Most people that you see in the local gym would probably tell you if you asked them that they are there because they want to change the shape of their body. But when you have been going there for a while it seems that the majority of them are not getting the results they want.

Your goal when working out should be simple. Burn fat and build muscle. I am not talking about "bodybuilder" muscle necessarily. I am talking about gaining muscle that changes the shape of your body.

For most of my life I wanted to be fit but it all seemed so complicated. Because I had never really gone to the trouble of getting the correct information, I thought it was not possible for me to look fit and athletic.

At 46 years old I had resigned myself to looking pear-shaped and flabby with narrow shoulders and wide hips. I was fortunate enough however to stumble onto a training program that changed my thinking about what it takes to become physically fit and enjoy myself while doing it.

As a result of this "new" information, I changed from a flabby, pear-shaped guy, into a man with a "V" shaped body, wider looking shoulders and narrower looking hips...in 12 weeks.

Here are 5 tips that gave me the focus and the determination to accomplish what I had always thought was not possible for me.

1. I got my hands on a training schedule and workout routine (you can find them all over the internet) that I could believe in based on results that others had gotten. Forget about what you hear from other people who think they know all about fitness training and read material from people who have gotten the results that you want.

2. Weight training for about 45 minutes a day for 3 days a week. High intensity, meaning short rest periods between sets and pushing myself to do more weight each week with the same amount of reps.

3. Short 20 minute aerobic workouts 3 alternating days a week. Ideally, first thing in the morning before you eat anything. These must be high intensity, interval type routines, meaning that you must push yourself hard for a minute and then back off for a minute, increasing your intensity (effort) as the routine progresses.

4. Eat 4 to 6 smaller meals each day consisting of a portion of protein and a portion of quality carbohydrates with a couple of good portions of vegetables thrown in. Drink 8 to 10 glasses of water throughout the day and limit your fat intake. Avoid sweets and high fat foods.

5. Take one day off each week and eat whatever you want and don't workout. Rest and enjoy yourself.

Of course this is the condensed version and there are a lot more details. But if you are serious about once and for all changing the shape of your body and feeling good about how you look, you will find the details yourself.