Shadowing Practice: This Exercise Changes How Women Store Belly Fat - Learn English Speaking with Video
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Let's move on to the second key exercise that you are recommending women pay attention to as they get older,
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HIIT training, high intensity insupport training.
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That is a term that is used a lot.
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It is misunderstood a lot.
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So why don't you take it from the top?
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What is it and why is it so important for all of us, but particularly, I guess, for women to do as they get older?
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Yeah.
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So globally, Western society has become very comfortable in environments that doesn't challenge the body.
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We sit in rooms that are temperate.
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We have food and water available all the time.
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So when we ask someone to become uncomfortable, they're like, eh.
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High intensity interval training is the uncomfortable part of exercise that really does invoke positive change.
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so we talk about high intensity interval training it is where
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we're looking at polarizing a session where our intervals are 80 percent
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or more of our maximum effort
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and our recovery can be anywhere from one to four minutes
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at 50 percent of our capacity can i just pause you there stacy only
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because the term polarized some people who are listening maybe haven't heard
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that if you could just explain what polarization is but also then
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when you say 80 and 50 you're not necessarily implying
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that people have to get heart rate monitors
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and measure all the stuff are you
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so could you just clarify those two things just so everyone's on board with with this as we go forward
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sure so when i talk about polarized i mean the top end of effort
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and the very bottom end of effort we want to stay out of the middle okay
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because the middle is what we call the gray zone
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and i mentioned it earlier where it's too easy to be hard
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and it's too hard to be easy
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so you don't really get very much adaptation in
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that kind of middle zone so we want the really hard part
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and the really easy part and we call that polarized training
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when i talk about 80 on a scale of one to ten you're hitting an eight nine
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or ten in our efforts and for our recovery we're hitting a four
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or five in our effort
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so we're really like okay bring it right on down to
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really easy trying to recover fully before we hit the next interval
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so when we're talking about high intensity interval training there's also a subset in there sprint interval training
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which i'll get to in a minute
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but an example a really good example of high intensity interval training is something that that we like to say EMOM,
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every minute on the minute.
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So for one minute, you might be doing uh tuck jumps or star jumps
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the next minute you might be doing some kettlebell swings the third minute you might be doing some
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jump lunges and then the fourth minute maybe you're throwing kettlebell swings back in the the fifth minutes fully off.
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So you have four minutes where you're working probably 50 seconds.
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So you have 10 seconds to go to the next exercise.
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So four minutes of pretty hard work, one minute of full recovery, and then you hit the four minutes again.
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And that's a form of high intensity interval training.
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Right.
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So you really four minutes of work, one minute recovery.
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So that's high intensity interval training.
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If I talk about the subset of sprint interval training, this is where the recovery is really important and it's longer.
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So with sprint interval training, it's 30 seconds or less, as hard as you can possibly go.
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And then you have two to three minutes of full recovery
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because you're trying to be able to do that interval just as hard, if not harder.
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And it doesn't mean running sprint.
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The sprint term is really about the effort.
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How hard can you go for 30 seconds or less?
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It could be running upstairs.
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It could be kettlebell swings.
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It could be battle ropes.
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It could be running.
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It could be assault bike.
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It could be rowing erg.
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It could be swimming.
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It could be any kind of mode of exercise as long as the intensity is at
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that 10 on a scale of one to 10 for 30 seconds or less.
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And then the recovery is two to three minutes to fully recover your central nervous system
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and some of your metabolic capacity to be able to hit that interval again.
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Most people were like, that sounds really easy.
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So I have to push really hard for 30 seconds.
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Maybe I'll be able to do four or five of those.
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When they first start doing them, after the second one, they're like, well, I'm done.
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I don't want to do this again.
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But it's really important to understand that subset versus high intensity interval training because they do two different things.
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So if we look at sprint interval training, so that's 30 seconds or less, as hard as you possibly can with full recovery in between.
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This is such a strong stimulus and stress to the body that it creates a myriad of epigenetic changes.
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So this means more permanent changes within the skeletal muscle.
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Most importantly, we talk about the GLUT4 protein.
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So if we think about insulin as a key, it opens the door to the cell to allow glucose to come in.
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But as we get to be perimenopausal and onwards, insulin doesn't work so well.
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It's like a rusty key in the lock, doesn't quite open the door.
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So that's insulin resistance.
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We talk about GLUT4 proteins.
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This is like the secret passageway that opens up and says, hey, glucose, come on in.
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So we're doing that super high intensity work.
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We start to express more of those GLUT4 proteins.
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So now we have availability of glucose coming in.
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And so we really do get the benefit of better glucose control.
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The other thing with that super high intensity work is we now have a greater amount of myokines that are released.
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So these are those little hormone messengers that get released from skeletal muscle under work.
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And what the myokine does is it goes and signals to the liver
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that we don't need to change the molecular structure of these free fatty acids into an esterified fatty acid.
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So esterified fatty acids is the form that gets stored as visceral fat.
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So instead, the myokines say, no, we want them to stay as free fatty acids so
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that we can pull them into the mitochondria to use it as rest.
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So it improves our total lipid profile as well.
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So when you say free fatty acids, you're talking about, in layman's terms, fat.
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And you're saying that this fat, instead of being stored as visceral fat,
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which is that sort of harmful internal fat that cakes our organs that is associated with an increased risk of, frankly, a lot of different chronic diseases,
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you bypass that, basically, when you're doing sprinting training.
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So this directly is going to help people with their visceral fat, also their belly fats.
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Is that fair to say?
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Yes.
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So that's when we're talking about the metabolic control of things that have changed.
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Sprint interval training is super important to getting that metabolic control, to being able to have better blood glucose,
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to being able to have better lipids, to have less storage of abdominal fat, the visceral and subcutaneous.
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And because it's such a strong stress, we see the sheer stress on the vessels.
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So the amount of blood that's running against our blood vessels, it causes more what we call VEGF,
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which is a growth factor that allows our blood vessels to become more compliant, to be able to stretch in and contract a lot faster.
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So we're getting that sheer stress that's allowing our blood vessels to adapt to then have better blood pressure control.
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So when we're looking at all the things that happen to perimenopausal women from a clinical perspective, we see an elevation in our blood lipids,
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particularly our LDL and our total cholesterol, a change in our orthostatic tolerance or actually an increase in our resting blood pressure.
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We see a change in our resting blood glucose because we have more insulin resistance.
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so if we are doing just maybe two of these sprint interval sessions a week we get these
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permanent changes these epigenetic changes that is going to change
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that clinical outcome for the good
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so we get better blood pressure control we have better blood glucose we have better blood lipid profiles
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and of course we have the reduction in the visceral fat gain Although this is overly simplistic,
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and of course, the body doesn't work like this, right?
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Can we say that the strength training that we've been through in detail
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is better for our nervous system and our power and our balance as we get older,
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and the sprint interval training is better for our metabolic health?
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I know they're both links.
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I know you can't separate it like that, but is it useful to look at it like that?
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Yeah, absolutely.
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It is very useful to look at it that way.
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Because when women are faced with what's going on,
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some women are faced with more scary clinical outcomes with regards to what's happening from a metabolic standpoint.
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And they might not be seeing as much decrease in their strength.
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Yeah.
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So they're going to want to put more of an emphasis on metabolic control.
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So they're going to lean into the sprint stuff.
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Most women start to see aesthetic changes of body comp, and that scares them more than the clinical, because the clinical is just on the edge.
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So they're going to gravitate more towards the strength training because they want the power and the strength, and they want more of the aesthetic value of building muscle.
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So it is that individual choice.
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It's like, but we know these things are happening.
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It's just when we look at the bell curve, there are people all over the place.
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So from an individual standpoint, it's like, what's the most important point right now that we can work on?
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Is it the metabolic control and the metabolic outcomes?
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Let's lean into high intensity and sprint interval training.
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Is it the bone density and the lean mass loss?
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Let's lean into the strength training.
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And then we'll add the other one back.
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We'll add the other one down the line.
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Boost Your English Speaking with This Clip: Focus on Fluency & Clarity
This video is perfect for english speaking practice—it targets conversational fluency by helping you follow natural dialogue flow, ask clarifying questions, and explain complex ideas simply. Whether you’re practicing shadowspeaks or just aiming to sound more confident, the back-and-forth between the speakers models how to stay engaged in a real conversation.
Phrase Bank: Reusable Expressions for Everyday Talks
- "Let's move on to the second key exercise"
- "That is a term that is used a lot. It is misunderstood a lot"
- "Could you just clarify those two things?"
- "An example, a really good example of..."
- "We want to stay out of the middle"
These phrases work in meetings, classes, or casual chats—practice saying them aloud to build fluency!
Fix Your Weak Spots: Pronunciation & Rhythm Tips
The video’s conversational pace is ideal for improve english pronunciation and mastering natural rhythm. Notice how the speakers stress words like "polarized" and "adaptation"—copy their emphasis using the shadowing technique. Pause the video, repeat short chunks, and focus on reducing "ums" and "ahs" (the speakers use phrases like "so" and "right" to transition smoothly). For shadow speech practice, try mimicking the question intonation in "Why is it so important for women to do as they get older?"—this will make your own questions sound more natural.
Keep practicing, and you’ll soon notice your English flowing more easily—you’ve got this!
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Passive voice be + past participle — the focus is on what happens, not who does it | are released · being stored · is associated |
| Present perfect have/has + past participle — a past action that still matters now | has become · haven't heard · have changed |
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.