跟讀練習: getting lean is easy, actually - 通過影片學習英語口語

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Getting lean and ripped is one of the best ways to compensate for a lack of purpose, empathy, responsibility, and self -esteem.

And while most people who try will succeed at losing weight using basic advice from the internet, most people will never get visible abs or defined muscles.

Why?

Well, I have a theory that everything can be explained by a chart.

If you just have a little weight to lose, it's going to feel pretty easy.

But once you start going for multiple months, you need a whole different set of mental tricks and knowledge to get you to the end.

Just

because it's easy to do a 300 to 500 calorie deficit

for a day doesn't mean it's easy to do for months in a row.

The difficulty builds up, and people just don't anticipate the exponential increase in how hard the diet gets over time.

Someone once said, the greatest shortcoming of the human race is man's inability to understand the exponential function.

For example, if you have $1 of credit card debt that grows by 2 % each day, here's what it would be after 30 days, 60 days, and 5 years.

Now apply that to weight loss.

It might be pretty easy and calm at the beginning.

For a few days, it might even get easier as you adjust to the new diet.

But most people don't anticipate that by week 5 or week 10, they're literally going to be dreaming about food.

Luckily, it's actually pretty easy to beat the odds and get ripped.

Here are some methods you can pull out once it starts getting impossible.

The first one is avoiding or even eliminating eating these types of foods, which belong to a category which I call protein slop.

If you look at these, you'll notice a pattern.

Marketing.

In the world of marketing, protein is one of those words which you can slap on a package and instantly make people want to buy it, and at least in the United States, almost anything is allowed on the package.

The FDA likes to pretend they can do stuff about stuff, but they can't do anything about anything.

Even Kellogg's Special Cake can put a giant heart on the front of the package and say it's good for your heart.

You could put protein in big letters on your cereal box even

if it quite literally has more sugar than protein by weight.

But here's the thing, even if they swapped out all the sugars and carbohydrates for zero calorie sweeteners, fiber powder, starches, and more powder,

and the packaging says it only has four net carbs, you cannot escape the fact that it's slop, designed specifically for you to eat multiple bowls of it in one sitting.

Not only that, but they want you to feel healthy

while doing it so that you can go back to the store

and rebuy in bulk protein slop does work pretty well for

two types of people one people who just started their diet

and are replacing snacks with the higher protein reduced sugar versions of that snack

or two people who just naturally feel satisfied by whatever they

eat for the rest of us a double chocolate chunk protein bar

that tastes like a sweet fudgy brownie is only going to make you crave another one from the box

or if you took out a mortgage to buy an individual protein bar Then you'll start craving something else sweet and fudgy.

People say fiber fills you up and protein fills you up, but when it's in the form of a bunch of sweeteners, oils, gums, emulsifiers, isolates, concentrates,

and additives, glopped together to form a rectangle that can fit in your pocket, you will eat in 10 seconds and still be hungry.

Whereas less processed sources of protein that actually take time to chew and swallow, that don't taste addicting, and that actually fill up the space on a plate or a bowl, will keep you full.

The key here is finding high -volume food that does not taste addicting.

For example, tofu is pretty high -volume and filling because it's mostly water and the rest is protein, and even if you season it, it's not something that you want to eat multiple plates of.

I wouldn't call it a whole food or an unprocessed food, just watch a video of how tofu is made, but I would still eat it to get ripped because it's high -volume and it's filling.

Every protein source has a spectrum of how tasty it is versus how easy it is to binge eat.

Ideally, you want something that's filling.

It should also taste good enough for you to not dread eating it, because that'll result in you giving up pretty early.

Think about this chart, and for you, what foods fall in which corner, so that you can figure out where to get your protein from.

The second tip.

Because you're trying to get shredded, and not just lose a few pounds, you pretty much have to track everything you eat.

I, and many other people, have learned this the hard way.

The moment you stop tracking your calories, or at least stop being aware of them, is exactly the moment you start to fall back off the diet.

I used to use a food scale with the Notes app to track my calories, but it gets quite chaotic trying to weigh out everything, whip out the calculator, estimate calories,

track outside food, while tracking your macros, your weight, and your visual progress.

So then I switched to ChatGPT, today's sponsor.

Just kidding.

ChatGPT is terrible.

It forgets everything you tell it, and by the end of the day, it's hallucinated an entire extra meal that you never ate.

It also doesn't know the date or time.

Mine still thinks I'm counting calories for May 3rd, and it's December.

That's why I switched to today's actual sponsor, CalAI.

This app allows you to calculate the calories and macros of any food by just taking a picture.

You can also upload pictures from your phone, so at a restaurant you can discreetly pretend to take a picture of your food

and people will think it's for an Instagram story.

In reality.. you're going to upload it later into CalAI.

The tracking is actually surprisingly accurate, roughly 90%.

You can always adjust it with a few taps.

It also lets you scan barcodes and nutrition labels since it has a full food database.

That does make it pretty convenient, but I don't even worry about it being perfectly accurate.

I just want to make sure everything is tracked.

Back when I was using a food scale and the Notes app, anything that couldn't be tracked, like cookies or pizza at a friend's house or at a restaurant, I would just eat way too much of,

estimate the calories after the fact, realize I was 2 ,000 calories over my goal, and then give up the next day because that was an entire week of progress, gone.

If you think you'd never get hungry enough to mess up that bad, you fail to understand the exponential function.

You will get that hungry.

So it's nice to be able to keep track of what you eat while you eat in just a few seconds.

The app is also quite useful as a diet coach since

you could pick how fast you want to lose the weight

and it gives you a calorie goal and lets you track your progress for extra motivation.

A download link is in the description.

Make sure when it asks you for a code to use the code EASY, which gives you three days free.

I hope it helps.

Next diet tip, number three, eating water.

Not just drinking it, but eating it.

And I don't mean in the form of ice cubes, I mean food that contains water.

Everyone's always like, oh, water has no calories, so when you're feeling hungry, just try drinking water and it'll fill the gaping void in your stomach.

But that's really only true when you're beginning a diet.

When you've been dieting for two months already, drinking water no longer fills the void.

I mean, nothing could ever fill the void, but solid food is a good place to start.

It's a little known fact that water, even if it's sparkling, or even if it's in the form of a sugar -free soda or juice or iced tea, it all empties from your stomach in under 10 minutes.

So it might distract you from wanting to eat, but the liquid by itself is not going to fill up your stomach for that long.

But you can trick your stomach in two ways.

First, by sipping water while you eat, so that it mixes with your food and makes it expand.

Or second, by eating solid food that has water inside it.

For example, cantaloupe.

That's rock melon if you're Australian.

It's 90 % water, but it'll actually fill the void in your stomach due to it being solid.

More examples, strawberries, blueberries, apples, oranges, watermelon, also most vegetables.

They're pretty much all at least 85 % water.

Potatoes are also mostly water.

It doesn't seem like it, but it's there, and that's why you can have a full potato for only 100 calories.

100

Most foods actually that you would think of as whole food, like fruits, vegetables, mushrooms, beans, meat, and dairy, are usually at least 50 % water,

101

whereas something like a Dorito is mostly made up of corn and vegetable oil.

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Another method is soup.

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Soup is mostly water, but especially thick soups or stews, you have to sit down and eat it with a spoon and it takes time to digest.

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Or if not soup, maybe you'll like oatmeal.

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Oatmeal absorbs water and expands while it cooks.

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So if you add dry oats to a bowl, add water and microwave it, then you'll get cooked expanded oats.

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Now add more water and microwave it again.

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Now you have super expanded oats.

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Now is where you might add in some dry protein powder to mix in, but that's a wasted opportunity to add more water.

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First, mix the protein powder, chocolate flavored obviously, with a full glass of water and then pour that into your bowl of oatmeal.

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Now you have a giant bowl of oat soup

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that is mostly water but you have to sit down still with a spoon to eat it

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and it registers in your brain as a solid food.

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This method is of course not for the picky eater.

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It's for when you need something under 300 calories that'll fill the void in your stomach for five plus hours.

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If you're dieting you'll know.

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Next to take your mind off of food and eating.

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Some people can naturally go about their day without even thinking of food.

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In fact, they have to remind themselves to eat.

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But if you aren't like that naturally, you have to change your whole setup and routine to be more like that.

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Because if you only have, let's say, 1 ,800 calories to eat per day, you can only achieve that by spending most of the day not eating.

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Just watch any video of someone actually eating 1 ,800 calories in a day.

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It's almost nothing.

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The people in the videos are only eating max three to four times a day, including snacks, including the small protein shake they had in the morning, including everything.

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If you spend most of your day at home or in a place where there's a lot of available food, plus you're deep into a diet, then you'll naturally be thinking about eating every hour of the day.

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And there's at least three solutions to this.

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Number one, distract yourself with work or hobbies.

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Number two, remove the food, especially trigger foods from your environment entirely.

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And number three, get used to eating maximum three, maybe four times a day.

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And if you have a snack, you should just eat it with one of the meals, because even though it might seem better to spread everything out, hunger is like a gate that opens every time you start eating,

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and it doesn't close until you're satisfied.

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Next diet tip, number five, be patient.

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This sounds like a generic advice, but it's really not.

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It's not one of those situations where patience is just nice to have.

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Patience is literally the entire mechanism behind getting ripped.

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Usually on a diet, you only have a few things you need to do.

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Wake up and weigh yourself, hit your calorie and protein goal for the day, work out, which honestly doesn't have to be a hard workout, and sleep.

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Then you just repeat this every day until eventually you end up ripped.

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The main reason you would fail is because you run out of patience.

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Either you think the results are not coming fast enough, or they're never going to come, or you think you can get them faster and easier by buying protein slop at the store,

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which actually ends up being your downfall later.

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Most things in life are achieved faster by obsessing over the thing, but dieting to get ripped is one of those things where obsessing over it will make you fail.

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You can take pride in it, you can even make your entire personality if you want to, but once you get to exponential levels of hunger, the last thing you want to do is obsess over all the things you could eat,

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so might as well give yourself as few decisions to make as possible, which is the same thing as giving yourself as few chances to mess up as possible.

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If that helped, I'm collecting donations in the form of subscribes to fund the next video.

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本課的詞彙與口語要點

這段影片共有 145 個句子、2300 個單詞可供跟讀。講話部分時長為 10:58。說話人語速較快，每分鐘約 210 個詞，會出現較多連讀和弱讀。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個不太常見的單詞，附發音和釋義：

calorie /ˈkæləɹi/ (名詞) — 卡路里, 卡. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
stomach /ˈstʌmək/ (名詞) — дўзы, 胃. An organ in animals that stores food in the process of digestion.
soup /sup/ (名詞) — 湯 /湯. Any of various dishes commonly made by combining liquids, such as water or stock, with other ingredients, such as meat and vegetables, that contribute the food…
package /ˈpæk.ɪd͡ʒ/ (名詞) — 包裹, 包. Something which is packed, a parcel, a box, an envelope.
hungry /ˈhʌŋ.ɡɹi/ (形容詞) — 飢餓 /飢餓, 餓 /餓. Affected by hunger; having the physical need for food.
expand /ɪkˈspænd/ (動詞) — 擴充套件 /擴充套件, 擴張 /擴張. To change (something) from a smaller form or size to a larger one; to spread out or lay open.
powder /ˈpaʊ.dɚ/ (名詞) — 粉, 粉末. The fine particles which are the result of reducing a dry substance by pounding, grinding, or triturating, or the result of decay; dust.
snack /snæk/ (名詞) — 零食, 小吃. A light meal.
patience /ˈpeɪ̯.ʃəns/ (名詞) — 耐性, 忍耐. The quality of being patient.
vegetable /ˈvɛd͡ʒ.tə.bəl/ (名詞) — 蔬菜, 青菜. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
meal /ˈmiːl/ (名詞) — 餐, 飯 /飯. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
trick /ˈtɹɪk/ (名詞) — 詭計 /詭計, 騙術 /騙術. Something designed to fool, dupe, outsmart, mislead or swindle.
chart /t͡ʃɑɹt/ (名詞) — 圖表 /圖表. A map illustrating the geography of a specific phenomenon.
whereas /(h)wɛɹˈæz/ — 然而. In contrast; whilst on the contrary; although.
estimate /ˈɛs.tɪ.mət/ (名詞) — 估計 /估計. A rough calculation or assessment of the value, size, or cost of something.

影片中出現的短語動詞

end up (動詞) — 到達. To bring to a conclusion.
fill up (動詞) — 裝滿 /裝滿. To make (something) completely full.
give up (動詞) — 投案, 自首. To surrender (someone or something); to inform on (someone).
sit down (動詞) — 坐下, 坐. To assume a sitting position from a standing position.
figure out (動詞) — 弄清楚. To come to understand; to discover or find a solution; to deduce.
look at (動詞) — 觀察 /觀察, 看. To observe or watch.
take out (動詞) — 取出. To remove.
wake up /ˌweɪk ˈʌp/ (動詞) — 醒, 醒來 /醒來. To stop sleeping; to awake.

需要注意的發音

說話人用了 39 次縮略和弱讀形式，例如 you're, you'll, doesn't。請按聽到的簡短形式來說。

“th” 音: thick /θɪk/, empathy /ˈɛmpəθi/
“sh” 和 “zh” 音: patience /ˈpeɪ̯.ʃəns/, shake /ˈʃeɪk/, motivation /ˈmoʊ.tə.veɪ.ʃən/, nutrition /njuːˈtɹɪʃ.ən/, donation /doʊˈneɪʃən/
長單詞——注意重音位置: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, anticipate /ænˈtɪs.ɪ.peɪt/, difficulty /ˈdɪfɪkəlti/, mechanism /ˈmɛk.ə.nɪ.zəm/, motivation /ˈmoʊ.tə.veɪ.ʃən/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 calorie, stomach, soup 這類單詞。

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
條件句 if + 從句，will/would + 動詞 — 條件及其結果	If you look at these, you'll notice · If you think you'd never · if not soup, maybe you'll like
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	can be explained · is allowed · is made
定語從句 who / which + 從句 — 補充說明人或事物	people who try · people who just · possible, which is

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: getting lean is easy, actually - 通過影片學習英語口語

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