Prática de Shadowing: How to Tighten and Flatten Stomach with Just ONE EXERCISE - Aprenda a falar inglês com vídeo
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how to tighten and flatten your stomach with just one move.
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And we're not talking about sit-ups.
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Everyone knows this as a fact.
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You must absolutely make sure that the calories you're putting in your body do not exceed what you're expending or using.
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And that way, if we create a deficit, then this is naturally going to ride right into a loss of weight.
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Let's just take a look at this.
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That's fundamentally how you lose body fat by creating a calorie deficit.
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The only true requirement is that you maintain a calorie deficit.
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This puts you in an overall calorie deficit.
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If you're having a hard time reaching a caloric deficit.
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About how to stay in a calorie deficit.
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Every time I would ask an older individual who is overweight that wanted to lose weight, when did your stubborn metabolism start?
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It was usually in their late 20s or early 30s after a series of calorie restrictive diets.
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And it is a theory, it's not a fact.
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I mean, we've tried this for decades and it just has not worked.
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Here's the missing piece of the puzzle that you really need to understand.
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Our bodies are not as simple as a car where you have inputs and outputs.
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We have what's called the endocrine system.
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And this system causes our body to adapt within its environment.
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And so what the body is going to do when you lower your calories is it's going to adjust.
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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.
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The other problem with lowering your calories is that now we increase the battle of hunger,
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cravings, and now it's going to be even harder because you're going to have to increase your willpower to stick to it.
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So is this whole calorie deficit model sustainable?
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No, it's not.
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I want to bring up one book right here.
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It's called Guyton's Physiology.
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And I want to show you two quotes out of the book.
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Page 927, right here.
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Let's take a look at this.
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All aspects of fat metabolism are greatly enhanced in the absence of insulin.
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Then we have page 822.
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It says right here, when carbohydrates are not utilized for energy,
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almost all of the energy of the body must come from the metabolism of fats.
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I really think people who are stuck in this outdated model of calorie deficit just don't understand insulin.
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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.
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To really understand this, you're going to have to really dive into it
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and study it after you graduate because it's not really taught.
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Insulin is the hormone that controls whether you burn fat or not.
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If you reduce insulin, your body can then tap into your own fat for energy.
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And the thing that triggers insulin is carbohydrates.
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If we look at the three parts of food, we have carbohydrates, protein, and fat.
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It's the carbohydrates that stimulate insulin the most.
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Fat actually is neutral.
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Protein has a moderate effect on insulin, but it doesn't even compare to carbohydrates.
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This right there tells us you cannot treat all three of these equally.
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All calories are not the same.
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It is important to talk about the quality or the type of calorie we're talking about.
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And if we really want to lose weight, we must lower insulin.
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To do that, we must lower our carbohydrate calorie.
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What's interesting about lowering our carbohydrate calorie and lowering insulin, our body needs to get fuel.
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Where is it going to get the fuel?
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When you are eating, you're getting your energy from your food.
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When you're not eating, where are you getting your energy from?
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Are you getting it from fat?
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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.
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If you can lower your carbs, your body can then finally tap into your own fat.
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Let's say, for example, you're living on 1,500 calories with the low-carb diet.
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You're also, in addition to those 1,500 calories, using a good amount of fat calories.
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It could be, I don't know, 500 or more, maybe 700, 800 additional calories that we can put in the pool for energy.
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Part of it's diet, part of it's your own fat.
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And so guess what's so cool about that? your hunger goes away.
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You're no longer craving carbs between meals.
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Why?
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Your body is eating your own fat between the meal.
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If you don't lower insulin, your body's not going to eat your own fat.
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But if you do lower insulin with low carb, then the body will eat your own fat as fuel.
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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.
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And the cool thing about the ketogenic diet, which is the low carb diet is that a lot of the energy
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that your body's running off of is not from the diet.
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It's from your own body fat.
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And I think one argument that some people bring up is, yes, doing low carb, it's going to help you.
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But then also when you do fasting, you're naturally lowering your calories.
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And some people will say the reason why the ketogenic diet helps you lose weight is you're eating less calories
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because it's all about calories.
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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.
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We compare that to you just cutting your calories and not your carbohydrates.
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you're going to be craving all day long.
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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.
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This is the purpose of fat, to be able to survive between meals.
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You want to think about your fat as a biological pantry that you're tapping into.
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So you don't have to tap into your actual pantry.
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This does work, and I have 8,000 people to prove it.
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Check this out on my website.
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The other little point on this is that fat provides more than double the energy than glucose provides.
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It's very important to tap into fat to use that as a nice, sustainable amount of energy for your body.
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The key to this whole thing is turning insulin way down.
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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.
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It takes about two to three days to get into the state of ketosis.
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So it's not that long, but it does take two to three weeks to fully get into hardcore fat adaptation.
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And I want to explain the difference.
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Fat adaptation is when your body is burning the most fat possible.
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And your body can burn ketones, but it can also burn fat.
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That's actually two different sources of fuel.
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If we look at carbohydrates, proteins, and fats, carbohydrates should be about 5% of the diet.
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The protein should be about 20%, and the rest should be the fat.
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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.
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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.
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Deeper in there, you have a layer of fascia.
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This fascia is like a gel-like connective tissue, and it can atrophy if you don't use it.
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And that atrophy can look like a flabby stomach.
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What I'm going to show you is one of the best exercises
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that is not a setup that is going to tone
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and tighten this area around your abdomen to get rid of
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that flabby stomach and almost act like a girdle that's keeping everything nice and tight and toned.
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All we're going to do is this one exercise called, it's a funny name, the dead bug.
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And it's called a dead bug because it looks like a dead bug upside down, trying to flip over.
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And I'm going to recommend you do this alternating your leg and your arm when you reach back.
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You see, this will give the optimum tension in the middle section to stimulate the fascia
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and the muscles to get really nice in tone versus if you did sit-ups or crunches.
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The problem with that is you're going to activate the deeper muscles called the psoas, which are the hip flexors,
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and that is going to eventually cause your back to be out of balance.
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So here's how you do it right here.
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Today's exercise tutorial is the dead bug.
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Dead bugs are great for helping to control front to back pelvic tilting.
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That's also a good abdominal exercise that improves coordination, and it generally makes you long and straight.
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One of the secondary functions is to help you control rotation in the hips.
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So to get started, you're gonna lay down on your back.
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We lay down on our back with our knees over our hips.
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Our hips, knees, and ankles are bent at 90 degree angles.
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Our back, our lower back is flat on the ground so that I cannot slide my hand underneath my back.
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Alright, so it's by controlling this pelvic tilting we control the arch in our lower back.
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Use your abdominals.
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Your arms are straight up pointing at the ceiling.
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From this position fully extend your left leg, your toes remain pointing at the ceiling, your lower back remains in contact with the ground.
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Reset to the starting position and then you can switch sides or finish your set on the same side.
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To vary this exercise we can move our arms and legs at the same time.
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We can go same side or we can go opposite side.
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Again the key is to keep your lower back in contact with the ground
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and to only move those limbs and those parts of our body
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that we want to move the lower back stays in contact with the ground do this exercise every single day
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and within one or two weeks you're going to start to see some amazing results
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if you want details on how to do the diet i put that video up right here check it out
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 133 frases e 1785 palavras para praticar shadowing. A fala dura 10:11. O falante fala em ritmo natural, cerca de 175 palavras por minuto, próximo de uma conversa do dia a dia. 84% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| calorie substantivo | /ˈkæləɹi/ | caloria |
| insulin substantivo | /ˈɪnsəlɪn/ | insulina |
| deficit substantivo | /ˈdɛfəsɪt/ | déficit, défice |
| tone substantivo | /ˈtəʊn/ | tom |
| metabolism substantivo | /məˈtæb.əˌlɪz.əm/ | metabolismo |
| craving substantivo | /ˈkɹeɪ.vɪŋ/ | ânsia, anelo |
| meal substantivo | /ˈmiːl/ | refeição |
| hip substantivo | /hɪp/ | quadril, anca |
| stomach substantivo | /ˈstʌmək/ | estômago |
| hunger substantivo | /ˈhʌŋɡɚ/ | fome |
| tighten verbo | /ˈtaɪ.tən/ | apertar |
| naturally advérbio | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturalmente |
| compare verbo | /kəmˈpɛɚ/ | comparar |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| layer substantivo | /ˈleɪ̯ɚ/ | camada |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| bring up verbo | criar |
| go away verbo | sair, partir |
| slow down verbo | desacelerar |
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are not utilized · are stuck · being backed |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | people who are · diet, which is · fat, which is |
Pronúncia para ficar de olho
O falante usa 38 contrações e formas reduzidas, como you're, don't, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: adaptation /ˌæd.æpˈteɪ.ʃən/, efficient /ɪˈfɪʃənt/, tissue /ˈtɪʃ.(j)u/, tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/
- Palavras longas — acerte a sílaba tônica: metabolism /məˈtæb.əˌlɪz.əm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, sustainable /səˈsteɪnəbəl/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como calorie, insulin, deficit.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.