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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.