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Excellent, thank you.
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You are right. The page implies that the average is grams, but when you do the arithmetic you can see that it's as a percentage of calories.
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Walk on a treadmill. It's a much more forgiving surface than pavement. Don't run yet! Use the incline to increase your heart rate. When and if you get down to about your goal weight plus 10% then introduce some running on the treadmill. For example, if you are doing a 30-minute workout then every five minutes run for…
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The answer to your question is more reps. Look at long distance runners, lots of reps over an extended period of time builds long lean muscles. Fewer, higher intensity reps builds muscle mass (that's what body builders do.)
