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What is the best way to lose body fat and gain muscles?

Okay, lately, I've been running in cross-country season. Even after practices and meets, I feel like I haven't lost a bit of stomach fat or even form muscles. What should I do?

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Hi,
Eat a low carb high protein diet and exercise with both cardio and resistance training, with or without free-weights,resistance training is essential.
A low carb diet (e.g. South Beach or Atkins) is one great way to reduce body fat.
Drink plenty of water to keep your body hydrated. Eliminate the beverages in your diet that are high in sugar and caffeine. High-sugar beverages are also high in calories and caffeinated beverages dehydrate your body. Replace all of these with water.
Perform cardio to burn fat. Aim for about 45 minutes of cardio three days a week. This is enough to promote weight loss, but not so much that it will compromise your lean muscle growth. Do any type of cardio that you enjoy, such as running, indoor cycling, stair climbing, elliptical training, inline skating or step aerobics.
Last thing, cleanse!!
Best Luck!!!

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How old are you if you don't mind, and your sex. Also, what kind of meats, or proteins are you consuming, and at what times of the day. Do you workout during the morning, evening, or night?

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I'm 15-years-old (turning 16 in about two months); I'm a male (obviously); I eat beef, pork, chicken; and I start cross-country practice after school in the afternoon...
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Hi,
Eat a low carb high protein diet and exercise with both cardio and resistance training, with or without free-weights; resistance training is essential.
A low carb diet (e.g. South Beach or Atkins) is one great way to reduce body fat.
Drink plenty of water to keep your body hydrated. Eliminate the beverages in your diet that are high in sugar and caffeine. High-sugar beverages are also high in calories and caffeinated beverages dehydrate your body. Replace all of these with water.
Perform cardio to burn fat. Aim for about 45 minutes of cardio three days a week. This is enough to promote weight loss, but not so much that it will compromise your lean muscle growth. Do any type of cardio that you enjoy, such as running, indoor cycling, stair climbing, elliptical training, inline skating or step aerobics.Last thing, cleanse!!
Best Luck!!!
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Read labels before you eat your foods as well. Sugar will definitely bring you down, as well as too many carbs.
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