Hello! I am 15, and I weigh about 110 pounds, I am 5 feet, 4 and a half inches tall. I race BMX, and have been since I was 9. I am physically fit, not fat, have never been. I have quite a good training regimen, in my eyes. I have to continually train and gain muscle to do well in my BMX. I race it nationally, and my class is the hardest class of girls, being as we are at the age allowed to turn pro. This is what I do:

Monday
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Yoga with a show on Fit TV called "Breathingspace Yoga" for 30 minutes.
Workout with a show on Fit TV, called "Bodies In Motion" which consists of 10-15 minutes of aerobics, 10 minutes of free weight training (3 pounds), 5 minutes of AB work, and 5 minutes of stretching.
Punch and kick my punching bag for about 30-45 minutes.
Practice at my local BMX track for one hour in the evening.

Tuesday
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Yoga for 30 minutes.
"Bodies In Motion" for 30 minutes.
Punching bag for 30-45 minutes.
Train with my BMX trainer on a BMX track for 2 hours.

Wednesday
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Yoga
"Bodies In Motion"
Punching Bag

Thursday
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Yoga
Bodies In Motion
Punching Bag
BMX for 1 hour.

Friday
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Yoga
Bodies In Motion
Punching Bag
BMX for 2 hours (practice, then race)

Saturday
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Bodies in Motion
Punching Bag

Sunday
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nothing, rest the muscles.

So, basically.. Do you see anything wrong with this program? Or anything I should be doing nutritionally? All I would like to know is whether this should help me build muscle, should I start running? Less of each workout?? Thank You for the help in advance!!

You don't say anything about your diet so I don't know where you might be lacking nutrutionally. What is going to be very important for gaining and maintaining muscle is that you get enough protein and enough overall calories. Get about 1g protein per pound of bodyweight and good complex carbs, Fresh veggies and minimal junk. It will definitely help your performance and health.

Your regimen looks ok to stay "fit", but if your goal is muscle you're going to need to do some resistance training with more than 3 lb. weights. You obviously don't want or need a lot of muscle bulk(and being female, it's a lot harder to do that you might think anyway) so training with a moderate weight will help you gain some strength and good muscle tone. Maybe replace one or two of the aerobics sessions a week with some weight training. Compound movements like squats, rows and presses should pretty much take care of your functional needs. Running is good cardio and will help tone up the leg muscles, but too much will burn a lot of calories, maybe more than you can afford to lose to keep your muscle (of course you can always eat more to compensate). But resistance training is where your strength is going to some from. Good luck in the gym and on the bike!

Thank You for that. I have just a few quick questions, if anyone can answer these for me it would be great.

- Would 5 or 8 pound weights be sufficient to gain more muscle?

- What foods are a good source of protein and/or complex carbs?

- How many calories should I be taking in each day?

- How many calories does running burn?