Ask the RD In The Event You Cut Calories Whenever You re Hurt

 

Water Exercise, Standing (Aquatic Therapy) Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

How To Decrease Calories | Simple Plan

Video taken from the channel: Paul Revelia


 

How many calories should you eat when injured?

Video taken from the channel: Durianrider Cycling Tips


 

How to Lose Fat While Recovering from an Injury

Video taken from the channel: Precision Movement by Eric Wong


 

Recovery Nutrition How To Eat When You’re Injured (Backed by Science)

Video taken from the channel: Mario Tomic


 

Cutting calories and weight loss

Video taken from the channel: CBS


 

When To Cut Calories

Video taken from the channel: Paul Revelia


 

Water Exercise, Standing (Aquatic Therapy) Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

How To Decrease Calories | Simple Plan

Video taken from the channel: Paul Revelia


 

When To Cut Calories

Video taken from the channel: Paul Revelia


 

How many calories should you eat when injured?

Video taken from the channel: Durianrider Cycling Tips


 

How to Lose Fat While Recovering from an Injury

Video taken from the channel: Precision Movement by Eric Wong


 

Recovery Nutrition How To Eat When You’re Injured (Backed by Science)

Video taken from the channel: Mario Tomic


 

Cutting calories and weight loss

Video taken from the channel: CBS


When an injury occurs, it takes time for your appetite to adjust to reduced activity.This is when people make the common mistake of second-guessing how many calories to consume.Rather than focusing on restricting calories, you want to ensure you’re listening to your hunger cues and getting plenty of nutrient-dense calories so you can speed up the healing and recovery process. Read it—and act upon it—the next time you try to drown your sorrows or distract yourself by indulging in empty calories. 3. Get moving! Yes, you’re sidelined by an injury or too busy to go. Your instinct is probably to cut back on calories since you’re no longer working up a sweat every day.

Unless you’re coming off two-a-days, resist that temptation and keep eating at the rate you have been. Your body heals from macro and micronutrients, so you need to keep calories up to keep supplies of nutrients up, Turner explains. Ask 20 people about the best diet and you’ll get 25 different opinions. plan that includes exercise but doesn’t rely on it to cut calories.” harder for you to recognize when you’re. However, you should NOT decrease your calorie intake because you will be inactive. In fact, your calorie needs are now greater than usual because your body requires energy from nutritious foods to fuel the healing process.

You will need to consume about 15-20 calories per pound (using your current body weight). According to the Dietary Guidelines for Americans, carbs should make up 45-65 percent of your daily calorie intake, which is why the journal Nutrition, Metabolism, and Cardiovascular Diseases has identified a low-carb diet as one where less than 45 percent of your calories are carbs. If you’re consuming 2,000 calories a day and looking to try.

Therefore, although the injured athlete might have to cut back a little on caloric intake, there is really little risk of weight gain during this time.” You get the idea. In terms of exact scientific figures for curiosity sake or another purpose, I’m afraid I can’t help much. Ask the RD: Should You Always Eat Before a Workout?

Victory Stories; Share Your Victory. but in quantities too large for my optimal daily intake of 1,200 calories.” You’re taking control of your fitness and wellness journey, so take control of your data, too. To lose weight, you need to eat fewer calories than you burn. However, reducing the amount of food you eat can be difficult in the long run. Here are 35 simple but highly effective ways to cut. To lose weight, you need to figure out how to cut calories.

Sounds easy, but there’s more to this age-old weight-loss wisdom than meets the eye. After all, if you’re not smart about your methods for cutting calories, you’ll wind up starving (read: hangry) and unable to sustain your diet long enough to budge the scale. And if you’ve added.

List of related literature:

To start, I offer this motherly reminder: Rather than shaping up your diet when you get injured, you should maintain a high-quality food intake every day.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

An athlete who has been injured may require additional calories early in the recovery process to aid tissue repair, but fewer calories are often required as the frequency and intensity of activity decline.

“DeLee and Drez's Orthopaedic Sports Medicine E-Book: 2-Volume Set” by Mark D. Miller, Stephen R. Thompson
from DeLee and Drez’s Orthopaedic Sports Medicine E-Book: 2-Volume Set
by Mark D. Miller, Stephen R. Thompson
Elsevier Health Sciences, 2009

Depending on the type and extent of the injury, an athlete’s caloric expenditure may decrease by several thousand calories per week.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Equally, the exercise recommendations presented in this section are not necessarily appropriate if you are rehabilitating from an injury.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

You should also inform your instructor if you have any existing medical conditions or injuries that may limit your ability to exercise safely.

“ESSA’s Student Manual for Health, Exercise and Sport Assessment eBook” by Jeff Coombes, Tina Skinner
from ESSA’s Student Manual for Health, Exercise and Sport Assessment eBook
by Jeff Coombes, Tina Skinner
Elsevier Health Sciences APAC, 2014

When clients tell me they need to lose weight to walk comfortably, reduce pain or manage injuries, I send them to a weight-neutral physio.

“Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever” by Glenn Mackintosh
from Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever
by Glenn Mackintosh
Hachette Australia, 2019

However, if the practitioner is in doubt and suspects the athlete’s diet is contributing to the injury then referral to a dietitian or sports nutritionist is warranted.

“Merriman's Assessment of the Lower Limb E-Book” by Ben Yates
from Merriman’s Assessment of the Lower Limb E-Book
by Ben Yates
Elsevier Health Sciences, 2012

As patients move into the rehabilitation phase, current guidelines suggest 22.7 kcal/kg for quadriplegic patients and 27.9 kcal/kg for those with paraplegia.

“Nutrition Therapy and Pathophysiology” by Marcia Nelms, Kathryn P. Sucher
from Nutrition Therapy and Pathophysiology
by Marcia Nelms, Kathryn P. Sucher
Cengage Learning, 2015

Braunschweig C, Gomez S, Sheean PM, et al: Impact of declines in nutritional status on outcomes in adult patients hospitalized for more than seven days, JAm Diet Assoc 100:1316, 2000.

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

If the person continues to exercise against medical advice then the risk of chronic injury is clear.

“Psychology of Physical Activity: Determinants, Well-Being and Interventions” by Stuart J. H. Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-Being and Interventions
by Stuart J. H. Biddle, Nanette Mutrie
Taylor & Francis, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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174 comments

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  • Hi
    I dislocated my right knee two years ago wwhere the lower part pulled out to the right as I turned to the left. I did less badly 6 months later. I put on 35 pounds which I am trying to lose. This was in Greece and I was told to not move at all for 40 days. I now cannot bend my knee further than when I am sitting in a chair. They said an operation would not help and that I have loose joints. I was told I need to do patella tracking exercises. I want to ride my bike and bend easier. Thanks

  • Hi Dr Jo,
    I had a PCL reconstruction surgery done 20 weeks ago. I seem to have hit a plateau in my rehab. The swelling would not go down and it would get painful and really stiff by afternoon. I’m thinking of trying hydrotherapy. Do you have something for PCL reconstruction patients? Thank you in advance!

  • Thanks for the great video Dr. Jo. I’m a PT student on rotation and a few of my patients would really benefit from aquatic therapy but sadly there’s no pool to show them exercises (and you captured all of the exercises I wanted to show plus more!). I’ll be recommending your video to them so that they can actually see of these exercises are performed with the buoyancy and resistance only water creates. Thanks so much for all of the great videos!

  • I suffered a Trimalleloar fracture to my left ankle five months ago, resulting in two surgeries, 11 screws and 2 plates. My doctor is a strong supporter of water therapy so for the last two months I was in Aquatic Therapy, which I have now completed. My doctor strongly recommends that I continue walking in water as much as possible on my own. Do you have any special exercises that will aid in my progress of healing? I feel that I need all over core and upper body, plus hip. Any suggestions will be appreciated. Thank you.

  • I am having TKR in a month. I want to strengthen my knees (and everything else) before and after the surgery. I am using your core and upper body exercises too. How often should I do each area of the body? Everything every day, or alternate days and should I have a rest day?

  • Thanks Mario! Would like to hear your thoughts on how to optimise micronutrients (in general for building muscle and getting lean). What to focus on in terms of types and amounts of micronutrients and also tips on how to fill those quotas with certain foods etc. Thanks and keep up the great work!

  • hi doctor jo. thanks for the videos.  id just like to ask if this is also applicable for senior aged people like around 70yrs old?

  • Do you have these Exercise tips on a PDF so I can laminate and use in the pool.
    Reason is I have a very bad memory with my condition. If you don’t that’s fine I will have to make my own.
    BTW you are awesome.:-)

  • The problem is everything was based on animal studies. No human studies. It may look promising but it is considered preliminary evidence. Then they go on to say to much Luicine or omega 3 fatty acids higher intakes of these nutrients may do harm. Moreover, even if they are efficacious for injured humans, there is no information regarding the optimal dose of these nutrients.
    If your immobilized or injured watch your calories and higher protein.

  • Hi Paul! I am on keto and IF with two meals a day (18/6). I do higher caloric intake on the days I workout and lower on my days off. I am at 3200-2700 and it seems to be maintenance for my at this point. What would be better, lowering both of them or just in the days off? Thanks for your time!

  • I have a neck stretching video that might help if you want to check that out. I would stop the weights if you feel like it is irritating your pain. Good luck!

  • If you’re a woman with 19% body fat, should you limit your calorie deficit to -250kcal/day to minimize muscle loss or is -500kcal/day okay? Also, as a 5’7″ woman, should I still use 1200kcal/day as my minimum target or should I aim more for 1350kcal/day (since I’m halfway between the height of the average American man and the average American woman)?

  • I had a leg surgery last week, and I lost a lot of weight. My apetite decreased post surgery, and I couldn’t eat that much. I wish I knew all of this before my surgery…
    Anyways, keep up the great work!

  • Thanks Mario needed just this. I have been recently diagnosed with Tennis elbow and was asked to take 2-3 weeks off and it’s pissing me off. This Video helped a lot.

  • How to eat when while you’re injured? What are some general nutrition guidelines for faster recovery? Recovery nutrition isn’t a common topic and the truth is, we often don’t care about this until we need it. And realistically, throughout this journey we all have to deal with some injury, so it’s important to know the basics and the science behind it. Enjoy the video! As usual, post your questions in the comments below. Talk soon! -Mario

  • Usually with a chronic pain like that the aquatics really do help. You just have to make it a maintenance program and stick with it!! Good luck!!

  • I have binged watched (for the second time) like every one of your videos recently. So much amazing info! I am wanting to do my first contest prep this year and this is always so helpful and motivating. Thanks for these videos!!

  • I thought you would be speaking nonsense or broscience things, but honestly this is good information that people should listen to. You started off mentioning the calories and then macros where others would say cut the carbs or increase fat consumption without really understanding why to start off with. Very simple information that people keep ignoring for some reason. Keep it up man:)

  • Hi! Would these exercises be good for my Mom (65) who has most of her spine fused with the exception of a small portion on top and bottom. She experiences a lot of pain during the winter due to inactivity and weather and I’m thinking the pool may be a good place to try to get her some exercise. Any other recommendations? Thank you!

  • Hello Dr. Jo, I suffered a stroke in 2012 which left me with left side weakness. Then in 2014 I was involved in a car accident, I was struck head on which shattered my tib/fib into 25 pieces just at my right knee. After 3 surgeries I have half of “Home Depot” in my right knee. I suffer from weakness in both legs but primarily pain and stiffness in my rt knee. Can the pool exercises help me at all with range of motion and pain relief? Thanks!

  • hi doctor jo i am an athelet from utah i am a football player. just a question i just recently tore my acl and mcl do to sports, would pool exercises be a good or bad thing for me to do to strengthen my knee? please let me kno thanks:)

  • Hi Mario! Great video again..any recommendations for a joint/ligament injury? Does that require slightly different nutrients as compared to a muscular injury?

  • Loved this video topic more so because I’m finally starting to do things geared toward my first prep next year. I hope to learn more about my body this year for sure! As always, thank you for the advice you put out

  • thank u for help,,,i made an ACL and meniscus surgery,,about a month ago,,,,is there is any exercise of these should i avoid?:),,,,thank u:) 

  • Hi Dr. Jo I just had laprascopoc shoulder surgery 3 weeks ago, I have been doing pendulums and lots of walking, just up to the biceps, so you think this is okay? It certainly hurts less, than without gravity, thanks.

  • I am having TKR in a month. I want to strengthen my knees (and everything else) before and after the surgery. I am using your core and upper body exercises too. How often should I do each area of the body? Everything every day, or alternate days and should I have a rest day?

  • Great video!! I’m very interested in protein sparing modified fasts, specifically on if/how they can be implemented on a bulk. Would make for a great video topic in my opinion!

  • Such a good video and appropriate topic especially as people are getting deep in to prep’s now! I learned something’s, thanks Paul ��

  • Hello Doctor Jo. I was injured in accident 3 months ago resulting in a small acetabular fracture on the front part and spread acetabular marrow oedema. I started doing some aquatic therapy nearly 2 weeks ago, while still on weight bearing precautions (one crutch only), now I am about to end the therapy with the therapist and continue doing it on my own. Do you think these exercises are good for me or is it much? The oedema is partially still there even if it’s improving. Thank you very much and keep up with your great work:-)

  • Thank you for another great video!! Could you do a video about what someones diet generally looks like between shows?? I know this will differ person to person but as a competitor who is currently between shows I would love to hear your knowledge on the topic!:) For instance I competed at the Arnold and my next show is 4 weeks after (March 31) then 7 weeks after that I’ll do my last show (National show). Thanks!!

  • Excellent video! It really helps working with a coach in your off season. You can learn a lot from each other and makes prep a little better.

  • Excellent video! It really helps working with a coach in your off season. You can learn a lot from each other and makes prep a little better.

  • Buy a printable worksheet with the Water Exercises in this video here: https://www.askdoctorjo.com/buy-standing-water-exercises-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Great jump into the pool at the beginning Doctor Jo:). You must burn easily, Never seen someone wear so much in the pool. Don’t those sneakers get ruined (or stinky)..lol? But great advice. Will try this out this summer:)

  • If you have access to a pool, these are probably the best for you right now. You will be able to push yourself a little harder without worrying about the impact that might irritate your knee. Did you tear any ligaments when you dislocated your knee?

  • Dr Jo i have patellar tendinitis for one snd half year and by the time it get worse does these exercises help in my case am 33 years old

  • Hi, I’ve recently discovered your channel and subscribed. I had never heard the term reverse diet before even though I Am a nearly life long chronic dieter. Except for a brief period of “giving up” from the exhaustion of dieting…….I’ve lost the same 20 or more lbs, struggled to keep it off and eventually had it creep back. I have been into weight training when younger but suffered nagging chronic injury so…..have stuck to light weights…..I feel great with weight training….its empowering. In retrospect giving up….allowed me to be more flexible but I was in fact still restricting kcal… lost weight, kept if off for 5 years was quite lean and comfortable. Long story short, suffered a few years of extreme stress, didn’t handle it well physically…..gained nearly 30 lbs and after 5 years of dedication…..have managed to lose 10 lbs and I find this quite demoralizing. I have added some muscle in my efforts but I’m still 26% body fat per my admittedly not so accurate electrical impedance scale.
    Tracking macros and avg kcal past 3 weeks is 1279……I’m active. Do stairmaster 30 min with weights 5-7X/week, calisthenics and core, light weights c compound exercises 5-6X/week. So……I’m adding 50 kcal to my goal kcal per day to see what happens. I’ve been steady at 150 for a month or more at an avg of 1279…. what do you recommend now? I’m very low carb nutrition now because I really enjoy fat and it eliminates sugar craving/binges I had before going keto….I aim for 30 carbs but my avg is 50/day at this point.
    Thank you for your input.

  • Yet another great post thank you sir. Got a question for you Mario: So far I did the Protein Sparing Modified Fast you recommended and it is amazing for cutting fat. I’m on my second one today. From your experience, can you do a protein over feed in the same week as a PSMF? I have another off day coming up on the weekend and wanted to try it (I’m working in a dark chocolate bar also to start the challenge lol)

  • Thanks for the great video Dr. Jo. I’m a PT student on rotation and a few of my patients would really benefit from aquatic therapy but sadly there’s no pool to show them exercises (and you captured all of the exercises I wanted to show plus more!). I’ll be recommending your video to them so that they can actually see of these exercises are performed with the buoyancy and resistance only water creates. Thanks so much for all of the great videos!

  • The only thing I disagree with is at 3:06 when you said we NEED carbs. There are no essential carbohydrates. Love your channel, btw.

  • Thanks for sharing this info! I had a question, don’t you prefer to as a first option, to reduce calories instead of increase cardio? I know there are a lot of factors that can influence to make this decision, the preferences of the clients and also the history that you mention, but… I think is more accurate to meassure the calories you eat than the calories you burn in the cardio machines, for example. Considering they’re not very accurate.
    I wanna know your opinion! Thank you!

  • Please Paul make a video about, mini cut and calorie adaptation, how long does the body need to adapt to a number of calorie, and if we do mini cut, star with 2000 calories and drop to 1500 for 4 week (mini cut) do we need to eat the 2000 calories quickly, or start reverse it?

  • I was eating like 1200  calories a day only for a month or two and didn’t lose any weight and then just this last week I had a few days where I ate roughly 1700 to 1800 calories only and I GAINED 3 POUNDS just from that… Was my body in a starvation mode and my metabolism slower from eating just 1200 for so long was I in a starvation mode?

  • Thank you very much.
    I’ve got a Perthes (hip problem) and I was looking for these exercises. Thank you!
    If you can recommend some other exercises for my hip, I would appreciate it.

  • have access to both a pool and a hot tub.  I would like to do some stretching and core strengthening exercises that you do in your video as well as walk against the current in a lazy river and spend some time in the hot tub.  I don’t know what the best sequence is to do these tasks.  Can you please advise me on the proper order?  Thank you.

  • Good stuff as always buddy. I like to have them eat the same calories-ish as their average for the diet recall for a week too and see how it plays out and give a chance to understand macros a little better first.

  • Dr Jo i have patellar tendinitis for one snd half year and by the time it get worse does these exercises help in my case am 33 years old

  • Hi Doctor Jo. Thank you so much for providing these videos. My doctor says aquatherapy should help with fibromyalgia so I’m excited to try these out:)

  • I’m naturally slim and I put weight on and muscle by training now I have an injury for a couple of months on my lower L4-L5 I have lost weight and all the muscle I tryed hard to gain what do you recommend in my case I hate looking skinny after reaching a level i was confident in.

  • So grateful to you for your Water exercises.  I cannot tell you what it means to me to be able to do no impact workout in the water.   I kept hurting myself every time I tried to do regular exercise.  I would end up unable to walk.  Discouraged.  (Old car accident, weight as a result of using a crutch daily.) Now I am doing every day exercises in the pool!  THANK YOU!!!!!!!!!!!!!!!!!!!!!

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  • have access to both a pool and a hot tub.  I would like to do some stretching and core strengthening exercises that you do in your video as well as walk against the current in a lazy river and spend some time in the hot tub.  I don’t know what the best sequence is to do these tasks.  Can you please advise me on the proper order?  Thank you.

  • i have done ACL and meniscus surgery 6 weeks ago,,,is it ok for me to  this with weights?.and if there any prohibited exercise or additive plz tell me,,,thank u:))) 

  • So when I am on a caloric difict so I account for the calories on food labeled to be off by 20%? So If I am cutting I eat 1500 cal according to an app but in reality I’m eating 1800( account for 20% increase in cal) and my maintenance cal is 1700.

  • Excellent video and explanation, thank you. Stoked to get started on these techniques for strength & balance. Blessings for your day:)

  • Hi Can you please tell me if I can do a Whole Aqua class exercises with the Ankle Weights on?
    I do have a Slip disk L5, but find doing Aqua classes in my health Club is helping me lost weight also toning up my upper body legs. Am wondering how would Ankle weights in Aqua class help me. After seeing you wearing a pair, I have just ordered a pair:). I do find your videos very helpful. Thank you for sharing:)

  • It will!! That should take about 50% of gravity away depending on how tall you are. If you get a chance, check out some of my aquatic walking exercises too. Those are a great way to warm up!! Good luck!!

  • I have this hip flexor strain and It hurts to do simple exercises, I don’t want my efforts so far to go to waste but at the same time I don’t want the hip flexors strain to get more severe cause of working out and never really properly recovering, I don’t know what to do, help!!

  • omg!! i just had my Woosh a few weeks ago and magically dropped 4 lbs, but i was in a plateau for almost 2 months.. i started increasing calories a bit and it happened!

  • Hi Dr Jo, i just stumbled upon your videos as i was looking for shin stretches.Quick questions, I’m really out of shape and started walking. I’m looking to start doing some strengthening exercises and was wonder if it would still be beneficial to do this pool routine outside of a pool since i don’t have access to one. Thanks! Hope to hear from you!

  • My maintenance calories are 1500. (5’7 ft 125lbs) So would I drop 300-500 calories from that in the first week of my fat lose phase to lose body fat?…and then maintain at 1000-1200cal/week as long as I am still losing? Thanks so much!!

  • Between you and Greg Doucette…I’ve learned tonz these past few months. And this is coming from a competitor with 7 shows under my belt. Thanks for content.

  • Thanks for the videos doctor My graduation project is about the application of therapeutic exercises in the beach and the sea. I hope that I can get your mail to discuss some things with you. Thank you very much for these useful videos.

  • So when I am on a caloric difict so I account for the calories on food labeled to be off by 20%? So If I am cutting I eat 1500 cal according to an app but in reality I’m eating 1800( account for 20% increase in cal) and my maintenance cal is 1700.

  • It will!! That should take about 50% of gravity away depending on how tall you are. If you get a chance, check out some of my aquatic walking exercises too. Those are a great way to warm up!! Good luck!!

  • Thanks Mario! Would like to hear your thoughts on how to optimise micronutrients (in general for building muscle and getting lean). What to focus on in terms of types and amounts of micronutrients and also tips on how to fill those quotas with certain foods etc. Thanks and keep up the great work!

  • It is impossible for one to know if and when injury can take place, but it happens. So it is definitely good to know how to speed recovery and as with anything else, there is a science to it. I am not surprised that protein is the key here, yet it always comes down to striking that perfect balance. Thank you for the research and sharing your knowledge with us. Helen

  • Great vid,,,, I only had one friend who competed at early 90s IFBB light weights,,Wembley England,,,, and saw how meticulous the planning is,,,,,,again another great vid,,,,,

  • Hi Dr Jo, i just stumbled upon your videos as i was looking for shin stretches.Quick questions, I’m really out of shape and started walking. I’m looking to start doing some strengthening exercises and was wonder if it would still be beneficial to do this pool routine outside of a pool since i don’t have access to one. Thanks! Hope to hear from you!

  • Hey Jo,
    Can these same leg exercises been done in deep water for no/low impact? I have very bad hip arth. and shallow water is OK but still hurts….I need to strengthen muscles in leg and around hip….will I get any benefit to my muscles in deep water?

  • If you’re a woman with 19% body fat, should you limit your calorie deficit to -250kcal/day to minimize muscle loss or is -500kcal/day okay? Also, as a 5’7″ woman, should I still use 1200kcal/day as my minimum target or should I aim more for 1350kcal/day (since I’m halfway between the height of the average American man and the average American woman)?

  • thank u for help,,,i made an ACL and meniscus surgery,,about a month ago,,,,is there is any exercise of these should i avoid?:),,,,thank u:) 

  • HELLO DOCTOR, EVERY MORNING I WAKE UP WITH A BIG UPPER BACK PAIN AND I DO LITTLE EXERCISES TO COME NORMAL….ANY SOLUTION TO REVEAL PERMANENT PAIN…. I BOUGHT NEW MATTRESS (FIRM) BUT STILL NOT WORKS…..THANKS

  • Great video!! I’m very interested in protein sparing modified fasts, specifically on if/how they can be implemented on a bulk. Would make for a great video topic in my opinion!

  • I’m worried my metabolism will adapt because I increased activity AND am in a deficit about 700/day.

    I’ve heard it takes way longer than most ppl think and not to worry

  • The only thing I disagree with is at 3:06 when you said we NEED carbs. There are no essential carbohydrates. Love your channel, btw.

  • Hi Dr. Jo I just had laprascopoc shoulder surgery 3 weeks ago, I have been doing pendulums and lots of walking, just up to the biceps, so you think this is okay? It certainly hurts less, than without gravity, thanks.

  • Hi dr. Jo. I had a right hemisphere ischemic stroke a year ago less than 24 hours after that I also had an aneurysm in my cerebellum. I’ve recently completed 2 weeks of inpatient therapy for that. While waiting for my insurance to approve my outpatient therapy I’ve decided to utilize our local pool at the school to continue working on walking. I walk well on land with a hemi walker but my big goal right now is to be able to walk without assistance of any kind. I will definitely be starting with these exercises when I start working in the pool on Monday. In the meantime I’m having a hard time finding videos for exercises I could do by myself for my affected arm. It is paralyzed after my stroke although I do have a tiny bit of movement mostly from the shoulder but my hand still doesn’t do anything. I e also got tendonesis grasp. Any suggestions on where I could find videos for arm exercises?

  • I’m wondering: if I’m overweight and I’m cutting calories, counting macros, weightlifting & doing cardio… Is that all too much? I want to get to a certain weight before I consider “prepping”.
    What do I do once I hit my weight goal? Just adjust my calories to “maintain”??
    I fear I’m going too heavy too fast…

  • Have you even gone to a doctor to get it checked out? I can’t diagnose it, so I wouldn’t even know where to start. It could be an inguinal hernia, but you need to go to a doctor for that, and if it is, the only way to fix it is surgery.

  • Hi
    I dislocated my right knee two years ago wwhere the lower part pulled out to the right as I turned to the left. I did less badly 6 months later. I put on 35 pounds which I am trying to lose. This was in Greece and I was told to not move at all for 40 days. I now cannot bend my knee further than when I am sitting in a chair. They said an operation would not help and that I have loose joints. I was told I need to do patella tracking exercises. I want to ride my bike and bend easier. Thanks

  • If you have access to a pool, these are probably the best for you right now. You will be able to push yourself a little harder without worrying about the impact that might irritate your knee. Did you tear any ligaments when you dislocated your knee?

  • i have done ACL and meniscus surgery 6 weeks ago,,,is it ok for me to  this with weights?.and if there any prohibited exercise or additive plz tell me,,,thank u:))) 

  • Hey! I had questions for you from a previous video about starvation/metabolism and being overweight. I believe that I was eating too few calories for my physique which is obese, and so I had severe insomnia and night sweats, pain in my feet, etc. I now eat 4,100 calories focusing on carbs (which I was avoiding). I am severely dehydrated and it’s to the point where I don’t sleep if I don’t have any water as well. It’s not that I wasn’t drinking water-for years, that’s all I drink (plus booze that was dehydrating me, I figure). It just was running through me/flushing my system. Through watching your vids, I figured out that to get water, I have to eat-and I have to eat carbs. I think there’s something wrong with my fluids/electrolyte balance that’s healing now. THANKS! I will find you on instagram b/c now I have questions about hormones-which ones and how they are affected with diet.:)

  • when checking maintenance calories for the activity level does resistance training count as excsersice
    for example if I’m doing resistance training six times a week with no cardio throughout the week would that still be the very active category?

  • Hi Dr. Jo

    I have CRPS and I just started my first aqua therapy with my therapist today. I have many other problems such as my back and neck and my neck is narrowing. Fibro, Stage 2 kidney disease and so much more I have been diagnosised with. Spondylosis. CRPS is in both legs and feet with some atrophy starting in my ankles and neck. I have had CRPS for 4 years now and the doctor says there is nothing more they can do for me. I have had injections, RF, steriod shots, Ketamine, and they say they can not put a SCS in becasue of my hypersensitivity even under anisthesia. Therefore they are considering a pain pump and looking for a doctor to do surgery for me on my neck other wise I am going to be paraylzed as the neck narrows more. It is chronic. I have many other diagnosis also. Sometimes I can’t even get out of bed becasue of the pain and the numbness and tingling in my hands and wrist. I am better on some days and walk with no problem. We are looking to get a caregiver during the day to help me becasue we never know how bad I am until i wake up. My illness is also very unpertedicatble. I do not have assistance because my family works during the day. I am struggling all the way around. When I entered the pool today it was warm but the dressing room had vents blowing in them and affected my sensitivity. It hurts me sometimes when people walk fast around me and the air hits me. I also had to climb up approx 7 stairs to get to the pool in flip flops. Then use stairs to get into the pool.:(

    I started to have bone crushing pain when I started to exercise in the pool and burn. Meaning bee stinging. I have a physical exam coming up with them for disability too. For me being in the pool I felt alot of uncomfortable pressure on my lower back and legs and feet. I started to have bone crsing pain too. Is this normal? It did cause some other minor pain. We just did some small movements and I had problems keeping my feet flat and trying to walk on the treadmill. I am at home now and took pain meds. but have deep aching. Especially lower back and legs to toes with burning and deep muscle pain. May I ask what you suggest? I have another appointment on Thursday and I hope I will be able to make it. But I have a feeling I am going to be in bed tomorrow trying to recover. My eyes burn.. But again I am hypersensitive to everything. wind, lights, sound, ect.. In the vedios I am watching the people are moving MUCH faster than I can.. Really need to find somethng that will make it easier for me. I know what works for one will not necessary work for another.Thanks for being here and listening even if you have no suggestions. M

  • omg!! i just had my Woosh a few weeks ago and magically dropped 4 lbs, but i was in a plateau for almost 2 months.. i started increasing calories a bit and it happened!

  • No tears, they said “The bad news is you have loose joints and the bad news is you have loose joints”. They felt surgery would not help in my case, but the fact that my knee went so far of joint without ripping was a good thing, though it means lots of work to get as much range of motion as possible. I will try the pool exercises. Thank you

  • Hey Paul, I’m new to your channel. I was really interested in your building a new home gym/office. I have been searching for a video of a final walk through of your new building but can’t seem to find it. I don’t mind watching all of the videos looking though! �� But Im wondering, did you ever make a video of the finished building? Also, how did the whole kitchen (or no kitchen) remodel turn out?

  • Hi Dr Jo,
    I had a PCL reconstruction surgery done 20 weeks ago. I seem to have hit a plateau in my rehab. The swelling would not go down and it would get painful and really stiff by afternoon. I’m thinking of trying hydrotherapy. Do you have something for PCL reconstruction patients? Thank you in advance!

  • I thought you would be speaking nonsense or broscience things, but honestly this is good information that people should listen to. You started off mentioning the calories and then macros where others would say cut the carbs or increase fat consumption without really understanding why to start off with. Very simple information that people keep ignoring for some reason. Keep it up man:)

  • The problem is everything was based on animal studies. No human studies. It may look promising but it is considered preliminary evidence. Then they go on to say to much Luicine or omega 3 fatty acids higher intakes of these nutrients may do harm. Moreover, even if they are efficacious for injured humans, there is no information regarding the optimal dose of these nutrients.
    If your immobilized or injured watch your calories and higher protein.

  • It is impossible for one to know if and when injury can take place, but it happens. So it is definitely good to know how to speed recovery and as with anything else, there is a science to it. I am not surprised that protein is the key here, yet it always comes down to striking that perfect balance. Thank you for the research and sharing your knowledge with us. Helen

  • I had a leg surgery last week, and I lost a lot of weight. My apetite decreased post surgery, and I couldn’t eat that much. I wish I knew all of this before my surgery…
    Anyways, keep up the great work!

  • Fantastic video, thank you very much I needed to watch this. I’m current,y injured with a sore lower back, I train 6 days a week and have been for 9 years. I’m forced to take some time off unfortunately but it’s needed. Thank you very much

  • Hey Paul, I’m new to your channel. I was really interested in your building a new home gym/office. I have been searching for a video of a final walk through of your new building but can’t seem to find it. I don’t mind watching all of the videos looking though! �� But Im wondering, did you ever make a video of the finished building? Also, how did the whole kitchen (or no kitchen) remodel turn out?

  • Loved this video topic more so because I’m finally starting to do things geared toward my first prep next year. I hope to learn more about my body this year for sure! As always, thank you for the advice you put out

  • Hey there! Well you can’t actually strengthen the meniscus itself. You have to strengthen the muscles around the knee to protect the meniscus. Those muscles would be your hamstrings, quads, calves, IT band, and hip adductors! I have videos for all of those:-) Good luck!

  • Also I think the scale might not be moving down because I eat more volume, more veggies, more fiber and also more sodium. I believe that my body comp is getting better tho!

  • Injuries especially happen if you push for bodybuilding while pushing in a competitive sport or profession, that was the only way I ever got injured. Stick to one or have one work beneficially with the other

  • Thanks Mario needed just this. I have been recently diagnosed with Tennis elbow and was asked to take 2-3 weeks off and it’s pissing me off. This Video helped a lot.

  • Thanks for sharing this info! I had a question, don’t you prefer to as a first option, to reduce calories instead of increase cardio? I know there are a lot of factors that can influence to make this decision, the preferences of the clients and also the history that you mention, but… I think is more accurate to meassure the calories you eat than the calories you burn in the cardio machines, for example. Considering they’re not very accurate.
    I wanna know your opinion! Thank you!

  • Yes! I actually have a whole series of aquatic exercises including in the deep water if you want to check them out. You can go to my website, and click on the aquatic therapy tab. Good luck!!

  • Hi Doctor Jo. Thank you so much for providing these videos. My doctor says aquatherapy should help with fibromyalgia so I’m excited to try these out:)

  • Thanks for the videos doctor My graduation project is about the application of therapeutic exercises in the beach and the sea. I hope that I can get your mail to discuss some things with you. Thank you very much for these useful videos.

  • Hi! Would these exercises be good for my Mom (65) who has most of her spine fused with the exception of a small portion on top and bottom. She experiences a lot of pain during the winter due to inactivity and weather and I’m thinking the pool may be a good place to try to get her some exercise. Any other recommendations? Thank you!

  • Awesome video, I didn’t know about this stuff.

    Question:
    When the week is over? Do we go back up to our initial calories intake or we have to start with lower amount of calories than the week 1?

    Thanks Paul.

  • hi doctor jo i am an athelet from utah i am a football player. just a question i just recently tore my acl and mcl do to sports, would pool exercises be a good or bad thing for me to do to strengthen my knee? please let me kno thanks:)

  • These do! Especially the 4 way hip…it works the lower trunk area as well! I also have some deep water videos that might help too! Good luck!

  • Some general mental and proponents alike will use the signs of these simple to its common appearance in the month.

    Losing weight can be easier if you have all necessary information

    Follow EZdale.com to see how I lost 27 lb in 3 weeks

    Lose fat and inches

  • when checking maintenance calories for the activity level does resistance training count as excsersice
    for example if I’m doing resistance training six times a week with no cardio throughout the week would that still be the very active category?

  • Between you and Greg Doucette…I’ve learned tonz these past few months. And this is coming from a competitor with 7 shows under my belt. Thanks for content.

  • HELLO DOCTOR, EVERY MORNING I WAKE UP WITH A BIG UPPER BACK PAIN AND I DO LITTLE EXERCISES TO COME NORMAL….ANY SOLUTION TO REVEAL PERMANENT PAIN…. I BOUGHT NEW MATTRESS (FIRM) BUT STILL NOT WORKS…..THANKS

  • This is some useless information.. no one has 3 years to lose 25 pounds.. You can lose 10 pounds of water weight in your first month then you need to learn your body. As soon as your metabolism up the calories and runs some hills…

  • Thanx for the videos doctor Jo, im wondering about the weights…are those special weights for water or may I be able to use what i use in land….they are also 1.5 kg.

  • Some general mental and proponents alike will use the signs of these simple to its common appearance in the month.

    Losing weight can be easier if you have all necessary information

    Follow EZdale.com to see how I lost 27 lb in 3 weeks

    Lose fat and inches

  • I’ve been in a bulk by 250ish calories for a year(2500cal+250=2750)and also started supplementing with creatine. I gained around 10lbs; those 10lbs were gained about 3months in and I stayed there till now which means to me that 2750 cals became maintenance. I now want to lean down a bit was thinking a deficit of 200-250 to 2500. I’m wanting to maintain strength and lean tissue but now after watching this video again I may want to up it to 300ish to 2400cals per day. What are your thoughts?

  • Hey Jo,
    Can these same leg exercises been done in deep water for no/low impact? I have very bad hip arth. and shallow water is OK but still hurts….I need to strengthen muscles in leg and around hip….will I get any benefit to my muscles in deep water?

  • Such a good video and appropriate topic especially as people are getting deep in to prep’s now! I learned something’s, thanks Paul ��

  • Buy a printable worksheet with the Water Exercises in this video here: https://www.askdoctorjo.com/buy-standing-water-exercises-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hi paul i get this pain in my upperback after walking/standing for too long. What could this be due to?? Its notmally on my right side

  • Great vid,,,, I only had one friend who competed at early 90s IFBB light weights,,Wembley England,,,, and saw how meticulous the planning is,,,,,,again another great vid,,,,,

  • Good stuff as always buddy. I like to have them eat the same calories-ish as their average for the diet recall for a week too and see how it plays out and give a chance to understand macros a little better first.

  • I’m naturally slim and I put weight on and muscle by training now I have an injury for a couple of months on my lower L4-L5 I have lost weight and all the muscle I tryed hard to gain what do you recommend in my case I hate looking skinny after reaching a level i was confident in.

  • These do! Especially the 4 way hip…it works the lower trunk area as well! I also have some deep water videos that might help too! Good luck!

  • Unfortunately that is a question for a medical doctor. I am a physical therapist, and that sounds like something that needs to be examined by a medical doctor. If you are having pain with it, you should not wait any longer. I think you were getting deleted because of spam. Many comments do unfortunately.

  • Injuries especially happen if you push for bodybuilding while pushing in a competitive sport or profession, that was the only way I ever got injured. Stick to one or have one work beneficially with the other

  • I have this hip flexor strain and It hurts to do simple exercises, I don’t want my efforts so far to go to waste but at the same time I don’t want the hip flexors strain to get more severe cause of working out and never really properly recovering, I don’t know what to do, help!!

  • Please Paul make a video about, mini cut and calorie adaptation, how long does the body need to adapt to a number of calorie, and if we do mini cut, star with 2000 calories and drop to 1500 for 4 week (mini cut) do we need to eat the 2000 calories quickly, or start reverse it?

  • Fantastic video, thank you very much I needed to watch this. I’m current,y injured with a sore lower back, I train 6 days a week and have been for 9 years. I’m forced to take some time off unfortunately but it’s needed. Thank you very much

  • Have you even gone to a doctor to get it checked out? I can’t diagnose it, so I wouldn’t even know where to start. It could be an inguinal hernia, but you need to go to a doctor for that, and if it is, the only way to fix it is surgery.

  • Hi paul i get this pain in my upperback after walking/standing for too long. What could this be due to?? Its notmally on my right side

  • Hi, I’ve recently discovered your channel and subscribed. I had never heard the term reverse diet before even though I Am a nearly life long chronic dieter. Except for a brief period of “giving up” from the exhaustion of dieting…….I’ve lost the same 20 or more lbs, struggled to keep it off and eventually had it creep back. I have been into weight training when younger but suffered nagging chronic injury so…..have stuck to light weights…..I feel great with weight training….its empowering. In retrospect giving up….allowed me to be more flexible but I was in fact still restricting kcal… lost weight, kept if off for 5 years was quite lean and comfortable. Long story short, suffered a few years of extreme stress, didn’t handle it well physically…..gained nearly 30 lbs and after 5 years of dedication…..have managed to lose 10 lbs and I find this quite demoralizing. I have added some muscle in my efforts but I’m still 26% body fat per my admittedly not so accurate electrical impedance scale.
    Tracking macros and avg kcal past 3 weeks is 1279……I’m active. Do stairmaster 30 min with weights 5-7X/week, calisthenics and core, light weights c compound exercises 5-6X/week. So……I’m adding 50 kcal to my goal kcal per day to see what happens. I’ve been steady at 150 for a month or more at an avg of 1279…. what do you recommend now? I’m very low carb nutrition now because I really enjoy fat and it eliminates sugar craving/binges I had before going keto….I aim for 30 carbs but my avg is 50/day at this point.
    Thank you for your input.

  • How to eat when while you’re injured? What are some general nutrition guidelines for faster recovery? Recovery nutrition isn’t a common topic and the truth is, we often don’t care about this until we need it. And realistically, throughout this journey we all have to deal with some injury, so it’s important to know the basics and the science behind it. Enjoy the video! As usual, post your questions in the comments below. Talk soon! -Mario

  • Hello Doctor Jo. I was injured in accident 3 months ago resulting in a small acetabular fracture on the front part and spread acetabular marrow oedema. I started doing some aquatic therapy nearly 2 weeks ago, while still on weight bearing precautions (one crutch only), now I am about to end the therapy with the therapist and continue doing it on my own. Do you think these exercises are good for me or is it much? The oedema is partially still there even if it’s improving. Thank you very much and keep up with your great work:-)

  • Hello Dr. Jo, I suffered a stroke in 2012 which left me with left side weakness. Then in 2014 I was involved in a car accident, I was struck head on which shattered my tib/fib into 25 pieces just at my right knee. After 3 surgeries I have half of “Home Depot” in my right knee. I suffer from weakness in both legs but primarily pain and stiffness in my rt knee. Can the pool exercises help me at all with range of motion and pain relief? Thanks!

  • Do you have these Exercise tips on a PDF so I can laminate and use in the pool.
    Reason is I have a very bad memory with my condition. If you don’t that’s fine I will have to make my own.
    BTW you are awesome.:-)

  • Hi dr. Jo. I had a right hemisphere ischemic stroke a year ago less than 24 hours after that I also had an aneurysm in my cerebellum. I’ve recently completed 2 weeks of inpatient therapy for that. While waiting for my insurance to approve my outpatient therapy I’ve decided to utilize our local pool at the school to continue working on walking. I walk well on land with a hemi walker but my big goal right now is to be able to walk without assistance of any kind. I will definitely be starting with these exercises when I start working in the pool on Monday. In the meantime I’m having a hard time finding videos for exercises I could do by myself for my affected arm. It is paralyzed after my stroke although I do have a tiny bit of movement mostly from the shoulder but my hand still doesn’t do anything. I e also got tendonesis grasp. Any suggestions on where I could find videos for arm exercises?

  • Thank you very much.
    I’ve got a Perthes (hip problem) and I was looking for these exercises. Thank you!
    If you can recommend some other exercises for my hip, I would appreciate it.

  • Thank you for another great video!! Could you do a video about what someones diet generally looks like between shows?? I know this will differ person to person but as a competitor who is currently between shows I would love to hear your knowledge on the topic!:) For instance I competed at the Arnold and my next show is 4 weeks after (March 31) then 7 weeks after that I’ll do my last show (National show). Thanks!!

  • Hi Dr. Jo

    I have CRPS and I just started my first aqua therapy with my therapist today. I have many other problems such as my back and neck and my neck is narrowing. Fibro, Stage 2 kidney disease and so much more I have been diagnosised with. Spondylosis. CRPS is in both legs and feet with some atrophy starting in my ankles and neck. I have had CRPS for 4 years now and the doctor says there is nothing more they can do for me. I have had injections, RF, steriod shots, Ketamine, and they say they can not put a SCS in becasue of my hypersensitivity even under anisthesia. Therefore they are considering a pain pump and looking for a doctor to do surgery for me on my neck other wise I am going to be paraylzed as the neck narrows more. It is chronic. I have many other diagnosis also. Sometimes I can’t even get out of bed becasue of the pain and the numbness and tingling in my hands and wrist. I am better on some days and walk with no problem. We are looking to get a caregiver during the day to help me becasue we never know how bad I am until i wake up. My illness is also very unpertedicatble. I do not have assistance because my family works during the day. I am struggling all the way around. When I entered the pool today it was warm but the dressing room had vents blowing in them and affected my sensitivity. It hurts me sometimes when people walk fast around me and the air hits me. I also had to climb up approx 7 stairs to get to the pool in flip flops. Then use stairs to get into the pool.:(

    I started to have bone crushing pain when I started to exercise in the pool and burn. Meaning bee stinging. I have a physical exam coming up with them for disability too. For me being in the pool I felt alot of uncomfortable pressure on my lower back and legs and feet. I started to have bone crsing pain too. Is this normal? It did cause some other minor pain. We just did some small movements and I had problems keeping my feet flat and trying to walk on the treadmill. I am at home now and took pain meds. but have deep aching. Especially lower back and legs to toes with burning and deep muscle pain. May I ask what you suggest? I have another appointment on Thursday and I hope I will be able to make it. But I have a feeling I am going to be in bed tomorrow trying to recover. My eyes burn.. But again I am hypersensitive to everything. wind, lights, sound, ect.. In the vedios I am watching the people are moving MUCH faster than I can.. Really need to find somethng that will make it easier for me. I know what works for one will not necessary work for another.Thanks for being here and listening even if you have no suggestions. M

  • Excellent video and explanation, thank you. Stoked to get started on these techniques for strength & balance. Blessings for your day:)

  • Hi Can you please tell me if I can do a Whole Aqua class exercises with the Ankle Weights on?
    I do have a Slip disk L5, but find doing Aqua classes in my health Club is helping me lost weight also toning up my upper body legs. Am wondering how would Ankle weights in Aqua class help me. After seeing you wearing a pair, I have just ordered a pair:). I do find your videos very helpful. Thank you for sharing:)

  • Usually with a chronic pain like that the aquatics really do help. You just have to make it a maintenance program and stick with it!! Good luck!!

  • I’m wondering: if I’m overweight and I’m cutting calories, counting macros, weightlifting & doing cardio… Is that all too much? I want to get to a certain weight before I consider “prepping”.
    What do I do once I hit my weight goal? Just adjust my calories to “maintain”??
    I fear I’m going too heavy too fast…

  • You Can Safely Shed Belly Fat Fasting Although the flavors that they re safe for individuals who can be careful with something special to lose, but.

    Losing weight can be easier if you have all necessary information

    Follow EZdale.com to see how I lost 27 lb in 3 weeks

    Lose fat and inches

  • I have a neck stretching video that might help if you want to check that out. I would stop the weights if you feel like it is irritating your pain. Good luck!

  • Unfortunately that is a question for a medical doctor. I am a physical therapist, and that sounds like something that needs to be examined by a medical doctor. If you are having pain with it, you should not wait any longer. I think you were getting deleted because of spam. Many comments do unfortunately.

  • I’m worried my metabolism will adapt because I increased activity AND am in a deficit about 700/day.

    I’ve heard it takes way longer than most ppl think and not to worry

  • Thanx for the videos doctor Jo, im wondering about the weights…are those special weights for water or may I be able to use what i use in land….they are also 1.5 kg.

  • Hi Mario! Great video again..any recommendations for a joint/ligament injury? Does that require slightly different nutrients as compared to a muscular injury?

  • I suffered a Trimalleloar fracture to my left ankle five months ago, resulting in two surgeries, 11 screws and 2 plates. My doctor is a strong supporter of water therapy so for the last two months I was in Aquatic Therapy, which I have now completed. My doctor strongly recommends that I continue walking in water as much as possible on my own. Do you have any special exercises that will aid in my progress of healing? I feel that I need all over core and upper body, plus hip. Any suggestions will be appreciated. Thank you.

  • Yet another great post thank you sir. Got a question for you Mario: So far I did the Protein Sparing Modified Fast you recommended and it is amazing for cutting fat. I’m on my second one today. From your experience, can you do a protein over feed in the same week as a PSMF? I have another off day coming up on the weekend and wanted to try it (I’m working in a dark chocolate bar also to start the challenge lol)

  • I was actually injured recently for 1.5 months and I tried to do some research about this topic. I did not find that much but I increased my calories so that I was in a slight surplus, tried to keep my protein high, kept eating my omega 3´s, slept 9h /night and did my rehab exercises. Thanks for the video and the studies, I’m going to dive in to those now.

  • This is some useless information.. no one has 3 years to lose 25 pounds.. You can lose 10 pounds of water weight in your first month then you need to learn your body. As soon as your metabolism up the calories and runs some hills…

  • Also I think the scale might not be moving down because I eat more volume, more veggies, more fiber and also more sodium. I believe that my body comp is getting better tho!

  • I was actually injured recently for 1.5 months and I tried to do some research about this topic. I did not find that much but I increased my calories so that I was in a slight surplus, tried to keep my protein high, kept eating my omega 3´s, slept 9h /night and did my rehab exercises. Thanks for the video and the studies, I’m going to dive in to those now.

  • hi doctor jo. thanks for the videos.  id just like to ask if this is also applicable for senior aged people like around 70yrs old?

  • Yes! I actually have a whole series of aquatic exercises including in the deep water if you want to check them out. You can go to my website, and click on the aquatic therapy tab. Good luck!!

  • Hi Dr Jo, could you please include some pool exercises for pre maniscus tear surgury to unblock lymphs/ release excess fluid in lower body and torso, thankyou so much ��. I eat correctly and woke up with an injury, I was exercising prior my injury, now have put on 2 dress sizes. am reduced to only doing upper body strength training.

  • No tears, they said “The bad news is you have loose joints and the bad news is you have loose joints”. They felt surgery would not help in my case, but the fact that my knee went so far of joint without ripping was a good thing, though it means lots of work to get as much range of motion as possible. I will try the pool exercises. Thank you

  • I was eating like 1200  calories a day only for a month or two and didn’t lose any weight and then just this last week I had a few days where I ate roughly 1700 to 1800 calories only and I GAINED 3 POUNDS just from that… Was my body in a starvation mode and my metabolism slower from eating just 1200 for so long was I in a starvation mode?

  • Hey! I had questions for you from a previous video about starvation/metabolism and being overweight. I believe that I was eating too few calories for my physique which is obese, and so I had severe insomnia and night sweats, pain in my feet, etc. I now eat 4,100 calories focusing on carbs (which I was avoiding). I am severely dehydrated and it’s to the point where I don’t sleep if I don’t have any water as well. It’s not that I wasn’t drinking water-for years, that’s all I drink (plus booze that was dehydrating me, I figure). It just was running through me/flushing my system. Through watching your vids, I figured out that to get water, I have to eat-and I have to eat carbs. I think there’s something wrong with my fluids/electrolyte balance that’s healing now. THANKS! I will find you on instagram b/c now I have questions about hormones-which ones and how they are affected with diet.:)

  • Hi Paul! I am on keto and IF with two meals a day (18/6). I do higher caloric intake on the days I workout and lower on my days off. I am at 3200-2700 and it seems to be maintenance for my at this point. What would be better, lowering both of them or just in the days off? Thanks for your time!

  • I have binged watched (for the second time) like every one of your videos recently. So much amazing info! I am wanting to do my first contest prep this year and this is always so helpful and motivating. Thanks for these videos!!

  • Great jump into the pool at the beginning Doctor Jo:). You must burn easily, Never seen someone wear so much in the pool. Don’t those sneakers get ruined (or stinky)..lol? But great advice. Will try this out this summer:)

  • Hey there! Well you can’t actually strengthen the meniscus itself. You have to strengthen the muscles around the knee to protect the meniscus. Those muscles would be your hamstrings, quads, calves, IT band, and hip adductors! I have videos for all of those:-) Good luck!

  • I’ve been in a bulk by 250ish calories for a year(2500cal+250=2750)and also started supplementing with creatine. I gained around 10lbs; those 10lbs were gained about 3months in and I stayed there till now which means to me that 2750 cals became maintenance. I now want to lean down a bit was thinking a deficit of 200-250 to 2500. I’m wanting to maintain strength and lean tissue but now after watching this video again I may want to up it to 300ish to 2400cals per day. What are your thoughts?

  • So grateful to you for your Water exercises.  I cannot tell you what it means to me to be able to do no impact workout in the water.   I kept hurting myself every time I tried to do regular exercise.  I would end up unable to walk.  Discouraged.  (Old car accident, weight as a result of using a crutch daily.) Now I am doing every day exercises in the pool!  THANK YOU!!!!!!!!!!!!!!!!!!!!!

  • Hi Dr Jo, could you please include some pool exercises for pre maniscus tear surgury to unblock lymphs/ release excess fluid in lower body and torso, thankyou so much ��. I eat correctly and woke up with an injury, I was exercising prior my injury, now have put on 2 dress sizes. am reduced to only doing upper body strength training.

  • My maintenance calories are 1500. (5’7 ft 125lbs) So would I drop 300-500 calories from that in the first week of my fat lose phase to lose body fat?…and then maintain at 1000-1200cal/week as long as I am still losing? Thanks so much!!

  • Hi Dr. Jo,
    I just found your videos, they are great! I am an extremely out of shape woman who wants to start getting fit and your videos are just what I was looking for!

    One question about these water exercises what is the minimum water depth you recommend? I think our pool is only about 3 feet deep (it’s more to swim laps) will this still work for the exercises?

  • Awesome video, I didn’t know about this stuff.

    Question:
    When the week is over? Do we go back up to our initial calories intake or we have to start with lower amount of calories than the week 1?

    Thanks Paul.

  • Hi Dr. Jo,
    I just found your videos, they are great! I am an extremely out of shape woman who wants to start getting fit and your videos are just what I was looking for!

    One question about these water exercises what is the minimum water depth you recommend? I think our pool is only about 3 feet deep (it’s more to swim laps) will this still work for the exercises?