9 Tips to Lose Weight, Gain Lean Muscle, and Get in Shape

How can I get in shape?

That's a tough one and there's no one-size-fits-all answer.

Good news is that there are some basic principles that can help you lose weight, gain lean muscle mass, and get in shape with minimal effort.

Here are nine easy tips to get you started:

1. Set goals and write them down. Be realistic with your goals. Losing 5 lbs in 14 days is doable but 30 lbs in 14 days is not.

2. Eat lean meats, vegetables, whole grains, and fruits. Stay away from evil white carbs (white sugar and white flour) - basically if it's white, then don't eat it. And if you can -- go organic with all your food choices.

3. Eat more frequently. Go for 6 small meals rather than the standard 3 meals. And if you must stick to three meals then eat breakfast like a king, lunch like a prince, and dinner like a pauper. And don't eat 3 hours before you go to bed.

4. If you must eat "evil white" carbs, balance them with protein. If you are craving carbs and want to order those fries, then make sure you balance those fries with a burger (sans the bun). Cheating once or twice a week is okay -- but try to do it earlier in the day and balance with carbs!

5. Drink lots of water. Lots of water. Repeat, lots of water. That means at least 64 oz per day (8 x 8oz glasses).

6. Workout with weights three times a week. This only takes about 20 minutes and will do the trick. Three sets and 20 reps per body part. Women, this applies to you, too!

7. Walk for 30 minutes five times a week. Easy.

8. Everything works...but not for long. Yes, this plan of attack will get you in shape, but you'll have to change it up after a few months.

9. Visualize what your ideal body will look like. You may want to even create a vision board.

Tags: fitness, weight loss success

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