Here are a few tips for building muscle and burning fat that will help you get started:

(1) Walk on a treadmill that is inclined perhaps 10-20 percent for about 45 minutes is a great form of long duration cardiovascular workout. You should do this up to three days each week, on the same days as you do your weight training exercises. The other 2-3 days of the week you should do your short duration HIT cardio workout. This might be a short outdoor sprint or run, or an intense workout on a cycle or treadmill.

(2) Keep your workout creative and varied so you don't get bored. You might, for example, jog or cycle slowly for four minutes, then sprint at an all out pace for 20 seconds and then do a minute of jogging for about 10 sets and then cool down with another four minutes of slower jogging.

(3) Train with an intense desire to work hard. You have to work each set until you literally can do another repetition in good form.

(5) If you do not challenge your body it will not adjust by building muscle or burning fat.

(6) You do not want to risk burnout so you should take a week off from training every 8-12 weeks.

(7) Your workouts should be kept short. Don't do a weight lifting routine that takes over an hour.

(8) Give your body time to recover from your weight training efforts. You will not be able to add new muscle if you over train.

(9) As you grow stronger your body will need more time to recover between weight training sessions.

Put together a program that includes these tips for building muscle and burning fat and you will be on your way to a body that has more muscles and less fat.