How do I (teenage female) tone up and gain muscle.Can I get advice?

I'm 15 yrs old and I have been trying to lose weight since I was 12.


(Currently:I'm 5'6 and weigh 135 lbs)And I really want to tone up my body.What does protein powder do and would it be okay for me to take? What about creatin? I run everyday with the track team at my high school, is that enough exercise? Would it be okay for me to take diet pills? I'm like desperate here, can I PLEASE get advice!How do I (teenage female) tone up and gain muscle.Can I get advice?
I would recommend some weight training to increase muscle growth and would pump up your metabolism. Start slow (maybe once a week) and don't do it on the same day as your runs. Excercis to failure while maintaining very good form. Keep track of your workouts so you can see your progression. http://en.wikipedia.org/wiki/Weight_trai鈥?/a>





I wouldn't take diet pills, as I don't think they would work, and would only be a temporary solution if they did work. Instead just concentrate on eating healthy food. Cut down on sugars (no sodas), and fat (cut out fast food).





Protein powder is a way to quickly take in a lot of calories. But I don't think you need that.How do I (teenage female) tone up and gain muscle.Can I get advice?
Run