Every pro bodybuilder knows that building up means more than just mindlessly lifting dumbbells all day. In serious bodybuilding, 'training' refers more to a lifestyle than just a set of exercises you do regularly. Achieving your bodybuilding goals will take commitment, consistency, drive and - most importantly - a good set of weights.

Less is More

Many beginners suffer from the misconception that more is more: more repetitions would give more results. The world of bodybuilding however, follows the law of diminishing returns; there comes a point when every extra rep won't be much help, no matter how much you are lifting. Besides, the pros know that the best muscle gains come from fewer reps.

Yes, you read that right. To improve your muscle gains, you should decrease the number of repetitions per set, focusing on more weight per rep instead. That's essentially the formula for adding muscle: you lift up to about 60% of your maximum, but only for about 8 to 15 repetitions.

Even your training time should be governed by the Less is More Rule. Don't think that you should just go ahead and train as much as you can within the 24 hours of every day. Not only is that dangerous to your health, but it's unproductive as well.

Testosterone, the masculine hormone, is a critical part of the fat-burning and muscle-building equation. Elevated cardiovascular and muscular activity usually triggers the release of testosterone, but your hormone levels will also subside after a while, often after about 75 minutes. Around an hour would be a good length of time for your bodybuilding workouts so that you're well within the testosterone-high range.

Keep the Variety

You most probably have a set of workouts that you've put together for bodybuilding training. Preparing just one set or schedule, however, is far from enough. Sticking to a single workout day in and day out will make it boring and difficult to maintain.

Cycle between 2 to 4 different training routines to keep things varied and interesting. Your body can get used to working at just a certain level of performance, and that's what happens with just one workout: your body hits a plateau. Mixing things up every now and then will avoid those little stumbling blocks and keep you at building muscle and losing fat.

Varying things doesn't necessarily mean changing the entire routine. You could just change your exercises in terms of reps, for example, or the weights that you are lifting. You have many more options if you regularly incorporate fat-burning cardiovascular exercises in your bodybuilding training routine. Change it up between jogging, cycling and aerobics, for example, so that you don't get tired of things quickly.

Serious bodybuilding takes planning. You have to set everything up so that you are maximizing what you get for your efforts. At the same time, you will also want to set up safeguards that will ensure that you will be sticking to the program for some time. After all, you will be working on your body for the next several months or so.

Create a plan and stick with it

Females need to follow the following rules when you start training and bodybuilding.

• You do at least 3 cardio workouts of 20 minutes per week, preferably pre-breakfast.
• You eat 6 small meals per day, emphasizing proteins, healthy fats and vegetables.
• You don't skip on the carbs post-workout.
• You get at least 7 hours of sleep almost every night.

If the above rules are followed, you will see quicker and better results.
 
Fat Loss Tip #1: Make a Plan and Stick to it.

Some days are tougher than others, especially when it comes to dieting. If you overdo it on one meal, make the next meal according to plan. It is ok to have 1 cheat meal per week, but make it 1 meal, not one day or one week. After the cheat, get right back on the plan.