Want to lose weight or gain muscle and run faster

I was wondering how I could lose some weight and or gain more muscle and be a faster runner I am 15 5,9 196lbs build like a brick sit house im a big kid theres no hiding that but I wouldnt call my self fat just big and built I would like to at least...

weigh 160lbs and have bigger arms and shape my stomach/chest or what ever else and if you no of what shapes the fastest let me know and how even if it wasnt mentioned above and for the running part I am accually fairly fast like if im walking like 10-20 ft ahead of someone then they take off ahead of me and I start when there about 10-10ft ahead of me I can catch them in about 30-40 ft then blaze past them by about 20-30 ft and hold it and mabye add some more feet I would realy like to loose weight because I know that would help with being faster and I would also like increase my stamina and be able to go for longer I thing you get the point lighter faster and stronger and also able to go faster

sigh I want to tone up im not fat but im not toned its like just a bit of healthy podge but I hate it im 15 years old a girl 54 130 pounds and I was told to do 3 sets of 12 situps and 25 crunches and 10 squats you could try it lol I have a gym in my house but I had a bad experience with the treadmill once=fear

workout baby, just try some and try be concistence, do it every day, and ta..da.. you've done

curiousmuch how often and could you elaborate bit mor please

 
150 to 160 pounds would be a good weight for you, especially if your muscles are toned pretty well.

Eat properly, which means to always eat a good breakfast (it gets your metabolism going), drink 8 eight ounce glasses of water per day (one before each meal or snack except breakfast) as this will help curb your appetite, and get a healthy exercise program going every other day, like on Monday, Wednesday and Friday.

 
Check out this link for exercise information:

http://www.fitstep.com/Library/Exercises/Exercises.htm

How to LOSE weight?

First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn't gain your weight overnight so don't expect to lose if overnight. Plus, weight lost slowly is more likely to stay off than weight lost in a hurry.

If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)

Info if you are trying to LOSE weight:

http://www.bmi-calculator.net/treatment/overweight-treatment.php

How can I Lose 1 pound of body weight per week?

One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.

But it's not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.

What should a minimum calorie intake be?

As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

Normal Adult Height-Weight Range Table

http://www.recipehound.com/weight.html

Average Teenager Weight

http://lifestyle.iloveindia.com/lounge/average-teenager-weight-236.html