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Today, we're talking knee injuries and how to prevent them. Check out some of our favorite knee-protective exercises below, and use your Outside+ login to get granular with IT-band–specific tips.

We've also got some science-backed tips for changing body composition, which even longtime lifters often find to be a tough task. With endless fat-loss myths floating around, we've got you covered with tried-and-true, proven ways to reach your goals.

No matter how your year started or how it's going, it's also never too late to get moving with our New Year Kick-Start plan! It's got all the ingredients for a stronger, fitter, more mobile you — trust us.

— Rose McNulty, Senior Digital Editor

9 Science-Backed Tips for Changing Your Body Composition

As you probably know, there’s a vast difference between losing weight and losing body fat — aka getting lean. Keeping your body fat in check isn’t just about physical appearances, but the long-term benefits of being lean and mean include a reduced risk of heart disease and diabetes and the prevention of certain types of cancer.

Unfortunately, leaning out takes more than the magic potion of willpower, luck and genetics — it also requires some trial and error and a whole lot of consistency. These science-based tips offer some concrete action items to help point you in the right direction and set you on a course toward accelerated fat loss.

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MOBILITY AND PREHAB

4 Exercises to Strengthen Bad Knees

NUTRITION

How to Relieve Exercise-Related Stomach Issues

FITNESS ADVICE

7 Things to Consider When Choosing a Gym for Group Fitness

INJURY RECOVERY

Got IT Band Pain? Try These 6 Warm-Up Exercises

Outside+

Articles from across the network:

These 12 Exercises Will Feel So Good on Your Feet

Outside+

It takes more than a pedicure to truly care for your feet. Here’s how to find more stability in yoga — and in life — by giving your feet some TLC. — From Yoga Journal

10 Factors That Can Affect Your Body Image

This fourth article in our five-part investigative report examines some of the variables that influence how people feel about their bodies. — From Women's Running

Tame The Flames: 6 Anti-Inflammatory Supplements

Double down on your efforts to lower inflammation in the body with these powerful anti-inflammatory supplements. — From Clean Eating

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