Luyện nói tiếng Anh bằng Shadowing qua video: Targeting Belly Fat Is... Possible?! (NEW Study)
Đang tạo bài học...
1
While everyone says you can't pick and choose where you lose fat from, some new studies are proving the opposite.
2
They found not only can you target specific areas like your stubborn belly fat, but all it takes is a simple workout that you can even do at home.
3
But while these new studies are actually very well designed, I don't fully trust the results quite yet.
4
So I'm testing it myself.
5
For 30 days, we're following the exact spot reduction plan that was scientifically proven to work, followed by another 30 days of regular fat loss,
6
measuring everything using the most world, MRI.
7
And let me just say, even as a coach and published researcher myself, I was genuinely shocked by the results.
8
But before diving into the plan, meet my guinea pigs.
9
This is Dennis, our creative director, who has been struggling with his belly fat ever since he was a kid.
10
And abs is something he's always admired.
11
When I look at someone, I look at their face first, and I look at their abs.
12
I don't look at anything else.
13
I don't care about this, I don't care about He just said,
14
"Jeremy, the only thing I want is abs." Although he works out four days a week and doesn't eat much junk food, he's never been able to get rid of the fat around his belly.
15
And based on his MRI scan, he's got some serious potential.
16
So you actually do have nice looking abs.
17
Yours are pretty thick.
18
Yeah, now the first person is saying I'm pretty thick.
19
Yeah, yeah, yeah.
20
And this is Vicky who is pretty active as well, but is also struggling with losing that last layer of belly fat covering her ab definition.
21
Your total body fat is 31 .8%.
22
Oh!
23
Now keep in mind, keep in mind for girls compared to guys, you usually want to add like 10 % to get the equivalent.
24
Just because you have more essential fat is when you look at your belly specifically, that's at 24 .7%.
25
You actually store the least fat in your belly compared to anyone else.
26
Oh, interesting.
27
And for Dennis, his total body fat came in at 17 .5%, with his belly clocking in at 16%.
28
Now, if this new research holds up, the plan they'll be doing should be the perfect way to destroy the belly fat they've been shrunken with.
29
We're going off of a study where they found this actually works super well.
30
And the idea is that if you train your abs really hard, you're kind of mobilizing the fat in that area.
31
So it's very interesting.
32
The study I'm talking about was published in 2023, where the researchers came up with a pretty smart plan.
33
They knew that before your body can actually burn fat, it first has to release it from the fat cell, a process called mobilization.
34
If that doesn't happen, the fat just stays stored.
35
And now here's where it gets really interesting, because when you train a specific muscle, blood flow increases to that area,
36
and so does fat belly helping release more fat from that area.
37
And that's exactly why so many people try to target belly fat with crunches and sit -ups.
38
In fact, one study had participants do over 5 ,000 sit -ups in just 27 days to test this.
39
But it didn't make a difference.
40
Because unlocking fat is actually just one half of the equation.
41
If you release fat from storage, but don't actually burn it, your body just stores it again.
42
And so now you're probably wondering, so how do you burn it?
43
And it's actually quite moderate intensity to maximize fat burn.
44
And that is exactly what this new group of researchers tested.
45
They had one group simply jog for 45 minutes.
46
Whereas the spot reduction group, the researchers designed it so that their workout burned the exact same amount of calories.
47
But their workout consisted of jogging for only 27 minutes and then immediately followed it with ab training.
48
And this time, it worked.
49
After 10 weeks, even though they didn't make any changes to the participants' diets, both groups lost a similar amount of total body fat.
50
But the spot reduction group, they lost around 2 .5 times more fat around their belly.
51
And this isn't the only study to find this.
52
A 2017 study tested a similar protocol, but on arm and leg fat.
53
And they too found clear proof of spot reduction.
54
Now as a published researcher myself, I can tell you that these studies are actually quite well designed.
55
But I did notice one big problem.
56
They measured everything using DEXA scans, which is which is not precise enough to measure small changes in specific areas.
57
That is why we're using MRI.
58
It is by far the most precise way to measure fat and muscle changes.
59
And it's rarely used in studies because it's extremely expensive and hard to get access to.
60
But in experiments like this, It really is the only way to be confident with the results.
61
We scanned Dennis and Vicky's bodies and identified three points along their spine to track the fat thickness across their upper,
62
middle, and lower belly, as well as the thickness of their abs just to see how they respond to their training.
63
Now we're coming back in 30 days to see if the plan actually works.
64
You're gonna start here.
65
Yeah.
66
And all I want you to do is lift your tailbone off the bench.
67
Slow, slow, slow, slow, slow, slow, slow.
68
to the study I mentioned earlier, just with a small upgrade to the ab training.
69
They're doing four sets of weighted crunches for their upper abs and four sets of reverse crunches for the lower abs, trying to increase the weighted reps every single workout.
70
The key here is you're not using your legs to get it up.
71
Good job.
72
Ah, burning.
73
I'm going to cramp.
74
There you go.
75
Enemy out of this.
76
Now, if you've seen my previous ads video, you'll probably recognize both of these exercises.
77
the movements that you can use.
78
And as you'll see later on, worked incredibly well.
79
But immediately before their abs training, they'll do 25 minutes of moderate intensity cardio, just like the study did.
80
And they're going to do this workout every other day.
81
But there is one key difference between Dennis and Vicky's plans.
82
Vicky does not lift weights.
83
So for her, it's just the cardio and ab work.
84
Dennis, on the other hand, is sticking with his usual three -day lifting routine alongside it.
85
And as you'll see, that difference actually ends up having a huge impact on the results.
86
But to do cardio and ads at all, Dennis was off to a rough start.
87
- I changed my cardio to a stairmaster.
88
I think it's a little bit more fun.
89
I climbed 123 floors and you can't say I broke Alex Holland's record.
90
Whereas Vicky went with incline walking for her cardio, but trying to juggle it with work has been hectic.
91
So it is 1am right now and I'm driving to the gym on a Monday morning and it's all my fault.
92
I had a presentation due tomorrow for work and I honestly procrastinated.
93
But so far both of them haven't missed a single workout, which is great because belly fat can honestly feel like a nightmare you can't escape no matter how hard you try, especially for men.
94
And there's a reason for that.
95
After my team and I analyzed over eight years of DEXA scans from nearly 18 ,000 people, we noticed a clear pattern.
96
Women tend to store most of their fat around their hips, their legs, and their arms, whereas men always tend to store more of their fat in their belly.
97
And this actually just becomes much worse once your body fat gets above 25 to 30%.
98
But it's not just where fat is stored, it's also how it comes off.
99
Because when we looked at fat loss across different body parts,
100
the belly was consistently one of the and legs tended to lean out first.
101
So it makes sense why so many people try to target it directly.
102
Dennis actually saw this growing up.
103
At his parents house in Taiwan, there's a horse riding machine and even a belly reduction machine his dad has been using for years.
104
Yet his belly hasn't changed.
105
But if our experiment works, this could finally give a real solution to his problem.
106
And so far, the early results look promising.
107
We're just a week and a half in and Dennis is convinced his abs are more visible, especially under some good lighting.
108
Okay.
109
There's still a lot of fats covering it.
110
Meanwhile, Vicky was consistently getting stronger with her weighted crunches and also sticking to a rigorous schedule.
111
But in week two, both Dennis and Vicky noticed something interesting.
112
I will say, I do feel like I can kind of see like upper ab definition.
113
I don't know if I'm seeing as much improvement in my lower region, but for sure in the upper ab region.
114
You can kind of see some abs coming in here.
115
- But it's actually a reason the lower belly is the hardest area to burn off.
116
There's two receptor types inside fat cells, alpha -2 receptors, which slow fat release, and beta receptors, which accelerate it.
117
Your lower belly fat is thought to have a much higher ratio of alpha -2 receptors, making it slower to burn off.
118
But that's not the only issue.
119
Visible abs, they come from two things, low enough body fat and abs that actually pop through.
120
Now the upper abs tend to be thick and pop through easily, And depending on your ab genetics, you might not really even have any.
121
And this is actually why we're tracking Dennis and Vicky's ab growth with the MRI scans.
122
To see if the ab training grows their upper abs as well as their lower abs.
123
And if it does, how much that actually helps them pop through.
124
Now we're just 20 days in and Vicky isn't the only one feeling like the belly fat is coming off.
125
Dennis has seen some great improvements on his abs strength and the appearance.
126
I'm going to do an ab -grade version.
127
- So sore.
128
- Which also means he's spending more time checking himself out in the gym, admiring the abs he used to only see on influencers.
129
In fact, he was sending me photos almost every single night.
130
But take a look at this.
131
These are two photos Dennis took on the exact same day, just with different lighting.
132
Influencers use this lighting trick all the time to look better, and honestly, I do too.
133
But he can set the wrong expectations if you're not aware of it.
134
Because even when you're super lean, that six -pack shredded look all the time in every environment.
135
And you're gonna drag yourself crazy trying to chase that.
136
And this also matters for our experiment too, because small differences in lighting could easily make it look like the protocol is working, even if nothing has actually changed,
137
which is again why we're relying on precise measurements, so we're not guessing based just on how things look.
138
After a total of 375 minutes of cardio and 15 ab sessions in 30 days, it's time to see whether all this work actually made a difference in belly fat.
139
Well, have you noticed anything?
140
- Okay, maybe a little bit.
141
Like, I can see like the line in the middle.
142
- Let's start with Dennis.
143
After 30 days, Dennis actually gained half a pound, but he ended up going through a small body recomposition.
144
As a result, Your body fat percentage went from 17...
145
0 .5 % down to 17%.
146
But how much of that fat loss came from his belly?
147
Well, and based on his MRI, barely any.
148
Most of his fat loss actually came from his arms and hips.
149
His belly fat only dropped by about 0 .3%.
150
So for Dennis, more muscle, but no sign that spot reduction actually worked.
151
But maybe it's because he wasn't in a big enough calorie deficit.
152
And we weren't controlling for his diet.
153
And that is where Vicky's results come in handy.
154
You actually lost five pounds in the month.
155
- Yeah, that was kind of crazy.
156
I feel like I was eating the same, and then I went on vacation, and then I think with work stress and school stress, like if I don't sleep well, I don't eat a lot.
157
- But Vicky's cardio only approach took a toll.
158
Despite losing five pounds on the scale, 60 % of that weight came from lean mass, and only 40 % was actual fat.
159
As a result, your body fat percentage Went from 31 .8 % down to 31 .5%.
160
Okay, okay.
161
I would put my money that if you did weights on top of that, then probably five out of those five pounds would be fat.
162
Oh, now researchers have actually tested this.
163
While cardio plus a diet can lead to more overall weight loss, lifting weights ensures more of that weight comes from fat, not muscle.
164
So it ends up being the more effective way to get leaner.
165
But Vicky still ended up losing a good amount of fat.
166
Vicky saw clear belly fat reductions, especially in her upper belly.
167
But don't get too excited just yet.
168
When we zoom out and look at her entire body, the amount of fat her belly was proportionate to her arms,
169
shoulder, and legs, with some of these other areas actually seeing greater reductions.
170
That said, the MRI scan of their ab muscles did reveal something promising.
171
Dennis' abs showed a crazy amount of growth, even more than I was personally expecting, with every single one of his abs growing on average about 20 % bigger.
172
which might explain why in the right lighting, both of them noticed their abs bulging out more.
173
As for Vicky, because she wasn't weight training, she lost size in every single muscle of her body,
174
except for her abs, which actually ended up growing about 15 % bigger.
175
For losing belly fat, it does seem like your diet, as well as if you're lifting weights, will determine how much fat you lose,
176
and factors beyond your control will dictate where that fat gets taken from.
177
Which brings us to phase two.
178
Because the first 30 days we tested this spot reduction theory.
179
Yeah.
180
Yes now for the next 30 days We are just gonna throw that in the trash.
181
No more cardio.
182
No more cardio.
183
Yeah.
184
I don't Cardio I hate it so much.
185
I kind of liked it.
186
So no more cardio.
187
No more ad training. At all.
188
No wait.
189
Zero.
190
Zero.
191
Zero.
192
Oh really?
193
I'm sorry.
194
I don't want to lose a muscle here though.
195
You might.
196
We'll see.
197
For the next 30 days, what we're going to do instead is We are going to do diet and we're going to focus on weight training.
198
We'll compare the results from this 30 day phase to the previous 30 days of spot reduction.
199
And let's just say the results blew us away.
200
There you go.
201
Wow, would you look at that?
202
Whoa!
203
Yeah.
204
What is this?
205
Now going into phase two, I'm expecting Vicky
206
and Dennis to each lose about four to five pounds of pure fat in 30 days while maintaining all of their muscle.
207
And their plan has two simple rules designed to help them lose fat as fast as possible.
208
Rule one, track everything you eat to hit your daily calorie target.
209
Now, if you take your body weight in pounds and you multiply it by 12, that is roughly what Dennis and Vicky are following at their respective body weights.
210
But if you want a more personalized number, you can use our calorie calculator at builtwithscience .com, which I'll also link down below.
211
But how they hit their calorie target is just as important.
212
They're and including a fifth size of lean protein in each meal to protect their muscle.
213
But the second part of their plan is where we fix what went wrong.
214
Especially for Vicky, who in phase one lost muscle everywhere except for her abs.
215
That's it, that's it!
216
Ah!
217
It's a little embarrassing.
218
That was pretty good, that was not fast.
219
What?
220
I barely moved.
221
Oh.
222
Vicky will be following a three -day full body workout to hit every major muscle group, while Dennis is sticking to a four -day upper -lower split.
223
I honestly don't know if I can do it.
224
I now go and watch them drink and eat like...
225
I get so hungry around 4 :00 and 5 :00 p .m.
226
But I have to save it for later because I don't want to go to bed hungry.
227
Now, even though Dennis is no longer climbing Mount Everest every other day, cutting food is equally as painful for him.
228
He's a huge foodie.
229
Eating out almost every day and living downtown means temptation is everywhere.
230
Just like Dennis, Vicky didn't exactly start off strong.
231
I ate a thousand calories of dim sum.
232
We only got 1500 a day.
233
So I went into the party being like, okay, like I got 500 calories left.
234
as well, like cucumber rolls, sushi rolls.
235
Took a picture with Build a Science app.
236
It was 500 calories.
237
I'm like, okay, perfect.
238
Then I had a beer.
239
and a few slices of pizza, and so that added up real quick.
240
- Oh, and she forgot to mention that she ate a cake during her workout on the same day.
241
But despite that rough start, both of them quickly adapted and got on track with her food prep.
242
- I pre -weight everything, so when I cook a meal, I know exactly how much cold I have left in the day.
243
- We're 10 days into phase two.
244
Dennis is still eating out, but he's set on proving that dieting does not have to be torture.
245
I'll always ask for the sauce on the side instead of having it poured on the top.
246
Sauces are actually one of the most overlooked sources when dining out.
247
For example, having hollandaise sauce poured all over your eggs benedict can easily add 400 extra calories.
248
But if you keep it on the side and dip with control, you can easily bring that down to under 100.
249
Had the itch and I got a matcha self -serve.
250
So I log it into the map.
251
This thing's like 300 calories or something.
252
Oh my god, like how do I burn this off?
253
And it's like 10 p .m.
254
This is where most people get a wrong during fat loss.
255
It is incredibly hard to outburn a bad diet.
256
300 liquid calories can be consumed in a matter of minutes.
257
But to burn off the equivalent, Vicky would be looking at an hour of incline walking or 30 minutes of running.
258
Plus, in phase 2, we completely got rid of cardio because it's actually not the best tool for fat loss.
259
Because after doing cardio, people tend to subconsciously eat more or move less throughout the rest of the day.
260
tool.
261
And again, even if you do lose weight like Vicky did, if you're not strength training, then most of that weight loss will be from muscle rather than fat.
262
Now to be clear, I am not anti -cardio.
263
It has real health benefits and it can definitely help speed up fat loss when you use it correctly.
264
But for the sake of this experiment, I am curious to see the results Dennis and Vicky can get without it.
265
And already we are seeing a much bigger difference than in phase one.
266
This is their first two weeks in phase one versus their first two weeks in phase two.
267
I mean, it's pretty clear to belly fat much faster.
268
But there is something I'm worried about.
269
In this phase, they're doing zero dead -backed ab training.
270
Now, yes, research shows your abs are actually highly activated during heavy lifts like squats and deadlifts, which both of them are doing.
271
But it's still unclear if that's enough to actually build or even maintain your ab size.
272
And so at this point, I am genuinely curious.
273
If Dennis and VK's abs start shrinking, could that completely change how they look, even though they seem to be losing more belly fat than in phase one?
274
We'll find out actually happens at the end of the experiment, but 20 days in, both of their weight is dropping, just like we predicted.
275
And more importantly, they've seemed to finally found a diet that actually fits their lifestyle.
276
This is my new favorite snack.
277
Tuna. and toasted rice cake.
278
I like to scoop out some oil.
279
You know, every calorie count.
280
I also noticed Dennis made a simple but smart change.
281
He swapped a lot of his fatty meat protein to lean fish.
282
Lowering calories, he packs in more protein.
283
Vicky tried to do something similar, but ran into an issue.
284
I was going over my calories a little bit.
285
I've been eating basically salmon, broccoli and rice.
286
- Five out of seven days.
287
- Now, while salmon is great for omega -3s, it actually packs a ton of calories from all the fat.
288
Now that's not a bad thing, but for Vicky it was causing her to overeat.
289
Whereas when you compare what 30 grams of protein looks like from other sources, like whitefish or shrimp, you can get a lot more for less.
290
So that's only around, well plus seasoning and like olive oil and stuff.
291
like 500 calories or so, 40 grams of protein.
292
This is really good.
293
- On top of that, Dennis made another subtle change at parties.
294
He secretly swapped his usual whiskey for tea.
295
- So this is my little trick.
296
The color's pretty much the same.
297
And you won't make it weird at parties.
298
He even came up with a bunch of creative, tasty, low -calorie meals.
299
And if you're a member of our Built with Science Plus app, all you have to do is scan this QR code and it's going to upload that recipe directly to your food log.
300
And with just a few days left, it seems like all these tips and tricks were working incredibly well.
301
This is kind of crazy.
302
They're definitely supposed to be like nice and tight to the waist, but...
303
They're so loose.
304
Now we'll get to the final results in a second, but by this point, I think it's pretty clear which 30 day approach worked best.
305
So even if targeting your belly fat isn't actually possible, the good news is you can get rid of it no matter your genetics
306
and no matter how big your belly has gotten over the years.
307
And if you do it right, you can see results really quickly.
308
And if you want a step -by -step plan that will guide you every step of the way, showing you exactly how to work out and what to eat every single week,
309
then try out our Built With Science Plus app for two weeks free by scanning this QR code
310
or heading to builtwithscience .com.
311
And now, it's time to see their final results in person.
312
- You have like four coming in, holy crap.
313
- Yeah!
314
- There you go.
315
- Whoa, would you look at that?
316
- It was this one, whoa!
317
- Oh, oh, whoa, it's really hard.
318
- If you like jump, look at it.
319
- Whoa!
320
- Jump again?
321
- I like when you jump.
322
See here?
323
Wow.
324
But there's a downside having asked.
325
I found myself like looking down a lot, just like touching myself.
326
I do want to Feel them every day.
327
Just make sure they are still there.
328
Okay, results.
329
Let's start with the...
330
Abs, okay?
331
So in the first part of the experiment your abs actually grew by about 15 % Okay, your upper abs, middle abs, lower abs, they all grew.
332
Okay, and then the second part of the experiment We cut out all ab exercises, but you did start strength training.
333
Yeah, you did squats, you did this and So what happened to your abs?
334
Well, they did not grow, but they didn't really shrink.
335
They pretty much maintained.
336
Okay, good.
337
Good.
338
That's good to hear.
339
That's for Dennis.
340
Your ads actually got about 16 % smaller.
341
Oh my god!
342
That's a lot!
343
Wait, how does that work?
344
So you almost pretty much got back to the point where you were before doing any ab exercises.
345
So my theory here is Vicky, a complete beginner who just started strength training, got enough indirect ab stimulus to maintain her new ab size.
346
Which for someone like Dennis, who's been lifting weights for a while, he would need to train his abs directly and so would I.
347
But how much has his ab shrinkage actually affected how his midsection now looks?
348
Well, let's now dive into their fat loss results.
349
So in phase one, Vicky lost five pounds, of those five pounds were from fat, taking her body fat from 31 .8 % to just 31 .5%.
350
This time, .
351
You're down to 27 .5%.
352
- No, isn't he?
353
- Yes.
354
- What?
355
- Whoa!
356
- That is a huge drop.
357
- Wow!
358
- And that was a combination of fat loss, which we'll get to from the MRI of your belly.
359
But what really brought your body fat percentage down was the muscle gain.
360
This time you gained almost three pounds of lean mass.
361
Wow.
362
Not only that, but during our spot reduction experiment in phase one, her belly fat dropped by just 3%.
363
But this time...
364
your belly fat, dropped on average by 30%.
365
30 %?!
366
Yes.
367
Dennis' result is just as crazy.
368
In phase one, Dennis gained half a pound and his body fat went down by 0 .5%.
369
But this time, after 30 days of only dieting and strength training, he not only lost 5 pounds on the scale, but...
370
His body fat went down to 14 .4%.
371
- Whoa.
372
- Hey, that's so good.
373
- 3 %?
374
- That's a lot.
375
- In one month.
376
- Oh, you walked in.
377
Yeah, I was tracking everything, including even just a spoon of peanut butter.
378
See, that's the difference.
379
Guys, people say they track, but they don't.
380
As for his belly fat, the spot reduction protocol on phase one led to pretty much no change in his belly, just a 0 .3 % drop.
381
But this time, your belly fat dropped on average by 26 .3%.
382
Oh my God.
383
Diet is everything.
384
And Dennis was actually so motivated from this experiment, he's decided to combine everything.
385
Diet, strength training plus ab exercises to get to 12 % body fat.
386
So make sure to subscribe so you don't miss that
387
and give this video a watch next
388
if you want to learn the two exercises that both Vicky and Dennis did that made their abs pop.
📺 Cùng kênh
✨ Video gợi ý
B21
241 câu
5 ‘healthy’ habits that kept me fat
Business EnglishDaily ConversationUniversity Students
B21
16 câu
Why You Need to Use MRI to See How Much "Visceral Fat" You Really Have, with Dr. Sean O'Mara
Daily ConversationUniversity StudentsWorking Adults
B22
190 câu
The Science of Fat
Business EnglishDaily ConversationUniversity Students
B22
268 câu
What Happens If You ONLY Drink WATER For 72 Hours?
Business EnglishDaily ConversationUniversity Students
B26
166 câu
The Ozempic Economy is Out of Control
Business EnglishDaily ConversationUniversity Students
B21
200 câu
Comment éviter les pics de glucose ? Avec Glucose Goddess | Wellness Check | Vogue France
Business EnglishDaily ConversationUniversity Students
B22
145 câu
getting lean is easy, actually
Business EnglishDaily ConversationUniversity Students
B21
263 câu
Rapid Fat Loss/Dieting + Texas
Business EnglishUniversity StudentsWorking Adults
B21
148 câu
How I Became Aesthetic (Simplified)
Business EnglishDaily ConversationUniversity Students
B22
45 câu
Welcome to the Doctor Fit and Fabulous YouTube Channel! | Dr. Jaime Seeman, M.D.
Business EnglishDaily ConversationUniversity Students
B2210 câu
losing weight is easier than you think
Business EnglishDaily ConversationUniversity Students
B23
172 câu
The Daily Habits That Could Add Years to Your Life | This Morning
Business EnglishDaily ConversationUniversity Students
Từ vựng và ghi chú luyện nói cho bài học này
Video này có 386 câu và 4415 từ để luyện shadowing. Phần lời nói dài 24:04. Người nói nói nhanh, khoảng 184 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 82% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| belly danh từ | /ˈbɛli/ | bụng |
| calorie danh từ | /ˈkæləɹi/ | ca-lo, ca-lo-ri |
| muscle danh từ | /ˈmʌs.əl/ | cơ, bắp thịt |
| experiment danh từ | /ɪkˈspɛɹ.ə.mənt/ | thí nghiệm |
| researcher danh từ | /ˈɹiˌsɝ.t͡ʃɚ/ | nhà nghiên cứu |
| meal danh từ | /ˈmiːl/ | bữa, bữa cơm |
| percentage danh từ | /pə(ɹ)ˈsɛntɪd͡ʒ/ | số phần trăm, tỷ lệ phần trăm |
| thick tính từ | /θɪk/ | dày |
| incredibly trạng từ | /ɪŋˈkɹɛdɪbli/ | khó tin nổi |
| hip danh từ | /hɪp/ | hông |
| compare động từ | /kəmˈpɛɚ/ | so sánh, so |
| curious tính từ | /ˈkjʊɹ.i.əs/ | tò mò |
| hungry tính từ | /ˈhʌŋ.ɡɹi/ | đói |
| visible tính từ | /ˈvɪzɪb(ə)l/ | nhìn thấy được, khả kiến |
| moderate tính từ | /ˈmɑdəɹət/ | vừa phải, phải chăng |
Cụm động từ bạn sẽ nghe
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| zoom out động từ | /ˌzuːm ˈaʊt/ | thu nho |
Phát âm cần chú ý
Người nói dùng 93 dạng rút gọn, ví dụ don't, we're, I'm. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: thick /θɪk/, thickness /ˈθɪknəs/
- Âm “sh” và “zh”: reduction /ɹɪˈdʌk.ʃən/, shock /ʃɔk/, trash /tɹæʃ/, vacation /veɪˈkeɪ.ʃən/, ratio /ˈɹeɪ.ʃoʊ/
- Từ dài — đặt trọng âm cho đúng: experiment /ɪkˈspɛɹ.ə.mənt/, incredibly /ɪŋˈkɹɛdɪbli/, consistently /kənˈsɪstəntli/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
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 belly, calorie, muscle.
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're lifting weights, will determine |
| Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục | has been struggling · has been using · I've been eating |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | they've been · you've seen · has been |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | was published · is stored · is convinced |
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.