Listen tomorrow (11/24/09) to Outcast’s segment from 6p-7p on KOOP (Austin 91.7 fm) where Work It trainers Kyle and Eric will be interviewed by host Heath Riddles about staying fit over the holidays. Work It will be a regular feature on the Outcast program and we are excited about it! Stay tuned and tell us what you think!

1. Maybe you are not getting enough exercise.

For weight loss it is recommended that you get around 5 days of cardio exercise for at least 30 minutes. The exercise options are endless, find something you enjoy.

2. Are you getting enough sleep?

Yes, sleep and weight loss go together. Read my past post about this topic.

3. Have a lot of stress?

If you are stressed out your body could be producing higher amounts of cortisol, preventing you from losing those pounds. Try to slow down and relax. Exercise could even been a stress reducer!

4. Stop eating so much.

You could be eating too many calories. Make sure that your net calorie intake (calories in minus calories burned) is negative for weight loss. Don’t eat too little either; you shouldn’t starve your body either.

5. Keep your routine consistent.

Are you a yo-yo dieter? Do you start a fitness routine and stop in a few weeks or are sparatic about it? Stick to a healthy routine, your body wants the consistency.

6. Don’t blow it on the weekends!

You did great through the week, but for the most part are you keeping up Friday through Sunday? It’s ok to have an “off” day but don’t blow it all out. You could easily undo all your week’s work with consistently bad weekends.

7. Give it time.

You must be patient with yourself. Quick weight loss rarely stays. The time it takes to retrain the body is different for everyone. Don’t be too hard on yourself if you are doing everything right. Your time will come!

8. Have you been to the doctor?

It is possible that if you have been doing all the right things that you have a medical condition. Go to your doctor and talk with him or her about your weight struggles.

9. Your body has reached a plateau.

If you have hit a wall change it up. It is important to change up your workout routine every 4 to 6 weeks. Your body likes a certain level of consistency but keep it fresh, your body gets bored too.

10. Maybe you don’t need to lose weight!

Look at your weight compared to your height; you could have a very healthy weight but might be looking to “reposition” that weight. You may not need to lose weight but add a little more muscle to your body to get your physique where you want it.

In addition to the physical benefits, could exercise also make you think better? A recent study out of the University of Illinois seems to indicate so. Dr. Charles Hillman released the results from his study titled “Cognition Following Acute Aerobic Exercise” and found that participants who exercised showed 5-10% improvement in cognitive ability after exercise. Monitoring equipment also indicated faster brain processing speed. While the study results do not imply that exercise can increase a person’s IQ, they do indicate that long-term, regular exercise can have a positive, permanent effect on a person’s ability to reason and possibly prevent the onset of Alzheimer’s disease. Only more reason to get out and get active!