Q: I've always had underdeveloped calves, but even with running and biking I don't have much definition. Body fat is 16%. It seems almost all runners and bikers have good definition. What can I do to catch up?

A: Definition in calves or anywhere else will come from having low body fat. At 16% body fat you're about average, so if you want greater definition you'll probably want to bring the body fat down to 10-12% range.

Because you're not overweight now, I recommend that you incorporate heavy whole-body weight training into your exercise routine if you decide to try to lose some fat. That will ensure that you do not lose too much muscle mass along with the fat. Fill out the Fitness Guide to get a sample exercise and diet prescription. Because you probably do much more cardio than an average person, you will want to increase the portion sizes in the suggested diet to keep your weight loss on track for around 1 pound per week.