How to get songs and TV shows off of my iPhone 4?

I'm on iTunes on my computer and I can't figure out how to get some songs and TV shows off of my phone. Please explain to me how to! The more details, the better.

ITunes seems to be very complicated. I recommend you to use this freeware: Syncios which will let you delete freely any information, such as songs and TV shows as well as videos, contact and so on. You can also use it to import files, backup and restore information of iPhone.