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I'm trying to do the same thing. And from my experience, here's what I've learned:

1.) You need to have variety in your exercise:

A. For muscular repair - Do weight training one day, and a long run the next, for example. You need to do this to give your muscles time to repair. A slow cardiovascular exercise or cool down after a workout also serves to push the lactic acid out of your muscles. Lactic acid enters your muscles during periods of stress, and causes fatigue by limiting the oxygen and nutrients that get to them, so you don't want that.

B. For muscle stregnthening - There are three types of resistance training:

-Isometric; muscle tension with little or no movement (pushing against a wall, suspension exercises, planks, etc.)
-Isokinetic; resistance through full range of motion (using machines, etc.)
-Isotonic; combination of muscle contraction and movements (free weights, etc.)

What you want are isometric and isokinetic exercises. These are generally done in slow, controlled motions, allowing the muscles more time to stretch and recover. So what these exercises do is fill in your muscles slowly, but densely, so the result will be very toned muscles.
But don't forget about doing isotonic exercise! Every now and then (once, maybe twice a week) you want to do some heavy lifting, as this will condition your muscles to a new level of weight.

2.) You SHOULD have a good diet (with variety) - A good diet is not necessary for survival and exercise, but it's definitely is safer than living off Taco Bell! I'm hungry for some steak quesadillas now….
Anyways, what a good diet will do for you is supply your muscles with the nutrients it needs to repair and become stronger. Eat your vegies, whether you like them or not. You also need a proper balance of carbohydrates, good fats (non- saturated/trans fats), and protein. Carbohydrates and fats are stored energy, and protein turns them into the energy you need. An example would be something like Spaghetti and meatballs; or chicken with pasta or mashed potatoes; grilled fish and rice with a side of vegies is an exellent meal.

FINALLY, I need to remind you of a proper workout routine:

1. Warm up slowly - This will get the juices flowing (for lack of a better term) and condition your muscles for the coming workout. Go on a slow 1- to 2-mile run, or to some rowing or biking.

2. Stretch - This increases your muscles' elasticity and prevents injury. It is better to stretch as a part of the warm-up.

3. Work out

4. Cool down - As said earlier, a slow cool-down run pushes the lactic acid out of your muscles and thus helps them repair and stregnthen after a workout.

Good luck!
-Joe

p.s. Don't listen to those other guys about taking pills, "supplements," weight-loss diets, etc. The only way you'll get stronger is by moving your muscles. You can not get stronger by sitting on the couch and popping pills. Ancient Greek and Roman warriors did not get srong and create empires by going on diets.