Практика Shadowing: How to Tighten and Flatten Stomach with Just ONE EXERCISE - Изучайте разговорный английский по видео
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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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Лексика и советы по произношению к этому уроку
В этом видео 133 предложений и 1785 слов для шедоуинга. Речь длится 10:11. Говорящий говорит в естественном темпе, около 175 слов в минуту, близком к повседневной речи. 84% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| calorie существительное | /ˈkæləɹi/ | кало́рия |
| insulin существительное | /ˈɪnsəlɪn/ | инсули́н |
| deficit существительное | /ˈdɛfəsɪt/ | дефици́т |
| tone существительное | /ˈtəʊn/ | тон |
| metabolism существительное | /məˈtæb.əˌlɪz.əm/ | метаболи́зм, обме́н веще́ств |
| craving существительное | /ˈkɹeɪ.vɪŋ/ | влече́ние, жа́жда |
| meal существительное | /ˈmiːl/ | еда́, пи́ща |
| hip существительное | /hɪp/ | бедро́ |
| stomach существительное | /ˈstʌmək/ | желу́док, живо́т |
| hunger существительное | /ˈhʌŋɡɚ/ | го́лод |
| tighten глагол | /ˈtaɪ.tən/ | натя́гивать, натяну́ть |
| naturally наречие | /ˈnæt͡ʃ.(ə.)ɹə.li/ | есте́ственно |
| compare глагол | /kəmˈpɛɚ/ | сра́внивать, сравни́ть |
| muscle существительное | /ˈmʌs.əl/ | мы́шца, му́скул |
| layer существительное | /ˈleɪ̯ɚ/ | слой, пласт |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| bring up глагол | воспи́тывать, воспита́ть |
| go away глагол | уходи́ть, уйти́ |
| slow down глагол | замедля́ть, заме́длить |
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | are not utilized · are stuck · being backed |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | people who are · diet, which is · fat, which is |
Произношение, на которое стоит обратить внимание
Говорящий использует 38 сокращённых и редуцированных форм, например you're, don't, I'm. Произносите их коротко, так, как слышите.
- Звуки «sh» и «zh»: adaptation /ˌæd.æpˈteɪ.ʃən/, efficient /ɪˈfɪʃənt/, tissue /ˈtɪʃ.(j)u/, tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/
- Длинные слова — следите за ударением: metabolism /məˈtæb.əˌlɪz.əm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, sustainable /səˈsteɪnəbəl/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как calorie, insulin, deficit.
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.