spreektips bij deze les

Belangrijke woorden in deze video

Phrasal verbs die je zult horen

Zinnen om te herhalen

Grammatica in deze video

Uitspraak om op te letten

Zo oefen je met deze video

Wat is de Shadowing-techniek?