Luyện nói tiếng Anh bằng Shadowing qua video: 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

101

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

102

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

103

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

104

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

105

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.

106

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

107

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.

110

They're great for performance.

111

They're great for athleticism.

112

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

113

Is it effective?

114

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

115

while losing fat as fast as possible

116

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

117

but in severe caloric restrictions we have papers showing

118

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

121

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

123

so my modified version of it is

124

that i have a little bit more carbohydrates on training days

125

because i'm doing full body every other day

126

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

127

that you i recommend doing full body there is no way

128

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

129

So full body twice a week is enough.

130

All right.

131

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

132

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

133

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

134

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

136

that is enough to actually maintain performance in the gym you

137

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

138

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

139

and vitamins through supplementation

140

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

141

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

142

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

143

Eat whole foods and you can also have vegetables.

144

I recommend having vegetables for also fiber as well.

145

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.

147

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

149

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

151

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

152

whole food approaches

153

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

154

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

155

that as well

156

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

157

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

158

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

159

You can modify it for however you want.

160

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

161

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

162

Or if you even want to do it,

163

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

167

that is it but

168

if you want to do like i said earlier have some

169

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

170

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

171

when should you do it all right for example

172

if you are doing prep for a bodybuilding show

173

and you do not think you are lean enough

174

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

175

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

212

to maximize hypertrophy given the 300 500 calorie deficit just

213

because basal mps is going to be reduced but

214

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

215

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

216

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.

223

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

236

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

238

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

239

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

241

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

242

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

243

or so after training but they can still be active

244

and break down some potential protein structure around the gl24

245

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

246

so since digestion is significantly reduced

247

that absorption is going to take a little bit longer

248

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

249

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

252

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

253

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

254

and showing no difference in muscle growth or performance

255

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

256

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

257

that aggressive deficit like a thousand eight hundred calorie deficit regardless

258

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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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói trình độ B2 này dựa trên video “Rapid Fat Loss/Dieting + Texas”. Những từ được nhắc lại nhiều nhất trong bài: fat, deficit, loss, carbohydrate, muscle. Video này có 263 câu và 3348 từ để luyện shadowing. Phần lời nói dài 20:21. Người nói nói với tốc độ tự nhiên, khoảng 164 từ mỗi phút, gần với hội thoại hằng ngày. Chỉ 80% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất, nên từ vựng khá khó.

Từ vựng quan trọng trong video

15 từ khó nhất trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
deficit danh từ	/ˈdɛfəsɪt/	sự thâm hụt
carbohydrate danh từ	/kɑɹboʊˈhaɪdɹeɪt/	hyđat-cacbon, hợp chất than giống nước
maximize động từ	/ˈmæksəmaɪz/	tối đa hóa
calorie danh từ	/ˈkæləɹi/	ca-lo, ca-lo-ri
glucose danh từ	/ˈɡluː.kəʊz/	glucozơ, glu-cô
hypertrophy danh từ	/haɪˈpɜɹ.tɹə.fi/	sự nở to
circumstance danh từ	/ˈsɝ.kəmˌstæns/	hoàn cảnh
gram danh từ	/ˈɡɹæm/	gam
vegetable danh từ	/ˈvɛd͡ʒ.tə.bəl/	rau
dietary tính từ	/ˈdaɪəˌtɛɹi/	chế độ ăn uống
restriction danh từ	/ɹɪˈstɹɪkʃən/	hạn chế
trace danh từ	/tɹeɪs/	dấu, vết
bodybuilding danh từ	/ˈbɑ.diˌbɪl.dɪŋ/	tập thể hình, tập tạ
digestion danh từ	/daɪˈd͡ʒɛst͡ʃən/	hệ tiêu hóa, sự tiêu hóa
supplement danh từ	/ˈsʌp.lɪ.mənt/	phụ trương

Cụm động từ bạn sẽ nghe

Từ	Phiên âm	Nghĩa
get up động từ		dậy
break down động từ		hỏng, hỏng hóc
look up động từ	/ˌlʊk ˈʌp/	ngước
wake up động từ	/ˌweɪk ˈʌp/	thức dậy, dậy lên

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

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.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả	if you grieve it will rain
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	are born · is troubled · being rained
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	deficit which is · those who are · those who will

Phát âm cần chú ý

Người nói dùng 80 dạng rút gọn, ví dụ I'm, you're, we're. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “th”: nonetheless /ˌnʌnðəˈlɛs/, athleticism /æθˈlɛtɪsɪzəm/, threshold /ˈθɹɛʃ(h)oʊld/
Âm “sh” và “zh”: starvation /stɑɹˈveɪʃən/, shred /ʃɹɛd/, restriction /ɹɪˈstɹɪkʃən/, absorption /æbˈsɔɹp.ʃn̩/, perception /pɚˈsɛpʃ(ə)n/
Từ dài — đặt trọng âm cho đúng: carbohydrate /kɑɹboʊˈhaɪdɹeɪt/, hypertrophy /haɪˈpɜɹ.tɹə.fi/, sustainable /səˈsteɪnəbəl/, bodybuilding /ˈbɑ.diˌbɪl.dɪŋ/, athleticism /æθˈlɛtɪsɪzəm/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: carb /kɑɹb/, circumstance /ˈsɝ.kəmˌstæns/, exhaust /ɪɡˈzɔst/, supplement /ˈsʌp.lɪ.mənt/, enhance /ɪnˈhæns/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: vegetable /ˈvɛd͡ʒ.tə.bəl/, digestion /daɪˈd͡ʒɛst͡ʃən/, glycogen /ˈɡlaɪ.kə.d͡ʒn̩/, pendulum /ˈpɛnd͡ʒələm/, crunch /kɹʌnt͡ʃ/
Âm /æ/ — mở miệng rộng hơn âm “e”: maximize /ˈmæksəmaɪz/, calorie /ˈkæləɹi/, allocate /ˈæl.ə.keɪt/, circumstance /ˈsɝ.kəmˌstæns/, gram /ˈɡɹæm/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như deficit, carbohydrate, maximize.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

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