What's up everyone welcome to today's video for
those of you who don't know me I'm Ben Richardson I'm a personal trainer a certified nutrition coach
and a chemical engineer and in today's video I'm Going to talk about how to lose weight if you
have a slow metabolism if this is your first Time here again my name is Ben Richardson most of
my content is centered around helping men boost Their testosterone levels naturally through things
like Fitness Nutrition and lifestyle decisions That they make this is a slightly broader topic so
even if you're not a dude looking to improve his Testosterone Health you're still going to benefit
from this video but if you are interested in Content like that go ahead and subscribe because
I do Post content like that every single week so I've never had an inherently Fast Metabolism
we all know people who just seemingly can eat Whatever they want to and however much they
want and they don't gain a single pound while Doing it but then we turn around and we Splurge
just a little bit it and it's like we gained 20 Pounds just from doing that I mean I've definitely
been in that ladder group but I've still managed To lose some weight and keep it off so let me
give all of you some tips on how to do just this The first thing that you gotta understand is
that your metabolism is subject to change your Metabolic rate absolutely can change if you adopt
better healthier habits and get rid of lousy ones You are not cursed to live with a slow metabolism
forever you just have to go through the proper Steps to make it run more efficiently so before
I talk about some of those action steps just take Hope in knowing that you can boost your metabolism
because it can be sped up even if it's been slow As molasses for pretty much your whole life okay
so the first thing that you can do to lose weight If you have a slow metabolism is to lift weights
in the gym muscle mass is way more metabolically Efficient compared to body fat so lifting weights
and building some lean muscle mass that's really Going to help improve your body composition now
when you set out to lose weight you want to make Sure that all of the weight that's coming off
is body fat and not muscle mass now I didn't Necessarily understand that for a good chunk of
my life but this is also how you get toned too You're not going to build a great looking body if
you just become a smaller version of yourself by Just losing weight you want to lower the amount of
body fat that you carry and you also want to build Or at a very minimum maintain the lean muscle
mass that you do have that's what it takes to Reveal a truly toned and aesthetic body and let's
be honest that's what we all want here I mean not Only is that what we want understand that that's
healthy too again muscle mass is metabolically Favorable and body fat is not so building lean
muscle mass and losing body fat that is going to Improve your metabolic rate and you're just going
to look better too I mean talk about a win-win Okay so I got off track from the lifting weights
thing a little bit but all that's good stuff for You to know going forward now with lifting
weights I do recommend starting off lifting Weights just twice per week on non-consecutive
days especially if you're starting from complete
Scratch go get a gym membership somewhere Planet
Fitness costs like ten dollars a month or you know Whatever gym that you want to start going to and
by non-consecutive days I mean don't work out on Back to back days give your body at least one full
day between your workouts to rest and recharge you Absolutely have no excuse not to do this anyone
can make two or three hours in their week to go Lift weights and prioritizing rest and Recovery
days like this that's just gonna make it easier To stay consistent because you don't have to do
it every single day who the hell actually wants To go to the gym every single day that's why
people fail so miserably at their New Year's Resolutions when they swear to themselves that
they're finally going to get in shape they're Gonna hit the gym every single day but they only
do that for like two weeks because going to the Gym every day sucks and they're just back to
square one so avoid this mistake take and start Off by just going twice per week if you need
a workout template check out the description For a simple workout routine that's just going
to help you get you started so that's your game Plan here go get a gym membership somewhere start
lifting weights twice per week don't lift weights On back-to-back days and use that workout template
in the description if you need an example workout You can't use the excuse that you don't know what
to do now but if you need some additional guidance On lifting weights you could probably benefit from
some coaching so if you're not clear on what to do Or you maybe need some accountability to actually
do it leave a comment below and I'll get in touch With you and I'll set up a call with you to talk
about my coaching program alright so another thing You have to do to lose weight if you have a slow
metabolism is to eat properly losing weight comes Down to eating fewer calories than your body
needs and no one is an exception to this it is A universal law of thermodynamics so even if you
have a slow metabolism this still 100 applies to You now the secret to doing this is to eat less
food than your body needs but you still have to Eat enough food so there are 3 500 calories and
one pound of stored body fat at least that's That's how much you need to burn off to get rid of
a pound of body fat and with that information you Could easily say okay great Ben I'm just going to
eat like 1200 calories per day so that I can lose Weight really fast and reach my goal in like a
month probably the only people that that actually Works for is like Hollywood movie stars who are
being paid millions of dollars just to get in Shape for movie roles I mean if I was told that I
was going to be paid a million bucks to start in A movie and all I had to do was get shredded I'd
find a way to go do it but we don't all have that Luxurious incentive to lose weight besides taking
things slow is much better and much healthier this Is especially true if you have a lot of weight
to lose because you don't really want to run into Issues like loose skin or stretch marks if you
lose weight slowly it'll give your body and your Skin more time to adapt to you becoming literally
just smaller so the most generic recommendation That works pretty well is to figure out what
your maintenance calories are by using some
Kind of Maintenance calorie calculator online if
you just do a quick Google search for one It'll Ask you for things like your age your weight your
height your gender probably your typical activity Level and then it'll spit out your maintenance
calories that's how many calories you need just To maintain your body weight so once you have that
number what you want to do is subtract five or Seven hundred calories from that number and eat
that many calories every single day now I know This sucks when you first start out but believe
me when I say this getting a better understand Standing of how many calories are in the foods
that you eat is the bulletproof way to master Control over your weight for the rest of your life
if you do not put in the work to educate yourself In this area you will have a very difficult time
successfully managing your weight so put in the Work it will get easier the more often that you do
it just like anything else in life you know it's Like with driving when you first started driving
it wasn't exactly easy but as you started to do it Every single day throughout the years it becomes
second nature same with logging and tracking your Calories so do yourself a favor and take the time
to learn how many calories are in most of the Foods that you like to eat okay so let's stop here
for a second because you might be thinking at this Point that this is a lot of information to take
in at once and maybe you don't really know what To do or where to start after hearing all that and
I'd agree it is a lot of information I'm sharing A lot of tips with you on how to lose weight if
you have a slow metabolism but I never necessarily Said it was going to be super easy or that you
weren't going to have to work hard to do it so Let me tell you how to take things one step at a
time here so right now before we go any further Pause the video real quick and go figure out your
calorie deficit get your maintenance calories with That online maintenance calorie calculator I
talked about again do a quick Google search to Find one and once you have that number subtract
five to seven hundred calories from it and by the Way I'm kind of shooting myself in the foot here
by telling you to do this because YouTube doesn't Really like when people click out of videos while
they're watching it or at least in the middle of a Video but I care a lot more about helping you than
optimizing My Views or my watch time or whatever So go ahead and pause the video do this step
right now and I will be here when you get back And there you go now you have your calorie
deficit when you take things one step at a Time it's really not that scary or overwhelming
but there you have it that is how you lose weight If you have a slow metabolism maybe this advice
seemed simple but let me tell you something there Is so much bad nutrition advice out there and
all the bad nutrition advice is some form of a Super complicated Advanced tactic or strategy like
cutting out certain foods or eating superfoods or Following some kind of insane fasting protocol or
carbohydrate cycling routine it is all centered Around complexity and the key to succeeding in
this area is to keep things simple if I have Learned anything from being a chemical engineer
throughout the years it's that there is Art in
Simplifying things engineers are good at making
things more complex but it's easy to make things Really complex it's actually very difficult to
simplify things so that everyone understands it So start lifting weights and nail your nutrition
one other factor I would really encourage you to Get a grip on is your sleep so if you want to
learn more about that check out this video I Made once you're done I talk about habits that you
should get into and get out of to optimize your Sleep as well as some foods that you can eat that
are also going to help you sleep better so I hope To see you over there but anyways that's all for
this video if you liked it go ahead and give it a Thumbs up and again if you're new here and you've
made it this far I'd love it if you subscribe to My channel as well metabolic health is actually
very closely related to testosterone Health it's Pretty hard to boost your testosterone levels if
your metabolism is slow so if you want to learn More things about ways to boost your testosterone
levels naturally through things like Fitness and Nutrition and lifestyle decisions that you make
this is going to be a great Community for you to Join so go ahead and subscribe and turn the
notification bells on too so that you don't Miss out on any of my latest videos if you made
it to the end I do appreciate the support I hope You got a ton out of this video too good luck
in losing weight and getting that metabolism Ramped up thanks for watching everyone take
care and I'll see you in the next video
