WHEN WILL YOU SEE RESULTS? PLUS: YOUR 8-WEEK TRANSITION DIET #519 01/15/13
Tell a friend

Top 10 Fitness Questions Answered

By Steve Edwards

I've been asked a lot of questions over the course of my career, on topics as broad as a "before" picture on The Biggest Loser®. These vary from the most rudimentary, "Why should I work out?" to highly scientific, "What's the best knee angle to activate my gluteus medius during a heel slide?" Without further ado, here are the top 10 fitness questions of all time (cue drum roll):

Couple Weight Lifting, another Couple Showing off  Weight Loss

  1. I've got a slight injury. Should I do my scheduled workout anyway?
    If you can do your workout without stressing the injury (in other words, so that it doesn't hurt), then yes. However, that is very rarely the case. The vast majority of injuries, especially those we don't see a doctor for, are soft tissue, which means you have a problem in a muscle, tendon, or ligament. Since most workouts utilize the body as a single unit, the answer is probably no.

    Training on an injury, at best, does not allow it to heal. More than likely, it makes an injury worse. In both instances, you've got a scenario where your hard work is likely going to all be for nothing. So, why would you roll those dice?

    Pain is your guide for soft tissue injuries. Basically, as long as you can train pain-free you've got a green light. As soon as an injury starts to hurt, even in the slightest, further engagement will likely make the situation worse. If you don't know the difference between good pain (muscle soreness/cardiovascular toil) and bad pain (injury), please consult your doctor. It will make your fitness journey so much easier.
  1. Why should I do yoga?
    Woman Doing a Yoga PoseThis used to be higher on the list but people are starting to get the message: yoga is incredibly good for you. There's a good reason it's been around for thousands of years. Yoga trains all of the muscles in the body to work in harmony. This does not just include voluntary muscles (prime mover and stabilizer) but involuntary muscles (smooth and cardiac) as well, resulting in a workout that's more like a full-body tonic than a sweat or pump fest. A regular yoga practice almost ensures that you'll age gracefully.
  1. Why do I need to stretch?
    This one is a little more controversial than yoga, which is mainly because stretching has a lot of variations and some seem to offer little benefit. In a holistic sense, however, stretching has similar benefits of yoga if you're following some type of exercise program. Most exercise causes the muscles to contract over and over. After exercise, stretching elongates muscle fibers, essentially resetting the muscle so that it's supple and ready for further bouts of contraction. This is not disputed. The only controversy about stretching is how much you need to stay healthy, which becomes a sub-category as diverse as how to best exercise or eat. The bottom line, and all you need to know at this stage, is that some stretching after exercise will help you recover faster and lessen the likelihood of getting injured.
  1. Do I need to warm up and cool down?
    Cooling down is mainly covered in number 8, as stretching out your contracted muscle fibers is a part of it. There are a few more factors, like helping your body slow its heart rate and circulatory processes to thwart blood pooling, but most of this is accomplished without trying, as long as, say, you don't finish repeated 100-meter sprints by sitting at a desk for hours. Luckily your desk and the track aren't next to each other, forcing a cooldown. With that in mind, you might not want to skip to cooldown of P90X2® PAP because your desk might, in fact, be next to your living room.

    As far as warming up, it gets your blood circulating and increases the viscosity of other bodily fluids (known as thixotropy), all of which works as a defense system against injury as your workout hits its intensity stride.

    Warming up and cooling down, while not absolutely essential, are simply smart things to do.
  1. How do I put on mass?
    Man about to work outThis question used to be a blip on our radar. Over the years, Beachbody® has created so many fit bodies that individual sculpting has become a very popular subject. I guess once you're thin and fit the obvious evolution is to look like Hercules. It's harder than it sounds.

    Losing weight seems hard but it's technically quite easy. If you change your habits and become healthy, weight will naturally fall off because living in gravity is easier if you're smaller. Being large is the opposite. Not only do you have to train like an Olympian, but you also need to eat like a lumberjack.

    When you break down muscle tissue—the goal of any bodybuilder—you need to eat to repair it. The catch-22 is that your body, in anticipation, raises its metabolism in order to repair the damage and keep you at an efficient weight for fighting gravity. Being big takes extra effort because you've got to outeat your body's natural response. You need to train hard, eat a ton, and most of all stay consistent when your body start to rebel. For more on this subject, read The Book of Beast .
  1. How often do I need to work out?
    I've gotten a lot of iterations of this question, including this one: "At what point can you stop working out? You can't tell me that Tony Horton and Steve Edwards still need to work out in order to look like that!"

    How often we need to work out depends on how hard and how long we work out, as well as what our goals are. These are huge variables since, obviously, if you want to win the Tour de France® you're going to need more exercise than if you just want to participate in the company softball game without getting injured. The only rule is that, aside from what the questioner above believes, we need to exercise in order to keep our bodies healthy and running well.

    There is no set time. There is no set volume or intensity everyone must follow. Diet matters too. The better you eat, the less you need to exercise in order to stay thin. A person who is not overweight and eats well can probably do as little as 30 minutes of exercise a day, including just being mobile, to stay healthy. However, more and more scientific evidence shows that some amount of high-intensity exercise keeps us healthy and offsets aging. I would say, for optimal health, people should get at least 15 minutes of intense daily exercise in addition to plenty of easy day-to-day tasks like walking, chores, etc.
  1. How do I know how much weight to lift?
    Failure is your friend. If you go through an entire workout and never fail on a set, then you're not using enough weight. Conversely you also don't want to fail on every set. This requires some explanation.

    Man spotting for weight-lifting womanWe use repetitions as an easy way to execute what's called "time under tension." Monitoring time under tension is how we gauge how a workout trains your body. The number of repetitions you do should be gauged by the point at which you fail. Few repetitions (using heavier weights) train strength. Many repetitions train endurance. In between lies the sweet spot for what most of us are targeting, muscle growth (known as hypertrophy). Muscle growth, as you'll see later, is the key for both getting smaller and bigger because it increases your metabolism and burns calories.

    There are many reasons to target different repetitions but most of Beachbody's programs target hypertrophy or endurance, which is why the people in the cast are usually doing between 8 and 20 repetitions of an exercise. Here's how to lift the "right" amount of weight.

    Once you can do, say, 20 repetitions of an exercise (or whatever is the peak of your target range) with a given weight, add more weight so that you can only do 8 to 10 (or the bottom of your target range) before you fail. Once you reach the top of your target range again, it's time to add more. This is called progressive overload and it is the key to getting great results out of your exercise program.
  1. How often do I need to train my abs to get a six-pack?
    This is a two-part answer. The first is that your six-pack has very little to do with how much you train your abs. A visual six pack come from having a low body fat percentage and the best way to do that is to train your entire body, not just your abs—in fact, it's nearly impossible to get a six-pack only training your abs. This is why we create full body exercise programs, even if "abs" is a part of the title.

    The second is that you don't need to, nor should you, train your ab muscles every day. The muscles in your core have a higher percentage of red or slow twitch muscle fibers, meaning you can train them more often than many areas of your body, but they still respond best by having high-intensity training days followed by rest days. There is no good reason to do ab work more than 3 or 4 times per week.
  1. Is weight training or cardio better for weight loss?
    Both are great. If I could only choose one it would be circuit weight training (which also trains your cardiovascular system), but thankfully we don't have to choose one. The best training programs address every system of your body. Not just by lifting weights and doing "cardio," but by systematically using resistance and cardio workouts to train the various sub areas under those two modalities (power, endurance, hypertrophy, aerobic efficiency, anaerobic threshold, and so forth). The more systems of the body you train simultaneously, the easier it is to force adaptations and, thus, body composition changes.
  1. When will I begin to see results?
    Person Icing up the footWhile there is no accurate timetable to seeing results you can generally feel results happening on day one. Are you sore? Results are coming. Are you hungry? Ditto. As your body adapts to exercise, you are making internal changes, meaning results are on the way. Your body will resist the change. That's because its natural defense (law of homeostasis) is to protect the state it's in, even if that state is unhealthy. Its response to this is to fight it with hormonal releases. How well it adapts varies with every single individual, which is why we are constantly advising people not to look at their scale all the time and, instead, trust measurements and pictures. Some people start seeing results in a few days. Others may take many weeks. And none of that matters because the healthy lifestyle will always win in the end. If you keep at it, train hard, and eat well, your body will—absolutely, as it has no choice—change over time. Stay consistent for long enough and you'll look like a Greek statue. It's a physiological law.

Related Articles
"Phys Ed Follies: 9 Fitness Activities That Feel More Like Play"
"How ASYLUM Can Spike Your Fitness"
"Mr. Big Stuff: A Q&A with Body Beast's Sagi Kalev"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

Back to top.


Accomplish your New Year's resolution in just 2 minutes a day! How? Reduce cravings, gain more energy for workouts, and accelerate weight loss by feeding your body over 70 healthy ingredients and superfoods from around the world—all in one delicious shake.* Just takes 2 minutes to make.

Shakeology®—THE HEALTHIEST MEAL OF THE DAY®

Shakeology® Drinks

ORDER NOW
Results and Recovery Formula®

RESULTS AND RECOVERY FORMULA®
Reduce postworkout soreness with Results and Recovery Formula. This delicious after-workout shake will help you refuel, reenergize, and reduce muscle soreness.*
Plus, get FREE SHIPPING!†

ORDER NOW
BEACHBODY ULTIMATE RESET®
BEACHBODY ULTIMATE RESET®
BEACHBODY ULTIMATE RESET®
BEACHBODY ULTIMATE RESET®

Join over 25,000 people that have Reset their health in only 21 days. Safely and naturally increase energy, lower cholesterol, lose weight, and more.*

ORDER NOW
SHOP ALL BEST SELLERS

Back to top.


The 8-Week Transition Diet

By Steve Edwards

Transition diets are one of the easiest ways to become a healthier eater.

I've been doing them since the '80s and, in fact, one of the first articles I ever wrote for Beachbody, in January 2001, was a 6-week transition plan. They're not only great for first-time dieters but are also great for any time you feel like cleaning out your system after a period of slacking off. That's why I do a variation of this plan almost every year. Here's my latest creation.

Woman Eating a Carrot

It's often said that no one diet works for every individual. While this is true, you may have noticed that all Beachbody eating plans target a similar goal: Eat more natural, whole foods and less junk. That's because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99% of the goal of eating healthy is to minimize junk and get your diet to consist of real food (you know, the stuff nature makes). With this in mind, our Beachbody nutrition guides use various strategies, all designed to lead you to the same place.

While those nutrition guides tend to be detailed, the 8-Week Transition Diet is for those of you who want simple. Outside of a small list of what you can't eat, you're free to chow down on anything. How hard can that be? You should also find that by making your transition gradually, the road to healthy eating is pretty easy.

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits.

Cheat Days: 2. Since no one's perfect, you get two days to cheat. That's right, two days where you can eat anything you want! A trick on cheat days is to listen to your body. At first, it'll probably tell you it wants whatever you've been denying it. However, over time, it'll start to crave nutrients you're deficient in. Learn to read your body's subtle signs. If you're craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. By listening to your body and learning what it really needs in this way, you can make better food substitutions. It's a way of getting in tune with yourself that will benefit you for your entire lifetime.

Man HydratingWeekly focus: Water. Not swimming in it, though that's good, too, but staying hydrated with it. "They" say you should drink at least 6 to 8 glasses of water per day, but I say you should drink more. Shoot for a gallon (though don't worry if you fall short). Yeah, that probably seems crazy but almost all of us walk around dehydrated for most of our lives, which not only hurts the way we function but also makes us hungry when we're actually thirsty. A glass of water when you feel hunger pangs both staves them off and helps you fill up faster when you do eat. As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but these sugary calories influence the way alcohol reacts with your body. When you do drink, try and follow these guidelines.

Week 2

Each week's rules are cumulative, so the "no junk" rule from Week 1 will apply until the end, as will each subsequent week's rule. Remember that this is a process. Treat it as though you're in school and the subject is your own body.

Eat small, eat often. Eat every couple of hours while you're awake and try not to eat anything for about three hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced. Something like a 30% protein, 40% carbohydrate, and 30% fat ratio, though you don't need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you'll be doing for the next few hours (if you're working out, eat a little more; sitting at a desk, eat a little less). The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Cheat Days: 2

Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don't want a diet based on nothing but carbs, making the right carb choices will maximize your body's potential. Try to avoid white rice and flours. Read labels, and try to avoid ones that use the word "enriched," because this means these products have been stripped of their natural nutrients, overprocessed, and then fortified with a few random nutrients.

Week 3

Fruit JuicesEat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple-yet-random-feeling act will help ensure that you're covering all your nutrient bases.

Cheat Days: 1

Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy, legumes, nuts, or seeds each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme?) Reading labels is a simple way to learn how to estimate your protein intake. You'll notice natural foods don't have labels but once your diet is comprised mostly of these you'll no longer need them. More on this later.

Week 4

Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which hopefully happened in Week 1) and most other restaurant food. You may still eat food from certain restaurants where you can be sure of the ingredients (most will be savvy enough to make a point of how healthy their food is). As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things. This single step will often bring your body closer to homeostasis (its desired state of balance). This can be hard for many of us because we now have to plan our meals and prepare ahead of time, but try to treat it like vocational school—you don't learn a new "job" without a little retraining.

Cheat Days: 1

NutsWeekly focus: Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat. What is not vital is junk fat in processed foods. Healthy fats come from fish, nuts, seeds, avocados, olives, etc.—natural sources. You need to be careful about that amount of fat you eat because it's very dense. At 9 calories per gram, it contains more than double the calories of carbs and protein.

Week 5

Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes. While many of these are in no way bad foods, most of us eat too much of them. The goal here is to cut way down on them, if not totally out, and then add them back in when your body feels like it needs energy. This will teach you the relationship you have with carbs. They are vital for energy but eating too many of them leaves us lethargic (and eventually fat). Once you figure this out, your entire relationship with food will change.

Cheat Days: 1

Weekly focus: Sugar is only beneficial after a hard workout or during a long one. Your body doesn't need processed sugar. But if you really enjoy it and can't avoid letting some sneak into your daily diet, the one-hour period after you exercise is the best time to indulge. During this window, your blood sugar is low, because you've used it up to finish your workout (assuming you pushed yourself), and eating sugar during this time will help you recover faster because it speeds into your system and initiates the recovery process. Adding a little protein, but not too much, will enhance your recovery even further.

Week 6

Mixed Fruits and NutsIf man makes it, don't eat it. This is likely to be the hardest week of your diet. You want to eat only whole foods and eliminate all processed foods, even good ones, for the week. This includes breads, most salad dressings, all cereal, luncheon meats, cheese, dried fruits, anything with preservatives, and alcoholic beverages. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural whole-grain rice, poached eggs, etc. Since your eating habits have been slowly changing, this shouldn't be that big a shock to your system, but it will still likely be hard. Try and get creative. There are now many raw and whole food "cook" books that can help keep you entertained.

Cheat Days: 1

The "cheat day" mentality is a good one. Decadent desserts, a night at the buffet, drinking with friends, etc., can be good for you as long as they are rewards and not habits. Studies proving this have been steadily appearing for about as long as we've been studying things. All work and no play does, indeed, make Jack a dull boy.

Weekly focus: Nuts and seeds make great snacks. A handful of raw almonds or cashews is a quick and easy snack that goes a long way. Don't be put off by the high fat count of nuts, because this means it takes fewer of them to satiate you. Nuts and seeds are loaded with important phytonutrients, as well as good fats, proteins, and fiber.

Week 7

Be yourself. No rules—just try and eat as healthily as you can and do it by feel. Trusting yourself might seem like a lot of responsibility, but by now you'll be up to it. Learning to eat by feeling what your body needs is an important step in your transformation. Consider the way you've been eating over the last six weeks, but don't worry about what you should and shouldn't do. Just fuel yourself. The point is to take a mental break. Relax and allow yourself to eat in a way that feels normal. You may be surprised to find yourself craving something healthy instead of a candy bar or soda. You'll be better at listening to your body because it'll tell you what it needs to eat, as opposed to what you're used to eating. Your body should feel somewhat transformed.

"Reward for a Life Well Lived" Days: 1

Weekly focus: If you're so hungry at night that you can't sleep, try a protein shake. A recent study confirmed what's been a focus of this diet for two decades; that protein before bed can raise amino acid activity for a full night of rest.

Week 8

FruitsEat a perfect diet. Let's get after it. No one is better able to tell you what you should eat than you. Our bodies are all different, and the key to your own perfect diet is learning about how your body reacts to different foods under different circumstances. Your journey over the last seven weeks should have brought you to a new understanding of how food affects your body, both for good and for bad. The time has come to test it. See how well you can eat for a week. In fact, see how well you can eat for the rest of your life. Live and enjoy.

Reward Days: 1, of course!

Weekly Focus: Don't bonk. Bonking is a state when your body runs out of blood sugar and glycogen for energy. If you feel like your workouts are going backward instead of forward, this is a likely culprit. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long. When you feel energized during your workouts and the rest of the day, you'll know you've found the right balance between carbs and other nutrients. Also, remember that as your body puts on more muscle, you will need to eat more. Muscle weighs much more than fat, so as you gain muscle and lose fat, your body shrinks without losing weight. You will also require more calories in order to maintain your muscle. So, when you're working out hard, don't be afraid to eat more carbs than you do otherwise.

How is your diet going so far this year? Tell us at mailbag@beachbody.com.

Related Articles
"10 Popular Diet Tips to Ignore"
"8 Tips on How to Fit a Balanced Diet into Your Busy Schedule"
"7 Substitutes for Diet-Killing Picnic Foods"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

Back to top.


How to Improve Your Knee Pain – Part III

By Dr. Mark Cheng, L.Ac., Ph.D., Sr RKC, FMS faculty

In the past two installments of this series, we've taken a look at how the knee ideally works and touched on possible contributing factors to knee pain. So, now, let's take a quick look at a couple of exercises in progression that might buy you some serious relief for your aching knees. Everything that I'm covering in this article is integrated into my Tai Cheng® program, so if you want to see these exercises demonstrated in more depth, please take the time to do Tai Cheng. If your doctor can't figure out what's wrong with you and your movement patterns are what's contributing to your pain, it might be the simplest, most useful fix you've ever come across!

Person Grabbing Knee

Start with mobility. Mobility can be defined as the ability to freely move through a range of motion actively (you moving yourself) or passively (someone else moving you while you're completely relaxed). Often, if the point where you make contact with a surface is rigid, then the rest of the kinetic chain above that point gets shut down.

For example, take a look at your feet. When the small bones of the feet are "stuck" together as they are for most hours of the day in a semi-rigid shoe, the soft tissue connecting the small bones of the feet becomes tight, making the foot rigid as well. When the foot becomes rigid, the connective tissue that runs from the toes up through the ankles and into the lower leg becomes trapped. And when those lines of connective tissue have undue tension on them, the knee is a prime location for that strain to manifest.

The solution? The foot and ankle rolls from the very first Neural Reboot in Tai Cheng. These simple and easy-to-do exercises can help you retrain—and ultimately regain—the kind of range of motion that you need in the bones of your feet and ankles. They're so low-profile that you can do quite a lot of them randomly throughout the day without requiring lots of space of having to get sweaty. The only tough part might be taking your shoes off to get the most out of the exercise.

Knee BoneOnce you've reestablished your ranges of motion within your feet and ankles, you need to look at the knee's northern neighbor: the quads. The quadriceps muscles are named for the four bands on the front of the thigh that straighten the leg. Its relation to the knee is that the kneecap (also known as the patella) is held in the tendinous tissue that connects the lower leg to the quads. Yup, that's right. I said LOWER leg to the quads. So when any of the four quadriceps muscles become too tight from disuse, misuse, or overuse, they can pull the kneecap out of an ideal position and seriously affect how the knee joint bends. This, in turn, places stress on all the other structures in the knee, from the menisci to the ligaments. Those structures lack direct blood flow, which is why they take so long to heal after being damaged, and often require surgical intervention if the damage is serious enough.

If you've been to your doctor and there are no meniscal or serious ligamentous injuries, the next major mobility-based culprit in knee pain is the quadriceps. This is a perfect time to look at Tai Cheng's Neural Reboot #2, where we introduce rolling the quads. If those muscles are tight, the thigh usually won't feel pain. What you'll feel is most likely lower back stiffness or knee pain. Once you take the time to work on the foam-rolling progressions and massaged out the painful "trigger points" from those massive muscles, the difference in your ease of movement should be noticeable.

People Doing SquatsWhile it's probably not going to be easy to lie down on the floor and spend a few minutes with your foam roller while you're in the office, sneaking off somewhere that you can do so uninterrupted might make the difference in how your knees perform for you during the day. If you're using a workout program other than Tai Cheng, take the time to learn the quad-rolling progressions. Do them before your workout to allow your quads to get stronger and to allow the knee joint to more easily achieve safer movement patterns. Better form lowers your injury risk and increases the benefits you get from your workout!

Remember, no workout or exercise video is a substitute for a qualified medical professional's care. If your knee pain is serious enough to inhibit how you move, get it checked out by a licensed medical professional in your area. Once you've been cleared of any structural problems, give these exercises a try! We're looking forward to hearing from you on our Facebook® page.

Related Articles
"30 Ways to Relieve Your Stress"
"Flexy Plexy: 10 Crazy Yoga Poses That Will Tone Your Body"
"Recovery Done Right: 8 Ways to Prevent Muscle Soreness"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

Back to top.



Recipe: Detox Salad

(Makes 1 serving)


Detox Salad
Having a great start to 2013? No? What's that you say? You overdid it in December? You have such a food hangover that you're actually sweating HFCS? Hey, that's no problem. You just need to detox a little. A program like Beachbody Ultimate Reset® might be just the ticket, but in the meantime, here's a great, cleansing salad that'll get you on the road to feeling tip top.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: 0 min.
Preparation Difficulty: Easy

Ingredients:

  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. unfiltered raw cider vinegar
  • 4 tsp. extra-virgin olive oil
  • 1 tsp. pure maple syrup
  • 2 tsp. grated fresh ginger root
  • 1 pinch Himalayan salt
  • 2 cups chopped kale
  • 1/2 cup chopped cauliflower
  • 1/2 cup chopped broccoli
  • 1/2 cup chopped cabbage
  • 1/4 cup chopped fresh cilantro

Preparation:

  1. Combine lemon juice, vinegar, olive oil, maple syrup, ginger, and salt in large glass bowl; whisk well.
  2. Add kale, cauliflower, broccoli, cabbage, and cilantro to dressing; toss to coat well. Enjoy!

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
296 19 g 3 g 0 mg 384 mg 29 g 6 g 9 g 7 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information:

Fats Carb Liquid Veggies
2 1 6



P90X/P90X2 Nutritional Information:

Fats Condiment Veggies
1 1 3





If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Back to top.

Print this page
Reviews
Total number of Reviews: 2
Submit a review  

"I have had chronic knee pain since I was 17 (I am almost 24 now). I have been through 3 knee surgeries, and the doc's say there is nothing wrong with my knee. Can you please go more in depth with these exercises or post a link for them or email them to me? On some day's its really hard just to get out of bed, let alone walk around. Thanks!"

– Samantha, Raleigh, NC

"Awesome Article! It's so practicle and doable. I personally use the p90X program and try to apply the eating principles. It's always good to go back to the basics and this will motivate me to get back on track with my diet. I have already shared this article on my facebook page. My church and at my job are both kicking off a weigh loss competition and this article will be soooo helpful."

– Janie Shirley, bunker Hill, WV

Click here to compare Beachbody fitness programs
eGift Cards are here!—Beachbody®—Order Now
P90X2™
ChaLEAN Extreme®
Kathy Smith's Project:YOU! Type 2™
Debbie Siebers' Slim in 6®
INSANITY®
Brazil Butt Lift®—AVAILABLE NOW!
Now Available—TurboFire®—Intense Cardio Conditioning—Learn More

Follow Beachbody Online

Connect with Beachbody, fans, coaches, and your favorite trainers!

Social Media
Beachbody
Beachbody
Blogs
Carl Daikeler
Beauty By Beachbody
Steve Edwards
Tony Horton
Chalene Johnson
Message Boards
Beachbody Message Boards
RSS Feeds (What is RSS?)
Beachbody Newsletter
P90X Extreme Newsletter

Share This Page

Bookmark or share this page by emailing it to your friends, or adding it to your favorite networking sites! Simply mouse over the Share icon below for options.

Bookmark and Share