跟讀練習: How Competitive Eaters Stay so Lean - 通過影片學習英語口語

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The other day I was being productive, watching a hot dog eating contest, and noticed something.

All the top eaters are pretty healthy.

I mean, just look at the lean faces on the Major League Eating leaderboards.

I wanted to find out how somebody who regularly eats over 10 ,000 calories a day looks like this.

Many speculate about a darker side to their career.

But these crazy gobblers give those of us with scary appetites hope.

And again, I don't have like this crazy metabolism of the gods.

So how are they doing it?

And should we use any of their tactics ourselves?

Strangely, almost all competitive eaters have deep backgrounds in health and fitness.

Matt Stoney studied nutrition.

Santel, a registered nutritionist.

Neo, a registered nutritionist.

Katina eats kilos, a background in bodybuilding.

Beer meets food, an impressive fitness background.

And it's not a coincidence.

With this sport, getting your nutritional approach right can quite literally be a matter of life and death.

Here's a CT scan of a competitive eater's stomach after they were rushed to hospital.

You can see the food pushing their organs around.

It's a risky escapade.

This is 69 hot dog buns, 69 hot dogs and over two quarts of water.

This is what it looks like inside the human body.

Surely no human is able to stomach this without ruptures, right?

The rock on which he stands is not a rock, it is the United States of America!

This is Joey Chestnut.

He just devoured 71 hot dogs in under 10 minutes, making him the greatest competitive eater in history.

A man of unhinged powers, and one of his secrets?

Maintaining a healthy weight.

I do gain weight and it's a battle.

I have to be aware of it because if I lose track of my long -term calorie intake, I gain weight and then I start losing contests.

I hate losing.

Coincidentally, this is the ideal body according to competitive eaters.

A short neck, long torso and wider build.

But this doesn't mean fat.

The belt of fat theory suggests that belly fat restricts the stomach's abilities to expand, limiting the amount of food the competitive eater can ingest.

Excessive fat gain also limits the contestant's ability to breathe or shoveling food down their gullet.

If I wasn't taking care of myself, if I wasn't physically in great shape, then I wouldn't be able to physically compete at a high level.

Okay, so we know that saying someone will fit is a requirement for elite competitive eating.

This doesn't explain how the muckbanger Hungry Fat Chick ended up with off -the -chart obesity, while competitive eaters maintain an ideal weight.

Many believe it's the difference between a slow and a fast metabolism.

competitive eating comment sections are full of people dissatisfied with their slow metabolisms

but according to competitive eaters their metabolisms aren't anything special there are

so many misconceptions about food challenges and food challengers one of them is

that we've got some magic metabolisms and

that we're just able to eat loads of food all of the time it is not the case.

Matt Stoney has an estimated BMR of 1 ,516 calories per day, Mickey Sudo 1 ,223 calories,

and Beard Meets Food 1 ,623 calories.

According to studies, two people of the exact same height, weight, age, sex, body composition, and lifestyle could have energy needs

that differ by 800 calories per day this could be the difference between a 1100

or a 1900 calorie bmr some people are genetically gifted with a faster metabolism

but it's rare

and it doesn't mean they can swallow sausages all day without

getting fat statistically most people within 200 calories of their estimates

this is why competitive eaters get frustrated with people talking about the metabolism like it's some ancestral curse all the

while they put a lot of effort into losing fat it does not matter how fast your metabolism is

if you eat in excess of calories consistently you're going to gain weight also believe it

or not i do have an average metabolism

but there's something many do to speed up their metabolisms weightlifting it's estimated

that by gaining 10 kilograms of muscle losing 10 kilograms of

fat your bmr increases by 85 calories per day giving you

an extra 31 000 calories to to play with over the year.

Although I'm not some muscle -bound juice head, what mass is on my body is mostly muscle.

So to sustain my body weight and the activity level, in addition to keeping me alive, my body needs more calories than somebody who doesn't weight train.

Competitive eaters may burn a few hundred more calories per day, but there's no way this could ever offset weekly 10 ,000 calorie challenges.

So I wanted to find out how they eat outside of competitions.

is most of what i prepare at home is raw fruits

fresh vegetables a lot of lean meats routine after contests is

to eat super high fiber i focus a lot on vegetables maybe like a lean

or a fat free dairy otherwise i kind of just fill

the gaps with whatever else works i am massively into eating clean and then

when it's time to throw down then i go in on the food my daily diet consists of a lot of vegetables,

fruits, low -fat protein, but a lot of micro -dense foods and I in fact actually enjoy eating like salads and broccoli, green beans, corn.

Healthy eating, great.

But how exactly is this helping them lose weight?

Your body does reflect what you do over 90 % of the time

and I am probably a competitive eater four days of every month.

The average competitive eater doesn't eat like this all the time.

In fact, most do around one challenge per week.

The single, most important factor and I can't stress this enough

when it comes to gaining weight or losing weight is the amount of calories you consume over time.

This makes it a simple equation.

To maintain my weight I need to eat roughly 18 to 20 ,000 calories per week

so if I film a restaurant challenge that's say 7 ,000 calories I know

that throughout the rest of the week I have 11 ,000 calories to play with.

On their off days they'll drop their calories to prevent weight gain.

To If all they're larger than average stomachs, with few calories, they volume eat.

It lets me eat a large amount of food without having to consume a large amount of calories.

Take this example.

This is what 1 ,000 calories of strawberries looks like next to 1 ,000 calories of donuts.

Competitive eaters opt for very high volume foods to stay sane while in a calorie deficit.

Two and a quarter pounds of salad.

It's rich in protein, really good macros basically I'm eating this entire meal for roughly a thousand calories.

The fiber content also helps keep competitive eaters full and the micronutrients help to keep their bodies healthier.

If you want to do food challenges you better love to learn vegetables and fruit.

Many including Matt Stoney supplement with whey protein and consume high protein diets.

Protein not only helps prevent muscle loss and a calorie deficit

but it's the most filling macronutrient per calorie so a high protein diet can help you lose weight.

If we come back to the diagram that shows how we burn our calories, there's a section called TEF, which stands for the thermic effect of food.

It's the amount of calories your body burns breaking down foods.

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It typically takes more energy to break down protein in comparison to the other macronutrients.

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This seems to also be the case for nutritious whole foods versus ultra processed foods.

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So the thermic effect of eating a high protein diet with lots of whole foods is another very small factor, helping competitive eaters maintain a healthy weight.

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But let's not get distracted.

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It all comes down to calorie balance.

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Makes sense.

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But if this is the case, what about practices before competitions?

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And many comments suggesting they have more disordered habits.

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We'll get to that.

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But first, we need to explore their cardio, because they must do tons of it, right?

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Surprisingly, many competitive eaters do very little cardio for weight loss.

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Cardio is overrated for burning calories for most people, which is why it represents the smallest amount of calories burned per day on this chart.

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It's not at all necessary for fat loss.

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That's not to say competitive eaters don't do cardio.

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I'm usually doing between three to four hours of actual training and that's endurance training, so.

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Yasir Saleem is another competitive eater and endurance athlete.

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His energy expenditure chart probably looks more like this.

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This is how the most decorated Olympian of all time, Michael Phelps, was able to maintain his weight eating 8 to 10 ,000 calories per day.

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It was brutal.

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But aggressively swimming after a 10 ,000 calorie curry is likely to result in embarrassment and a ban from your leisure centre.

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Even if you run an extra 10 kilometres every day, it's only an extra 600 -ish calories, the equivalent of this much peanut butter, which is why most competitive eaters,

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if they do any cardio at all, are more moderate, with Joey Chestner claiming to run two to three times per

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week to help them push the boundaries for human hot dog consumption.

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Doing cardio helps me with my breathing during a contest, but I don't depend on cardio to burn calories necessarily.

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I try to get into a calorie deficit.

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Because while it's a helpful fat loss tool, competitive eaters like to use a much more sustainable fat loss accelerator.

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But I don't do anything any crazier than going for regular walks outside for cardio.

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I walk a lot, like I walk like a lot every day.

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NEAT represents a large proportion of the calories we burn per day.

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Non -exercise activity thermogenesis is a calorie you burn from fidgeting, walking, and any activity that is an exercise.

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there's a reason in bodybuilding

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when the goal is to get incredibly lean most people increase their step count it's low intensity

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so can be done after a big challenge for long periods and

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while multitasking making it easy to fit into daily life i

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fucking hate high intensity interval training that's why i walk for

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a long long time this is all pretty healthy stuff

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so what about all the comments suggesting that competitive eaters are hiding their true weight loss methods from the public.

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It's me trading on an eating disorder for money, is what the 2024 Nathan's Hot Dog champion, Patrick Bertoletti, admitted to in an interview.

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It's no surprise why psychiatrists suggest that there's an overlap between competitive eaters and eating disorders,

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and why so many people in the comment section suspect they all throw up after competitions.

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He says I heard you

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and basically all competitive eaters make yourself sick after the challenge any truth to

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that um i definitely don't think there is any truth to

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that i think some people probably do but i think you can't really base

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that on all competitive eaters many do it intentionally

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but this is a dangerous assumption the best competitive eaters do digest the food people always assume

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that um you're going to puke after that

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but for my rule of thumb is i don't induce like

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if it comes out it comes out we don't go induce

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vomiting i never have vomited after any of these food challenges besides

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when i tried to chug a gallon of milk

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while they may digest the food many fast for long periods

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of time cost about 40 to do a practice i'm not eating anything for two days leading up to that practice

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and then afterwards i'm not eating very much i'm eating vegetables

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this is how they're able to fit a few practice runs

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in each month all with the supervision of medical professionals one

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of my biggest splurges is my doctor all the top eaters

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are pretty healthy the healthier you are the harder you can push your body.

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This is why most competitive eaters try to keep their weight down sustainably and their approach is clearly effective.

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To use Beard Mead's food as an example

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if we give him a generous BMR estimate of 1 ,900 calories he walks a lot

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so let's put his knee at 600 calories.

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He eats a lot of protein and healthy foods

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but also does some challenges so let's put his thermic effective food at 300 calories.

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And lastly he trains in the gym putting his exercise activity thermogenesis about 200 calories per day.

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Each day, he burns around 3 ,000 calories, which is 21 ,000 calories per week.

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If he does one 8 ,000 calorie challenge a week, he now needs to eat under 2 ,167 calories to avoid weight gain without doing anything too crazy.

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Hopefully it helps some people out, and like I said, you can kind of apply this knowledge, you know, at a less extreme level if you like.

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This is the exact process I use myself, to stay in decent shape while still enjoying food just with more moderation, so I don't have to spend most of my days in a calorie deficit.

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This is what matters, not whether you're a carnivore, keto, or fruitarian.

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And it doesn't matter if you can't run, have a slow metabolism, or a rampant appetite.

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There's something everyone can do.

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The point is, if competitive eaters can stay in decent shape, you can do so too, while still enjoying the foods you like.

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If you want to see what happens when a once -fit tribal island did the exact opposite of everything in this video, I recommend this video next.

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I'll see you next time.

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本課的詞彙與口語要點

這節口語課以影片“How Competitive Eaters Stay so Lean”為素材。影片中反覆出現的詞有：calorie, competitive, eater, weight, eating。這段影片共有 174 個句子、2275 個單詞可供跟讀。講話部分時長為 13:04。說話人語速自然，每分鐘約 174 個詞，接近日常對話。只有 76% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
calorie 名詞	/ˈkæləɹi/	卡路里, 卡
metabolism 名詞	/məˈtæb.əˌlɪz.əm/	代謝 /代謝, 新陳代謝 /新陳代謝
vegetable 名詞	/ˈvɛd͡ʒ.tə.bəl/	蔬菜, 青菜
muscle 名詞	/ˈmʌs.əl/	肌肉, 筋肉
lean 動詞	/ˈliːn/	傾斜 /傾斜
deficit 名詞	/ˈdɛfəsɪt/	赤字, 虧損
chart 名詞	/t͡ʃɑɹt/	圖表 /圖表
disorder 名詞	/dɪsˈɔɹdɚ/	混亂 /混亂, 紊亂 /紊亂
consume 動詞	/kənˈsum/	耗費 /耗費, 消耗
ideal 形容詞	/aɪˈdi(ə)l/	理想的
stomach 名詞	/ˈstʌmək/	дўзы, 胃
decent 形容詞	/ˈdiː.sənt/	體面 /體面, 正派
fitness 名詞	/ˈfɪt.nəs/	健康, 健身
estimate 名詞	/ˈɛs.tɪ.mət/	估計 /估計
breathe 動詞	/bɹiːð/	呼吸, 吸

影片中出現的短語動詞

單詞	發音	釋義
break down 動詞		壞了 /壞了, 出故障
come out 動詞	/ˌkʌm ˈaʊt/	出, 出來 /出來
find out 動詞		找出, 查明
speed up 動詞	/spiːdˈʌp/	加速, 加快

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
定語從句 who / which + 從句 — 補充說明人或事物	somebody who regularly · somebody who doesn · people, which is
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	were rushed · is overrated · can be done

需要注意的發音

說話人用了 37 次縮略和弱讀形式，例如 don't, doesn't, I'm。請按聽到的簡短形式來說。

“th” 音: breathe /bɹiːð/, athlete /ˈæθ.liːt/, thumb /ˈθʌm/, thermic /ˈθɜː(ɹ)mɪk/, thermogenesis /ˌθəːmə(ʊ)ˈdʒɛnɪsɪs/
“sh” 和 “zh” 音: rush /ɹʌʃ/, consumption /kənˈsʌmp.ʃən/, composition /ˌkɑm.pəˈzɪʃ.ən/, proportion /pɹəˈpɔɹʃən/, nutrition /njuːˈtɹɪʃ.ən/
長單詞——注意重音位置: metabolism /məˈtæb.əˌlɪz.əm/, intensity /ɪnˈtɛnsɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, incredibly /ɪŋˈkɹɛdɪbli/, composition /ˌkɑm.pəˈzɪʃ.ən/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: vegetable /ˈvɛd͡ʒ.tə.bəl/, impressive /ɪmˈpɹɛsɪv/, versus /ˈvɝsəs/, productive /pɹəˈdʌk.tɪv/, excessive /ɪkˈsɛsɪv/
詞尾子音 — 要讀清楚，後面不要加母音: deficit /ˈdɛfəsɪt/, chart /t͡ʃɑɹt/, stomach /ˈstʌmək/, decent /ˈdiː.sənt/, fitness /ˈfɪt.nəs/
/r/ 和 /l/ 的區別: calorie /ˈkæləɹi/, roughly /ˈɹʌf.li/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, reflect /ɹɪˈflɛkt/, incredibly /ɪŋˈkɹɛdɪbli/

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, metabolism, vegetable 這類單詞。

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: How Competitive Eaters Stay so Lean - 通過影片學習英語口語

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