• Men aren't the only ones capable of substantial muscle size, tone and definition.female bodybuilder image by Steve Lovegrove from Fotolia.com
  
  With hard work, dedication and the right plan, you can achieve a sculpted body worthy of competition. Female bodybuilding, fitness competitions and strategy have come a long way since the first Ms. Olympia competition in 1980. Steroid use has grown with the sport. However, you don't need to rely on drugs to develop the body you want.
  
  

The Basics

• Before entering into a bodybuilding program, you must consider four factors. Don't be afraid of heavy weights. Many women are instructed to complete endless repetitions using low weights, but this isn't necessarily the most effective way to build muscle. Include muscle confusion. This technique involves switching up your routine every three weeks or so to avoid hitting a plateau.
  
  The importance of nutrition cannot be understated. Your muscles need fuel in the form of food. Protein is particularly essential to any weight lifting regimen. Consult your doctors before beginning any workout plan.
  
  

Bulk

• Low repetitions of heavy weights are used along with an increase in caloric intake to produce bulk. Eat healthy, nutritious foods such as lean proteins, whole grains, fruits and vegetables as opposed to "empty" junk calories such as candy, soda and fast food. During this phase, you are "feeding" your muscles through nutrient intake and weight lifting. A typical bulking phase will last no more than three months, after which you will need rest and recovery.
  
  

Trim

• Switch to higher reps with slightly lighter weights along with additional cardio exercise to produce more toned, trim muscles. The goal is not necessarily to lose weight, but rather to produce more muscle definition. Excess calorie intake is not needed nor recommended during this phase, but you will still need to ensure that you are taking in sufficient calories to support your activity level. This may last anywhere from three to six weeks, depending on your goals.
  
  

Competition

• Many competitions have height and weight requirements, so the goal is to adhere to those restrictions while maintaining personal safety. Increased lean muscle raises your basal metabolic rate, which can burn fat and reduce overall body fat. Cardio exercise can supplement your weight-training to burn fat and achieve optimal results for your competition.