Prática de Shadowing: It’s Boring, But it Transforms Your Physique - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
234 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
The women I know with the best physiques aren't necessarily the ones doing the most.
As mulheres que conheço com os melhores físicos não são necessariamente aquelas que fazem mais.
2
They aren't the ones doing the most cardio, taking the most expensive supplements, or cutting out all the foods that they actually enjoy.
Eles não são os que fazem mais cardio, tomam os suplementos mais caros ou eliminam todos os alimentos de que realmente gostam.
3
And honestly, I've noticed the same thing in my own fitness journey.
4
The things that changed my physique most weren't the most extreme and they weren't the most exciting, but they were the boring habits that I could actually stick to.
5
So today I'm going to be sharing with you the easiest and most boring six that you can implement,
6
because these are the ones that'll get you so much further than any greens powder detox or 30-day challenge ever could.
7
When I first started trying to eat healthier, I honestly had no idea what that was supposed to look like.
8
In my head, healthy eating was just eating chicken breast, maybe a sad salad with some soggy leaves, lettuce, cucumber.
9
Very wet and disgusting looking.
10
So I'd make what I thought would be a healthy meal, but then I would end up hungry an hour later, craving something sweet and wondering why the healthy eating wasn't working
11
and I was still nowhere near the progress I should have been making.
12
And the problem wasn't that I wasn't being healthy per se because I was eating healthy food, it's just that I had no idea how to actually structure a plate to keep me satisfied,
13
full and moving towards my goals.
14
And this is actually where our first habit comes in, where I started to break my meals down into components.
15
First I like to start filling my plate with fibre-rich foods
16
and foods high in protein because these are the foods that we tend to neglect, by we I mean me, but they're the ones that make the meal more filling and make it as effective as possible.
17
If we want to actually support the muscle building process and change our body composition as much as possible, we need to prioritise protein.
18
Not because protein is magic, but because protein supports muscle protein synthesis, helps us retain lean mass when we're dieting, and makes meals more satisfying.
19
A good benchmark is to eat around 25 to 30 grams of protein per meal, or around 1.4 to 2 grams per kilogram of your body weight on a daily basis,
20
and then spread this overall goal across your meals.
21
That could be a decent sized chicken breast, a few servings of 0% fat Greek yogurt, a couple eggs with some egg whites or your favourite protein of choice.
22
Next, we have fibre rich foods.
23
This is where fruits, vegetables, beans, lentils, pulses, potatoes with skin, oats and other whole grains come in.
24
Fibre is basically just a type of carbohydrate that your body can't fully digest.
25
It adds volume to your meals, supports digestion, helps you feel full and yes, Some sources also bulk up your poop,
26
which isn't exactly glamorous, but neither is being constipated.
27
So here we are.
28
I aim to fill around half my plate with fiber-rich foods.
29
This usually comes from veg, fruit, or leafy greens.
30
Then we have carbs and fats.
31
Now, despite what your mother or anyone online may have told you, carbs are not the enemy.
32
They're useful for energy, training performance, and actually enjoying your meal.
33
I'll usually add a carb source like potatoes, rice, oats, subordove bread or wraps depending on what I'm fancying.
34
Usually for me from a satiation point of view
35
and from a within meal satisfaction point of view I prefer to have a crunchy carb with my meals
36
because soggy carbs like noodles just do not do it for me
37
and I remember reading research on the effect of different textures playing a role in how satiated you feel
38
when you're eating and how it just makes the eating experience more whole and not just very samey and boring.
39
Do you know what I mean?
40
Fats are something that's also demonized in the media, but they're very important, especially for getting in enough calories and regulating our hormones as females.
41
But they are easier to overconsume.
42
I think that's why they get demonized so much.
43
Like, fat makes you fat, but not necessarily.
44
Only when you overconsume fat because it is higher in calories per gram in comparison to carbs or protein.
45
That doesn't mean they don't have a place on your plate.
46
You just need to be intentional.
47
I like to intentionally add my fats through things like eggs, avocados, nuts, seeds or olive oil, just depending on what I'm fancying and what goes with the meal.
48
How much of both carbohydrates
49
and fats I include in one specific meal does depend on whereabouts I'm eating that meal during the day.
50
For example, if I am eating that meal pre-workout and I'm going to work out relatively soon after I eat that meal, I'll want to have a higher carb but slightly lower fat meal
51
so it digests relatively quickly and doesn't sit like a brick in my stomach.
52
On the other hand, if it's anywhere else in the day, I will increase my fats a little bit, maybe decrease my carbs if I'm not really needing that instant energy.
53
And that way I can give my body what it needs without restricting myself, just supporting myself through my plate and my plate structure.
54
Thinking about your meals like this and not random
55
and chaos helps you a lot when not having to track every single gram
56
or every single calorie that you put in your mouth.
57
And it's something that you can implement not just at home when you're throwing together a meal very quickly, but when you're eating out, which is especially helpful if you go through a period where you're consistently not at home
58
or not on your regular eating routine, but if you know how to structure your plate from this perspective, you'll know that you're still hitting your goals and changing your body composition through the fiber,
59
healthy fats, protein, and your carbs without stressing over it
60
or having to track or restrict yourself and end up in unhealthy eating habits.
61
And that, my wonderful friends, is our glorious meal.
62
We have our fiber filling half the plate there, our protein source, our fat, carb source, and some cheese.
63
And she's delicious!
64
Not only is this meal actually enjoyable, but it keeps me full, which helps support my body composition goals.
65
Go, Jace.
66
Does every meal need to be structured like this?
67
No. But as long as most of your meals are structured like this and you're being mindful, it helps.
68
I used to think every healthy meal had to be different because apparently when you embark on your health and fitness journey, you also need to become a full-time recipe developer.
69
So I'd end up saving loads of healthy meals, trying a bunch of new different ingredients, and attempt to reinvent the culinary wheel every single mealtime.
70
But the second life got busy, eating in this way became far too much effort, and something that I did not want to think about.
71
And that's usually when I would fall back into my old eating habits of just picking up whatever was easiest, which wasn't necessarily the healthiest option.
72
And the problem here wasn't that I needed more recipes, it's that I needed to give myself fewer decisions.
73
And that's where habit two comes in.
74
Default meals.
75
Unless you genuinely enjoy creating new meals, trying to invent something new every single day just
76
because you think that's what you need to do when you eat healthy is exhausting.
77
Instead, using the framework that we built up from habit one, create a rotation of meals that you actually enjoy that you can rotate in the long term.
78
Not because food variety is bad, but because consistency is much easier when you're not starting from stage one every single time it comes to mealtime.
79
And research seems to support this idea of repeated meals, suggesting a link between routine eating habits and increases in weight loss.
80
The results were correlational, so I won't say it's revolutionary, but having some sort of routine eating habit, so it takes the guessing out of what you're eating,
81
helps a lot when it comes to changing your body composition in the long term.
82
For me personally, this would be my yoghurt bowls, my egg white oats, my picky plates, which I am currently making another one tonight.
83
For dinner, even though I did have one for lunch, but do you know what?
84
It's a default meal for a reason.
85
The components of each meal
86
or each default meal typically do change from day to day
87
just to make sure I'm getting in enough variety in my diet
88
and I'm hitting a variety of micronutrients on a daily
89
and a weekly basis
90
but really the default meals kind of stick the same until I'm sick of them
91
and then I'll create new default meals and just rinse and repeat.
92
When I first started my fitness journey I was a full-time uni student
93
and because I was a full-time uni student with goals to hit I decided
94
that in order to stay consistent with my eating
95
that I was going to start meal prepping full meals every Sunday to last me the entire week.
96
And, shockingly, it didn't take very long before I started to loathe not only Sundays, which was mainly my only day off,
97
but also Monday to Friday when I had to eat the same disgusting meal prepped meals
98
that I had made the week before.
99
It didn't make me eat healthier or stay consistent on my meal plan.
100
In fact, it made me go wildly off my meal plan
101
and then feel bad because I wasn't sticking to my meal prep or my meal plan, when in reality it wasn't necessarily me, it was just the system wasn't working for me.
102
And this is where our third habit comes in.
103
Component prep.
104
The biggest barrier to eating healthy isn't typically the food itself.
105
It's having the time, the energy and the ingredients to actually make the healthy food.
106
And this ties in perfectly with habits one and two.
107
Habit one gave us the components are proteins, fibre, healthy fats and carbs, whereas habit two gave us default meals.
108
And now habit three makes those default meals even easier.
109
Oh my god, it's like Tetris in there.
110
Because instead of cooking from scratch every single time, you now have the slowest components done and ready to go.
111
So instead of prepping full meals and making yourself eat those full meals consistently throughout the week, we'll prep our components, our individual parts of the meals,
112
so we can just throw them together into a meal at any point during the week.
113
So you'll cook your protein source, you'll wash and you'll chop your fruit and veg, you'll have fats and easy carbs ready and on hand to put into your meals.
114
That way you're technically saving time because you're using a lot of the same ingredients, a lot of the same components, but you're pulling them together into meals in different ways during
115
the week to trick your brain just enough into thinking you're eating different things, even though they're technically the same.
116
Basic, boring chicken and rice and veg can become a chicken rice bowl, can become a burrito, can become a quesadilla,
117
can become anything your brain can conjure that's slightly different than the day before.
118
It's not necessarily more effort because the slowest parts are already done, but it gives you more flexibility during the week.
119
It makes your default meals easier to build
120
and it gives you goal supportive options that are ready in the fridge when you're busy when you're tired,
121
when you're stressed, when you don't have the energy to think about building a meal from scratch
122
and you simply do not want to eat the same stinky Tupperware, Tupperware, Tupperware, Tupperware, Tupperware, chicken and rice that you've eaten every single day for the past week.
123
When I first started trying to eat healthier, doing the food shop used to be my worst nightmare.
124
I would wander off into that shop with no list, no idea what I was buying, buy a load of things that I thought looked healthy
125
and just hope and pray they somehow made themselves into healthy meals during the week.
126
But what would actually happen is I would come home having spent far too much money, a bunch of random ingredients and somehow no meals for the week which was very impressive.
127
But the problem wasn't that I wasn't buying healthy foods, I absolutely was, but I was just buying ingredients that didn't actually work together to make meals.
128
And this is where habit four comes in, keeping the same or very similar weekly food shop.
129
Your weekly food shop essentially just predetermines what your meals are going to be during the week.
130
Research on grocery lists suggests that they work so well because they act as a memory aid.
131
They reduce impulse buying and make your choices less random.
132
Now I honestly keep my food shops as similar as humanly possible.
133
In habit one we talked a lot about structuring our plates around our protein, our fiber, our carbs, and our fat sources.
134
So when we go into the food shop we just use that structure to buy our components.
135
Having the list itself has also been linked to better diet quality, more variety in your diet, and lower rates of obesity.
136
Not because writing chicken and mince on your shopping list automatically makes you a wellness queen, although it kind of does.
137
But because, like I mentioned before, having this list and a plan makes it much easier to turn what you buy into structured meals.
138
So I'll give myself a rough plan each week, write down a few sources for each of our categories and that's it.
139
Each week is just restock, rinse and repeat.
140
The goal isn't to have the most supermarket discipline known to man because believe me, I still go in there and I buy things
141
that I probably shouldn't be buying and it is a little bit of a waste of money.
142
But it's to have this plan in place to set you up for success as much as possible
143
and to fill your house with these options that make it easier to move closer to your goals.
144
Because your environment shapes your food choices, if the food that's gonna push you towards your goals is already in your house, it's much easier to stick to healthy eating in the long term,
145
which in turn influences our body composition.
146
For a long time, I thought being full was simply a product of how much food
147
or how much volume I had on my plate.
148
So inevitably, after I finished a meal and if I was still hungry, I would go up for seconds.
149
15 minutes after going up for seconds, however, I would end up uncomfortably full.
150
And then I would sit there
151
and I would wonder how I had gone from still hungry
152
to absolutely stuffed in such a short period of time without necessarily eating a large quantity of food.
153
And then I came to the realisation, maybe it's not necessarily that I'm still hungry, but maybe I'm just eating my food so fast
154
that I haven't given myself or my body a second to recognise that I'm actually full.
155
And this is where habit five comes in.
156
Eating slowly enough to notice your fullness.
157
Unfortunately for me, growing up in a household with two older brothers, it was ingrained in me as a habit to eat as quickly as possible.
158
Also, unfortunately for me, this was working directly against any physique goal that I had.
159
When you eat, your stomach
160
and your gut send fullness signals to your brain through things
161
like your stomach stretch with the amount of volume of the food
162
that you're eating and also the hunger hormones I mentioned earlier.
163
But those signals are not instant.
164
So if you eat your meal as fast as possible, say within five minutes, it's very easy for you to continue to eat
165
and accidentally overeat because your brain hasn't yet registered that your gut is full.
166
Research suggests that eating slower at a meal can reduce the overall meal consumption
167
and also that faster eating is related to higher body weight.
168
Now, I'm not trying to say that eating slowly magically burns fat off your body because it absolutely doesn't, but eating slowly and being more mindful around the quantity of food
169
that you're eating does help when regulating your hunger and the amount of food you're consuming overall.
170
Eating slowly also helps to improve your digestion because if you think about it, if you're eating as quickly as possible, you're not really chewing your food properly,
171
you're swallowing big chunks of food and the digestive process starts in your mouth.
172
So if you don't give your mouth the opportunity to start that digestive process, then you're leaving it all to the stomach.
173
So it's making the stomach work harder
174
and not have to break down the food as much
175
or exert as much effort or experience as much bloating
176
or gas than if you were to just chew your food properly in your mouth and take your time.
177
I'm not saying that every single mealtime needs to be the most zen moment known to man, that you need to take your deep breaths, take a bite, put the fork down,
178
chew incessantly, and then repeat the process.
179
I'm just saying mindfully chew your food and give your body enough time to register what it's actually eaten.
180
I used to think that if I bought healthy food, then I would obviously eat healthy food, which was very cute, very optimistic,
181
and very deeply incorrect of me.
182
Because there's a very big difference between buying fruit and veg
183
and having them somewhere in the house and buying fruit and veg and having them ready to eat when you're hungry.
184
If the healthy option is hidden at the back of your fridge and the unhealthy option, the snack is right there in front of you, we all know what you're going to pick.
185
Well, I know what I'm going to pick.
186
The problem was I hadn't made those choices easy enough to carry out repeatedly.
187
These little snack cucumbers are.. oh.
188
And this is where habit six comes in.
189
Making healthy eating the most convenient option.
190
I started to mention this earlier but the most helpful thing you can do
191
when you're on your fitness journey is have components
192
or foods ready in the fridge or the cupboard or wherever that are easy and that support your goals.
193
Unfortunately it's not enough to just buy protein, fruit or veg if they sit somewhere far away,
194
unprepped, uncooked, unwashed because if they're harder to consume you're probably not going to consume them
195
and you're going to go for the easiest option.
196
And this isn't because you're lazy necessarily, it's because you're hungry and you're tired
197
and you have limited rational ability to think through what you're about to do because we're human, unfortunately.
198
And this is why the environment that you create for yourself matters so much when it comes to changing your physique.
199
Research on food environments shows what's available and visible influences not only what we eat, but how much we choose to eat.
200
So instead of relying on motivation or discipline to guide your choices every single time you open the fridge or the cupboard.
201
We want to make sure these things
202
that are promoting the movement towards our goals are right there in front of us
203
so we don't even need to think about it.
204
Those are the easiest options.
205
So what I like to do is I wash
206
and I chop my fruit and my veggies
207
or my protein sources like I mentioned before on component prep and I just leave that at the front of the fridge.
208
I leave that out on the counter.
209
This way if you are going into the fridge and you're a little bit snacky or you're looking for something to eat.
210
This is the first thing you lay your little eyes on.
211
So it makes it much more likely that this is what you're going to eat.
212
Now that's not to say that you are going to pick this option every single time, but when it's directly in front of you, it makes it much more likely that this is the choice you're going to make.
213
And that's the whole point.
214
We want to make eating healthy less effort.
215
Not absolutely perfect at all times, but when it's less effort and there's no friction there, it makes it much easier to make the healthier choice.
216
And that's it six of the most boring habits that actually work.
217
Not because they're flashy or because they are the ones that go viral on TikTok, but because they're easy and repeatable.
218
And that's the whole point, your physique changes when you do the right basic things consistently.
219
Not when you have one perfect week followed by three weeks of unsustainable habits.
220
But nutrition is only one part when it comes to changing your body.
221
If you truly want to transform your physique, you also need to train in a way that actually changes your body
222
because nutrition and fueling your body is great
223
but it also needs something to adapt to and this is where a proper program or a proper training program actually matters.
224
A lot of women don't fail because they're not trying and they're not putting in the effort.
225
They fail because they're guessing.
226
They choose weights that aren't challenging enough, don't progress them properly so they end up wasting months doing workouts
227
that they thought were productive but were actually leading them in the wrong direction the entire time.
228
If that sounds like you and you want a workout routine that you can rely on that actually builds muscle,
229
I'll leave a video on the screen now to the workout routine I use that is lazy girl approved, getting you in and out of the gym in under an hour.
230
Let me know down below if you guys enjoyed today's video
231
and while you're down there don't forget to like and subscribe to join us pookies.
232
Hopefully I will catch you guys in my next one.
233
Oh I dropped a leg on the...
234
Bye.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
FOR YOU
Vídeo recomendado
B21
241 frases
5 ‘healthy’ habits that kept me fat
Daily ConversationWorking Adults
B21
166 frases
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
B21
387 frases
a (chatty) wellness week in my life: new recipes, exercise routine, mental wellness & more
Daily ConversationWorking Adults
B22
365 frases
Boring Everyday Habits That Completely Transform Your Life
Daily ConversationWorking Adults
B2178 frases
Be more private.
Daily ConversationWorking Adults
B21
303 frases
The ULTIMATE Guide to Aesthetics
Daily ConversationWorking Adults
B24
510 frases
The hygiene habits that changed everything for me | Tips every woman should know
Daily ConversationWorking Adults
B22
159 frases
9 DAILY HEALTHY HABITS that Changed My Life
Daily ConversationWorking Adults
B21
220 frases
What Happens To Your Body When You Eat Once A Day (Hour By Hour)
Daily ConversationWorking Adults
B1264 frases
7 boring habits that actually improved how i feel
Daily ConversationWorking Adults
B26
144 frases
It's Tough, But It'll Build A Monster Aerobic System
Daily ConversationWorking Adults
B21
70 frases
Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)
Daily ConversationWorking Adults
Sobre Esta Lição
Nesta lição, você praticará importantes conceitos de nutrição e hábitos alimentares que podem transformar sua saúde e bem-estar. Você aprenderá como a maneira de preparar suas refeições influencia sua saciedade e resultados na dieta. Além disso, vai explorar como incluir proteínas, fibras, carboidratos e gorduras de maneira equilibrada em sua dieta diária. Ao final, você estará mais bem preparado para estruturar suas refeições de forma que atenda aos seus desejos e objetivos de saúde.
Vocabulário e Frases-Chave
- Fibras - componente alimentar essencial para digestão e saciedade.
- Proteínas - nutrientes que ajudam na construção muscular.
- Carboidratos - fontes de energia essenciais para o corpo.
- Gorduras - importantes para a regulação hormonal e ingestão calórica.
- Aperfeiçoar a composição corporal - foco em melhorar a proporção de músculos e gordura no corpo.
- Saciado - estado de estar cheio e satisfeito após uma refeição.
- Textura dos alimentos - o papel que diferentes texturas desempenham na nossa percepção de saciedade.
- Distribuição das refeições - planejamento consciente do que comer ao longo do dia.
Dicas de Prática
Para aproveitar ao máximo esta lição, recomendamos que você pratique o shadowing. Assista ao vídeo e repita as frases em voz alta, tentando imitar a velocidade e o tom do falante. Como este vídeo tem uma cadência moderada, você pode fazer pausas para repetir partes mais complicadas. Preste atenção às maneiras como o falante destaca a importância de cada grupo alimentar, especialmente ao mencionar como melhorar a pronúncia em inglês através da prática regular. Experimente ouvir trechos do vídeo repetidamente em nosso shadowing site, que oferece suporte específico para aprender inglês com YouTube. Essa abordagem não só melhora sua fala, mas também facilita a retenção de novo vocabulário. Além disso, ao focar nas descrições de hábitos alimentares, pense em como você pode aplicar esses princípios em suas próprias refeições. Isso não só ajudará no aprendizado, mas também na construção de hábitos saudáveis!
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado | if I was still hungry, I would go |
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to think · used to be |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | being constipated · be structured · are structured |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've noticed · you've eaten · has also been linked |
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.