ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Rapid Fat Loss/Dieting + Texas

Yo, what's up YouTube?

We're back with another one.

And actually I'm in Houston, Texas right now

because Equivision's flew me out to star in their photo shoots for their new upcoming drop coming the August 8th, which if you use code doubt,

send me a DM on Instagram and I'll get back to you.

But nonetheless, dude, today's topic, I really want to cover dieting,

especially dive into rapid fat loss and how we can maximize fat loss while preserving or maintaining muscle.

Now, I am going to go into detail about other dieting,

about how we can maximize our growth given our circumstances with regular deficits and what we can do,

how to maintain performance, all of that stuff with regular deficit dieting stuff.

But I really want to spend more portion on rapid fat loss

because it's a very interesting approach because you can utilize these fat loss phases

so well and through different circumstances like let's say you got a wedding

or you're actually prepping you're falling behind

and you need to shred fat as soon

and as fast as possible you can do that while still keeping

and maintaining muscle i think people get fixated on diets

and devits about like oh i want to continue to grow muscle

while being a deficit which is perfectly fine that's a different goal

but we got to switch the goal posts depending on what you want

so is it maximize fat loss or do you just want to lose fat

and gain muscle

but anyways i'm going to section this video off in different

sections with the first section going to be about rapid fat loss

and what it is and how we can do it how can we do it sustainably

and all that stuff

but anyways first i'm going to record my full body session here at this amazing gym

which i'm going to put first then we're going to talk about the different topics

and then go around my day here in houston

because it's absolutely beautiful and i want to tag you guys along with my journey here but none Nonetheless,

let's get in there and let's go film this full body session, baby.

Let's go.

Beautiful, aren't they?

No money in the world, they exist.

There's a monster inside all of us.

Real power doesn't come to those who are born strongest or fastest or smartest.

It comes to those who will do anything to achieve.

Get up.

I have to get up.

I promise.

I will.

I will protect you!

FALSE!

NIGHT!

Do you know how I hate the rain?

If your heart is troubled, the skies will become cloudy.

if you grieve it will rain ever so easily bro it's generally

so hot my perception of effort is so high i'm exhausted

so please bear with me with my sets my sets are probably gonna look like garbage

especially this pendulum slot i am not loading a lot of weight dude i am absolutely exhausted

Houston weather is legit no joke I wonder if you can understand the fear of being rained on in this lonely world.

To stop that rain, I shall lend you any strength, any power.

If you just have faith in me,

I will not allow any rain to fall upon this world. so okay

i just finished my uh full body session uh i did calves

but i forgot to record it but everything The first thing that I did, I tried to get in like the five to nine rep range.

But it's so hot in here my perception of effort is

so high so there's a lot of those sets were just half ass bro half ass oh

that was one of the worst lifts i've had in a

while it's just so hot

but i do one set of literally everything zero to two

zero to one rar depending on what i'm doing like since

i am doing rapid fat loss sometimes i'll take the first couple sets just to rar

but anyways everything's one set except for the ab crunch i do two sets on

because there's no other really movement for the abs other than

that and i usually do two exercises per muscle group try to one set but yeah

bro we just went to the craziest like neat place of all time genuinely amazing

and right now we're at target getting some snacks we're gonna go watch the brand new spider-man movie i am

so hyped dude so hyped just finished spider-man i'm a die-hard spider-man fan

but that i had no spoilers no spoilers

but that's it yo yo what are we doing bro it's

okay i'll be locked in every second i come back on we got panda express one more meal

short short term over feeding papers bro this this is going

straight to my like engine results really straight to it man bro

so i'm actually back from fusing texas i'm back in pennsylvania

and i forgot to finish the video about rapid fat loss so we're going to go into it right now.

So what is rapid fat loss?

Rapid fat loss is to maximize fat loss while maintaining muscle.

And we use these rapid fat loss phases or approaches to lose fat as fast, as quick as possible.

Key term there, I said maintain muscle because the whole point we want to maintain the muscle we have now.

And it's actually super easy to maintain muscle we actually have on our body

if we do appropriate approaches and ways around it.

So the original rapid fat loss approach diet is called as protein sparing modified fast p psmf for short

so essentially it is a severe caloric restriction diet

so the only macronutrient that we're actually focused on is protein oh what about carbs

and fats okay there's only two essential macronutrients there is protein

and then there's fats but within fats there's only two lipids that are actually essential

omega-3s and omega-6s but for short-term fat loss approaches like this diet is going to be

because you're not supposed to do it long term it's supposed

to be like unless you're doing a modified approach of it

and getting enough dietary fats

and into your diet it's supposed to be incorporated into phases

like every other day uh two week periods then you have a little break where you eat close to maintenance

or still in a deficit just because it's not sustainable but

if you do a modified approach to this

which i'm going to explain a little bit later you can eat dietary fats

so you can actually sustain it a bit longer but

if you're doing the original protein sparing modified fast it's supposed

to be in different approaches like i'm doing the psmf right now

100

and my dietary fats are very low but every two weeks

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or week when i feel like i just need a little bit more cows i will have a day

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or two or i'm close to maintenance back to what i was saying about about omega-3s and omega-6s.

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Luckily for us, we actually can store enough omega-6s in body fat.

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Our body fat is super effective at storing omega-6s, so we can live without getting omega-6s short-term.

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And plus, if we eat a lot of protein in our diet for this diet, fasting, whatever you want to call it, we're getting enough trace elements of omega-6s.

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But omega-3s, our body fat cannot store it as effectively, so we're going to have to supplement it.

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Either you're going to eat your protein sources with fish or you're just going to submet with omega-3s.

108

If you want to look up the exact omega-3s you need for this diet, I'd recommend just looking it up because it's going to be equivalent to your body weight, etc. Oh, what about carbohydrates?

109

Well, carbohydrates are not essential.

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They're great for performance.

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They're great for athleticism.

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They're great for brain function, but they are not needed to live because we can make glucose in our body called glucogogenesis.

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Is it effective?

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No. But for this approach is we're trying to maintain muscle mass as much as possible right

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while losing fat as fast as possible

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so there's different ranges you can go with how to increase your protein

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but in severe caloric restrictions we have papers showing

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that higher protein diets are able to maintain muscle mass more effectively

119

if you are a beginner you can start off with just one gram per pound of lean body mass

120

and if you're more experienced more advanced in the gym i push it a little bit higher more

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so 1.2 to like 1.6 grams per pound of lean body mass, right?

122

So for me, that's about like 210, 220 grams of protein on my diet, but I'm doing a modified version of it

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so my modified version of it is

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that i have a little bit more carbohydrates on training days

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because i'm doing full body every other day

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and this is where splits come into play right how splits come into effect with this is

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that you i recommend doing full body there is no way

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you're going to be able to train for executive training days while on this severe coloreal restriction on rapid fat loss.

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So full body twice a week is enough.

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All right.

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The whole point is to be as lazy as possible while getting the maximum benefit from it.

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But if you're going to get your steps in, right, do your cardio, I do recommend doing a modified version of it.

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Like my modified version of it is 1200 calories rest day than 1600 calories training day.

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So since I'm doing every other day on my training day, I'm only having carbohydrates before I lift and I'm having about like 80 grams

135

and that's it and

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that is enough to actually maintain performance in the gym you

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actually don't need a lot of carbohydrates to maintain performance the

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whole key term here is maintain obviously i also recommend supplementing your your minerals

139

and vitamins through supplementation

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because that's going to come in handy a lot like i

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said the whole point is to just drop calories as much as possible

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while trying to maintain muscle mass so you just want to increase the protein to the ratios I said before.

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Eat whole foods and you can also have vegetables.

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I recommend having vegetables for also fiber as well.

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And also if you get the vegetables that hold a lot of water, right?

146

That's a lot of volume and it's more sustainable.

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It's really hard to come off this diet and keep the weight off just simply because of sustainability.

148

But if we add in whole foods and eat it with whole foods, it becomes a lot easier

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because we have papers on purchase-paring modified fats where they only do a liquid diet

150

because it's super easy to control uh they actually gain more

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fat back weight back after the diet compared to the participants that were doing

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whole food approaches

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so for me uh like let's say i'm eating a bunch

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of chicken right i'll have a bunch of broccoli with

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that as well

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and that's going to have some trace elements of carbs i also have some protein as well

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and it keeps me full and i have really no issues with appetite even going this low in calories.

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I absolutely love these approaches, the Pet Rapid Fat Loss Approaches, because you can utilize it for however you want.

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You can modify it for however you want.

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Like if you want to do it like two days on, one day off, you can.

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Or if you want to run it two weeks straight, you absolutely can.

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Or if you even want to do it,

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I know Simon Nelson did an entire month of it lost like 15 pounds in 20 days on his approach

164

but he's doing 1100 calories so he's doing a modified version of it

165

so it's more sustainable

166

but the original protein sparing modified fast is just eating just straight whole food proteins with some vegetables right

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that is it but

168

if you want to do like i said earlier have some

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carbs before you train before you do a full body session you absolutely can that's what i do

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and i find it more sustainable how can somebody actually utilize a rapid fat loss like

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when should you do it all right for example

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if you are doing prep for a bodybuilding show

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and you do not think you are lean enough

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or your show's too close you gotta get shredded asap rapid

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fat loss approach is going to be your best way possible

176

and obviously you can modify it however you want however you feel the need to do

177

so let's say you have a wedding next month i'm gonna

178

shred a couple pounds boom there you go let's say you

179

have i i don't know you just have to get lean

180

for something the beach is up boom right there like those are some things

181

that you can apply this rapid fat loss approach to be

182

at to lose fat as fast as possible for a in an event

183

or something which is exactly why i'm doing the protein sparing modified fast

184

or modified version of it just

185

because my show my bodybuilding show is in a couple months

186

and i'm not lean enough

187

so i just want to be really far ahead now i

188

did say i was going to talk about regular dieting in

189

the beginning of this video i want to talk about maximizing

190

hypertrophy with the circumstances of our diets how can we do this instead of focusing on protein

191

because we're not in we're not in starvation mode we can

192

keep our protein at the 1.63 kg of body weight

193

or a little bit more

194

if you you want like the 1.63 to 2 grams per

195

kg of body weight compared to earlier the protein-sparing modified fats where i said pounds key distinction there

196

and allocate the rest into carbs get your baseline of fats

197

i also want to add earlier how fats are still very important even

198

if it's not just omega-3s and omega-6s

199

because we actually need fat for proper bile release for hormones

200

that's why it's also not sustainable to do the original protein-sparing modified fast for a very long time.

201

So that's why taking breaks, getting some fats, maybe getting some carbs in is very good for that.

202

But for dieting, for maximizing hypertrophy, given the circumstance of your deficit, of like your 300, 500 calorie deficit

203

you just want to allocate those carbs centered around your training i would like okay

204

if you were working out in the morning per se i

205

would have more carbs the day before at night compared to

206

if you're working out midday

207

or later in the day i would have most majority of

208

your carbs before you lift right those carbohydrates can be very important and overall just getting your daily

209

carbohydrate intake on those small deficits will preserve performance

210

and increase performance as much as possible given the fact

211

that you're in a deficit a deficit you are not going

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to maximize hypertrophy given the 300 500 calorie deficit just

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because basal mps is going to be reduced but

214

if you do want to maximize hypertrophy in a deficit you absolutely can

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and it's just going like 100 to 200 calories below below maintenance because there's not enough evidence to suggest

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that that small of a deficit, like going 100 calories under maintenance, is going to decrease basal proteasynthesis or increase AMPK, which is going to hinder hypertrophy.

217

But we do have papers showing deeper and deeper separates do cause a reduction in basal MPS.

218

So if you're just going to maximize hypertrophy, given the circumstances of your deficit, of your 300, 500, whatever deficit you're doing, allocate for carbohydrates.

219

That's carbohydrates before you lift and have a good amount of total carbohydrates.

220

But you got to understand, like deficits are also on a continuum.

221

Like I said earlier, rapid fat loss is a very extreme aggressive deficit in starvation mode.

222

You can also do aggressive deficits to where it's not in starvation, like even like a 800 calorie deficit.

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You could do that.

224

I'd still recommend allocating carbohydrates, but instead of focusing more on total daily caloric intake of carbohydrates, I'd focus on allocating it before we lift.

225

Because after we exercise, we cause muscle damage, right?

226

That muscle damage kind of prevents glucose from being uptaken in the higher threshold fibers, the fibers that actually we care about.

227

Essentially, you can't really uptake glucose in those fibers.

228

That's why I think post-workout carbohydrates directly after training is overrated.

229

But But having carbs sometime after is still important,

230

but that's why I say allocate most of your carbohydrates before we lift to maximize performance given our deficit

231

and maybe have a couple after we lift.

232

But obviously, in more aggressive deficits, you might have to reallocate that and have all your carbs before you lift.

233

I'd rather you maximize your performance, sustain blood glucose, than refill muscle glycogen any day of the week.

234

Any day of the week when you're in more of those aggressive deficits that aren't starvation mode.

235

And if you're lifting midday or later in the day, it's not like the carbohydrates you consumed before

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that leading up to your lift aren't going to be sucked up with the muscle glycogen as they will be.

237

then someone's going to come around and say oh

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but the gl24 is enhanced it's it's on the surface of

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the cell membrane after you exercise first of all you'd have

240

to prove to me glucose uptake is fast enough before damage sets in

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because almost immediately directly after exercise like resistance training exercise calpain's already activated

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but they don't begin to actually tear down myosin actin until like an hour

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or so after training but they can still be active

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and break down some potential protein structure around the gl24

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and also i'm also going to add this in digestion is significantly slowed down after resistance training

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so since digestion is significantly reduced

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that absorption is going to take a little bit longer

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because you need the carbs to get into your intestines before they actually get soaked up

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so the absorption uptake is a lot slower than you think

250

so the question is even with the enhanced gl24 is it

251

quick enough with all these variables to uptake glucose you're still going to be able to uptake some glucose

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and some fibers but is it significant enough to actually increase next day's performance

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or recovery i would say no because we actually have papers doing this

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and showing no difference in muscle growth or performance

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so i i kind of find it pointless to allocate carbs directly after training

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but at least have some during the duration after you're done lifting at some point unless you're doing

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that aggressive deficit like a thousand eight hundred calorie deficit regardless

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you're probably still going to get trace elements of carbohydrates with your eating so it doesn't really matter in my opinion

259

A key takeaway, allocate most of your carbs pre-lift, have a good amount of carbohydrates throughout the day if you're in a normal deficit.

260

More aggressive deficits, allocate most, if not all of your carbohydrates in the period leading up to your lift.

261

If you work out in the morning, allocate carbs at night, the day before, and once you wake up, I would have some type of carbohydrate.

262

So that's basically the premises of just trying to build muscle, maximize muscle, or whatever your approach is in regular deficits.

263

But yeah, that is basically everything I want to cover about rapid fat loss and regular dieting.

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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้

บทเรียนฝึกพูดระดับ B2 นี้ใช้วิดีโอ “Rapid Fat Loss/Dieting + Texas” เป็นสื่อ คำที่ถูกพูดซ้ำบ่อยที่สุด: fat, deficit, loss, carbohydrate, muscle วิดีโอนี้มี 263 ประโยค และ 3348 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 20:21 ผู้พูดพูดด้วยความเร็วเป็นธรรมชาติ ประมาณ 164 คำต่อนาที ใกล้เคียงกับบทสนทนาในชีวิตประจำวัน มีเพียง 80% ของคำที่อยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ คำศัพท์จึงค่อนข้างยาก

คำศัพท์สำคัญในวิดีโอนี้

คำที่ยากที่สุด 15 คำในวิดีโอ พร้อมคำอ่านและความหมาย:

คำศัพท์	คำอ่าน	ความหมาย
carbohydrate คำนาม	/kɑɹboʊˈhaɪdɹeɪt/	คาร์โบไฮเดรต
omega คำนาม	/oʊˈmeɪ.ɡə/	โอเมกา
calorie คำนาม	/ˈkæləɹi/	แคลอรี
glucose คำนาม	/ˈɡluː.kəʊz/	กลูโคส
circumstance คำนาม	/ˈsɝ.kəmˌstæns/	กรณี, สถานการณ์
gram คำนาม	/ˈɡɹæm/	กรัม
vegetable คำนาม	/ˈvɛd͡ʒ.tə.bəl/	พืชผัก, ผัก
restriction คำนาม	/ɹɪˈstɹɪkʃən/	ข้อจำกัด, การจำกัด
trace คำนาม	/tɹeɪs/	การตามรอย
digestion คำนาม	/daɪˈd͡ʒɛst͡ʃən/	การย่อยอาหาร
spoiler คำนาม	/ˈspɔɪ.lɚ/	สปอยเลอร์
perception คำนาม	/pɚˈsɛpʃ(ə)n/	การรับรู้
depend คำกริยา	/dɪˈpɛnd/	พึ่ง
hinder คำกริยา	/ˈhɪndɚ/	กีดขวาง, กีด
intestine คำนาม	/ɪnˈtɛs.tɪn/	ลำไส้, ไส้

กริยาวลีที่คุณจะได้ยิน

คำศัพท์	คำอ่าน	ความหมาย
get up คำกริยา		ลุก
wake up คำกริยา	/ˌweɪk ˈʌp/	ตื่น, ตื่นนอน

ประโยคที่ควรฝึกพูดซ้ำ

ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:

We're back with another one.
There's a monster inside all of us.
Do you know how I hate the rain?
Essentially, you can't really uptake glucose in those fibers.

ไวยากรณ์ในวิดีโอนี้

โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:

โครงสร้าง	ในวิดีโอ
ประโยคเงื่อนไข if + อนุประโยค, will/would + กริยา — เงื่อนไขและผลลัพธ์	if you grieve it will rain
Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ	are born · is troubled · being rained
Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ	deficit which is · those who are · those who will

การออกเสียงที่ควรระวัง

ผู้พูดใช้รูปย่อและรูปลดเสียง 80 ครั้ง เช่น I'm, you're, we're ให้พูดแบบสั้นตามที่ได้ยิน

เสียง “th”: nonetheless /ˌnʌnðəˈlɛs/, athleticism /æθˈlɛtɪsɪzəm/, threshold /ˈθɹɛʃ(h)oʊld/
เสียง “sh” และ “zh”: starvation /stɑɹˈveɪʃən/, shred /ʃɹɛd/, restriction /ɹɪˈstɹɪkʃən/, absorption /æbˈsɔɹp.ʃn̩/, perception /pɚˈsɛpʃ(ə)n/
คำยาว — ลงเสียงหนักให้ถูกพยางค์: carbohydrate /kɑɹboʊˈhaɪdɹeɪt/, hypertrophy /haɪˈpɜɹ.tɹə.fi/, sustainable /səˈsteɪnəbəl/, bodybuilding /ˈbɑ.diˌbɪl.dɪŋ/, athleticism /æθˈlɛtɪsɪzəm/

เสียงที่คนไทยมักออกเสียงยาก:

เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: maximize /ˈmæksəmaɪz/, glucose /ˈɡluː.kəʊz/, circumstance /ˈsɝ.kəmˌstæns/, sustainable /səˈsteɪnəbəl/, vegetable /ˈvɛd͡ʒ.tə.bəl/
/v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: starvation /stɑɹˈveɪʃən/, vegetable /ˈvɛd͡ʒ.tə.bəl/, preserve /pɹəˈzɝv/, grieve /ɡɹiːv/, overrated /ˌəʊvəˈɹeɪtɪd/
/z/ — เสียงก้อง ไม่ใช่ /s/: maximize /ˈmæksəmaɪz/, glucose /ˈɡluː.kəʊz/, basal [ˈbeɪzəɫ], utilize /ˈjuː.tɪ.laɪz/, anyways /ˈɛn.iˌweɪz/

วิธีฝึกกับวิดีโอนี้

ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง carbohydrate, omega, calorie เป็นพิเศษ

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

เทคนิค shadowing: อ่านคู่มือฉบับเต็มทีละขั้นตอน →

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Rapid Fat Loss/Dieting + Texas

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