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Here are some of the Questions from real people that I thought might help others:
 I’m 6’2″ 174 pounds with 9 percent body fat and want to get to 180 pounds with 7%.  I lost a total of 75 pounds so I know how to eat and exercise to lose weight, but need help on healthy muscle gain.  Any diet suggestions?


It’s always easier to just worry about putting on the muscle first and eating a bit more. When you are ready and satisfied with your muscle gains, slowly reduce calories again and add back in the cardio until you hit your marker. Lots of water is needed to help facilitate this process.
I’m in a similar situation. I’m 6’1″ 185 pounds and 9 percent (roughly) and want to make it back up to 195. I was on a 2200 calorie diet with 150 grams of protein a day. Now, I’m just adding back in an extra 500 calories a day and increasing every 2 weeks or so if needed.  Hope this helps, good luck!


I can’t jog for a long duration time, is this a major cause for concern?
I’m 36 years old and I’m about 50 – 60 pounds overweight. I’m also 5 foot 1 and a half. I have been walking 5 days a week for about 3 months and I am now able to walk about 30 – 45 minutes at a time. I dislocated my hip (by 30%) when I was 13, which is why I can’t run anymore. I can jog, but due to the dislocated hip I had 23 years ago, I don’t enjoy jogging. My hip hurts sometimes when I jog.

This question is about fitness, health and heart health. Since I’m not very active and I just started to walk 3 months ago, is it normal for me to suck wind after jogging for only 300 feet? I got my heart rate up to 42 beats per 15 seconds or 168 per minute. My max heart rate is 190 and 85% of that is 161. Should I be able (physically) to jog for longer than 300 feet? I didn’t have any chest pain, but I was so very out of breath and I had to stop jogging to catch my breath. Another thing: I went up one flight of stairs yesterday (I did not run) and I was also sucking wind. Is any or all of this any cause for major concern? (I am losing weight slowly and my pants are starting to fall off of my waist. I also do NOT eat fried greasy foods).


I’m 6’1″ 185lbs and a personal trainer. After 3 flights of stairs, I am still sucking air like it’s the most precious thing in the world. I wouldn’t worry about that. Also, I would mix in some “fast walks” on a higher incline treadmill or even some hiking. That does just as well as jogging or running and it seems to me would be easier on your hips.

Don’t forget to add in some light weight training a couple days a week. You’ll be surprised that focusing on this will help you reach your goals faster than jogging every day.  Check out some of the local gyms around you for weight lifting classes.  Those are really popular nowadays and you can at least be around people who are at the same level as you.  Good luck!

*Evolve Gym is a private personal training gym located in Huntington Beach servicing the Orange and Los Angeles county areas. We focus in innovative training techniques to achieve weight loss and lean muscle gain.