How do I do this?

[mantis]

How do I keep lean muscles and get stronger and faster at the same time?

[platinum_angel]

do more aerobic exersices

[mantis]

Such as what?I am new to this.

[Tom Yum]

You're looking to improve your strength and speed while staying lean?

I would recommend lifting 2 times per week. Your workouts should consist of weight that you can lift for only 5-8 repetitions and 3 sets for ea excercise. From what I understand, this increases the relative % of fast twitch muscle fibers and thickens your tendons, which are responsible for explosive movement - if you have never lifted before or have been in a long layoff, spend a week or two doing sets of 12-15 reps to prepare.

Also work on running. Build a cardiovascular base for 2 weeks running 2-3 miles @ 8 min/mile. Then work on wind sprints - 100M x 10. Run 3 times per week.

Set your running times at a pace that challenges you - 8 min mile might be too slow or fast for you.