Any diet that you go on to gain muscle should include a lot of protein. Protein will help build and repair muscles after you work out. P90x is a good workout plan to build muscle.
The only way to build muscle is with exercise. That being the case, since exercise requires calories, building muscle will also burn off fat.
Lunges. see: http://en.wikipedia.org/wiki/Lunge_(exercise)
Exercise is the best way to build muscles. In this instance it's best to use low stress exercises like in a pool.
Squat.
Do burpees
If you intend to run for miles, there is not very much that could be advised that will build muscle! ... the reason being that long distance running or long continuous exercise regimes do not lend themselves to muscle-building. on the contrary, in fact, regular distance running or swimming, etc., gradually 'builds' leaner muscle, but it does get rid of fat. The best 'natural' exercise for building muscle is sand-dune-sandhill running over shorts sprints of less than 1 minute. If you repeat these, you can create some kind of "interval training" regime, and this will help build muscle if you exercise correctly.
Weight training is the best way to build extra muscle and body size.
Eating lots of proteins daily will help build body fat into muscle because muscles need protein to grow. Eating lots of chicken and beef in a diet plan is excellent.
The most often recommended way to build muscle, regardless of age, is through plain exercise, specifically weightlifting. Combining weightlifting with proper nutrition, hydration, and rest can produce the best results. Some supplements exist but are not proven, and can produce dangerous results.
The ability of muscles to perform over time without significantly losing strength is called muscle endurance. Regular, extended exercise is the best way to build endurance.
A build up in lactic acid can cause muscle soreness. Also, it is important to get a good source of protein so your muscles have more building blocks to repair themselves, and cardio exercise (anything that raises your heart rate)
To build upper body strength the best chest exercise is lifting weights.Dumbells are the easiest way.Start on smaller weights and build up to heavy weights.