How To Train around a Bad Knee

How to burn fat while hampered by a knee injury.

Disclaimer: This post is about how I trained around a knee injury. What you’re dealing with may be different. Please check with your doctor(s) before doing any activity that may put your knee at risk.

If you’ve ever experienced it, you know that knee pain sucks. It can hold you back from achieving your fitness goals. I remember a time when I was battling knee pain as a result of hyperextending my knee. I think not being able to train the way I wanted hurt more than the knee pain. I had to adjust the way I trained in order to keep making progress while avoiding damage to my knee.

It was a challenge at first but over time, I figured out a way that worked for me. Some of the biggest challenges when dealing with an injury is losing muscle, losing strength, and gaining fat. I had to train in a way that protected my knee but still helped me maintain my physical abilities as much as possible.

Build Your Upper Body

A bad knee shouldn’t stop you from being able to build your upper body. If you want to burn fat then building muscle will be very valuable. Your body has to use a lot of energy in order to maintain muscle. That energy usage leads to calories being burned. Even with a bad knee, you can still do movements like the bench press, bent-over row, and pullup. If you’re worried about looking like Johnny Bravo, there are still ways to train your legs depending on severity of injury.

Train Legs Differently

Depending on the severity of your knee issues, you can still train your legs. You just have to be selective about the exercises you choose. One of the keys to choosing the right exercises is to find movements that don’t cause pain. Choosing the right exercises can also help you recover from your injury since movement is a big part of recovery.

Some examples of doing movements differently are replacing back squats with box squats since the box squat focused more on the posterior chain. Another example is replacing lunges with Bulgarian split squats. These are some of the variations that helped me when I was dealing with my knee injury.

Something else that worked for me was adding rehab and prehab exercises to my leg routines. I did a lot of exercises that targeted the VMO ( vastus medial oblique) and hamstring muscles since these are the main knee stabilizing muscles. I also trained my balance as a form of injury prevention.

Cardio Exercises

If you think you can’t do cardio because you’re dealing with knee issues, think again. There are other forms of cardio besides running and jumping. When I was dealing with knee issues, my go to form of cardio was the swing. This is a hip dominate movement so you shouldn’t feel anything in your knees if you do it correctly. The kettlebell swing is one of the most effective fat burning exercises I know. It also builds muscle, which is beneficial for fat loss. It’s basically sprints minus the joint impact.

Aside from kettlebell swings, I benefited tremendously from walking in a fasted state. I think that’s one of the simplest fat burning exercises. The reason it works is your body typically uses carbs as a fuel source when doing cardio. By walking in a fasted state, your body only has fat as a source of fuel to use up.

If you’ve been battling knee pain, don’t give up .There’s always a solution. I hope these tips have been helpful. Please let me know what other ways to train around a knee injury that have worked for you.


I don’t talk frequently about nutrition but it has to be mentioned since the food you eat is a huge fuel source for your body. When I was dealing with the knee issue, the two main supplements I took were Vitamin D tablets and Glucosamine Chondroitin. Vitamin D supports bone health and Glucosamine Chondroitin supports cartilage health. Aside from tablets, you can get Vitamin D from sunlight exposure, dairy products, and eggs. Over time, I’ve also learned that Vitamin C and ginger are good for joint health since they have anti-inflammatory properties.

Glucosamine Chondroitin and Arthritis:

Vitamin C and D and inflammation:

Ginger and inflammation:

Photo by Anna Shvets from Pexels

How To Build An Impressive Body

I’m sharing my formula for achieving a body that looks good and is functional

What’s an impressive body? It depends on who you ask. Some people would say a hulk like body of an elite bodybuilder while someone else would say the slender body of a yogi. To me an impressive body is one that can display strength and athleticism. An impressive body also makes you want to say ” Damn I look good ” when looking in the mirror. I like looking and feeling like an athlete. Transforming your body to its best version is very simple. It’s simple but not easy. This post is based off of personal experience and years of observation/ research.

Diet: The most important thing you can do to transform your body is having a good diet. The simplest way to describe a good diet is one in which you mostly eat non- processed foods. My diet includes a lot of lean meats, vegetables, fruit, and healthy fats. I also eat most of my carbs for breakfast and post-workout meals. Also , try to add foods that improve your insulin resistance. Diet is the MOST important part of a body transformation.

Lifestyle: Your lifestyle also plays a big part on how successful your body transformation will be. Try to get at least 7 hours of sleep and reduce stress. You need to recover from the stress of training but that’s difficult if you’re dealing with a lot of outside stress. Lack of sleep raises the stress hormone cortisol in your body. One thing that I do to reduce stress is meditate Meditate For Faster Results!! .


Time for the sexy stuff. When it comes to training to build an attractive and strong body, focus on activating as much muscle fibers as possible. The most ripped athletes in the world all do some type of training that involves a lot of muscle fibers.

To activate a lot of muscle fibers in your training, do moves that involve a lot of muscular tension, explosive movements or both. Including both in your training will help you maximize your potential.

If you want to maximize muscle tension, do heavy compound lifts. Compound lifts like squats, deadlifts, and bench press at 85-95% of your max will utilize a lot of muscle tension. In case you don’t know, a compound lift is a lift that involves many muscle groups. You can also create a lot of muscle tension using your bodyweight. Gymnasts utilize a lot of muscle tension through the various movements and poses they go through.

The other part of this equation is explosive movements. The most explosive movement you can do is sprints. No wonder sprints are known for their fat burning benefits. Proof of this is the physique of most sprinters. Plyometric jumps and Olympic lifts are other forms of explosive movement. You can also do traditional lifts in an explosive manner Use CAT For Strength Gainz.

Conditioning:  Adding some type of conditioning to your workout routine will drastically help you with your appearance. I’ve never seen a highly conditioned athlete that’s fat. I’m not calling this cardio because the word cardio is often associated with steady rate movements like jogging or biking.

The type of conditioning I’m looking at is of the high intensity mold. Doing repeated movements that tax your muscles and leave you out of breath is the type of conditioning that will lead to major physical changes. Examples of this are hill repeats and kettlebell swings. These are both great forms of conditioning because you’re repeating the movements and they activate tons of muscle fibers due to the explosive way you’ll be moving while doing them.

I think the best way to utilize conditioning is to do it separately from your main workouts. I’ve had tons of success doing conditioning this way. I’ve talked about the conditioning workouts that have worked for me in previous posts.Explosive Fat Burning Workouts .

Sample Workout

Below is one of the workouts I do that utilize these training principles.


Forward Bounds: 2 sets of 6 with one minute rest in between sets

Deadlifts: 10 sets of 1 using 85% of my max. 1 minute rest in between sets

Weighted Chinups: 4 sets of 3 with 55 pounds. You can adjust the weight based on your strength level. 1 minute rest in between sets.

Jump Rope: I usually finish this workout with jump roping for 5-7 minutes. There’s no rest during

Closing Thoughts: By following the formula in this article , I’m confident that you’ll develop a body you’ll be proud of. One that looks good in the mirror and performs in real life. At some point in my fitness journey I’ve utilized some or all of these principles. Doing this has allowed me to easily transition from one goal to another. I hope this article helps you on your journey!

Photo credit: <a href=””>Floris M. Oosterveld</a> on <a href=””>Best Running</a> / <a href=””&gt; CC BY</a>

Walk This Way To Burn Fat!

This post is about how fasted walking is a good way to lose fat.

Whenever I wanted to focus on fat loss, I’d add fasted walking to my workout arsenal. I enjoy fasted walking for fat loss because it’s not as strenuous as other fat loss exercises like sprinting or high intensity interval training. I originally learned about fasted walking on the YouTube page Strength Camp and have gotten great results from it.

The easiest way to implement fasted walking is by going for a walk first thing in the morning, before eating breakfast. You can still brush your teeth and handle other tasks. The key is walking with an empty stomach. The reason fasted walking is so efficient for fat loss is that your body only has fat to burn. Aerobic exercise like walking and jogging uses the carbs in your system as fuel. Once the carbs have been used up, your fat then gets used as fuel. In a fasted state, your body goes straight to burning fat since there’s no carbs to burn.

I wouldn’t recommend doing more intense forms of cardio on an empty stomach because it can leave you. I’ve even heard that doing more intense forms of cardio like jogging on an empty stomach can cause muscle loss. From my experience, I’ve been able to maintain muscle when adding fasted walking to my workout routine. I’ve also seen the usual benefits associated with regular walking like improved mood, mental clarity, and better blood flow.

All you have to do is go for a walk for 30 minutes to an hour to reap the benefits. If it means waking up earlier than you usually do, the fat loss and improved health are totally worth it.

What are your favorite fat loss methods?

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