Myth 1: You will get Cut and Defined with Light Weights, More Reps

Light weights and increased reps do not create a physique that is defined and ripped. What that does is build muscle endurance. The way to lose body fat and get definition is to have a low fat diet and do cardio. Sorry girls, that's the only way to do it.

Myth 2: All my Muscle will turn to Fat if I Stop Weight Training

Fat tissue is completely different from muscle tissue so it is a physical impossibility for muscle to turn to fat tissue. While you can change the amount of muscle mass you have in our body or the amount of fat that you have in your body, you most definitely can not turn one into the other.

Myth 3: Women who Train with Weights get Big and Bulky

When you fall for this myth you will ensure that you will never, ever reach your true potential. It is the testosterone that makes you bulky, so as long as your body is producing more estrogen than testosterone then you will never get bulky. The women who are extremely muscular have undergone specific training and stick to a diet that is specially formulated to create and support that bulk. But, don't let the fear of becoming a big, bulky Amazon type hinder you in the weight room.

Myth 4: Bodybuilders are not Healthy

On the contrary, bodybuilding is about using good nutrition to support a strong body. It is about eating the right, nutritious foods, getting all the right vitamins and minerals and having good health as a foundation to support their bodybuilding lifestyle. The idea that bodybuilders are not healthy stems from documentaries and the media highlighting preparation that is done several days prior to competition. It is during this time that the practices that body builders do (severely cutting calories, cutting nutrients and basically dehydrating themselves) to make them look more defined that are unhealthy. This does not mean that the bodybuilder herself is unhealthy.

Bodybuilding Error #1 : Too Reliant on Supplements

Supplement overload is a common malady among bodybuilders. They actually take too many supplements in an effort to achieve a huge, ripped body overnight. There are some supplements that will help you build muscle, but to overload on supplements will get you nowhere.

Bodybuilding Error #2: Aversion to Carbs

Carbs are necessary for building muscle so omitting the carbs from your diet is a grave mistake. Your body stores carbs as muscle glycogen in the muscles and that is what fuels you during weight training. You need carbs if you want to increase your strength and muscle gains.

Bodybuilding Error #3: Too Much Information!

You can be bombarded with information as a bodybuilder but if you have no clue how to put it into action, you will get nowhere. Stick with the basics of training, eating and resting. This is the simplest route to maximum growth.

Bodybuilding Error #4: Not Tackling the Weakest Link

Many bodybuilders tend to train their body parts that are the strongest and neglect their weakest parts. After all, who wants to acknowledge a weak body part? However, when you put effort into working your weakest body parts you will balance out your physique.

Bodybuilding Error #5: No Point of Origin

This is a common problem with bodybuilders when they begin a weight training program. It occurs because they have no idea where they should begin. Before you begin your training program you should take into account your fitness level, physique, strengths and weaknesses and make a plan.

Bodybuilding Error #6: Improper Form
Bad form is not only nonproductive for gain; it can also cause injury to you. This is a common mistake among bodybuilders. Many times it is all about ego. They try to lift so much weight that form falls to the wayside.

Bodybuilding Error #7: Not Enough Intensity

There are a lot of bodybuilders who lack intensity in their workouts. High volume training does not create anaerobic intensity. Intensity in your training is produced through the pounds and force that is used. If you don't challenge your muscles your body won't grow.

Bodybuilding Error #8: Ignoring the Plateaus

Many bodybuilders fail to recognize the importance of plateaus. When you hit a plateau it means that you need to make changes in your program. Maybe you need more rest, more calories or a change in your training method. Don't ignore the plateaus, make the necessary changes.

Bodybuilding Error #9: Not Tracking Progress

If you don't track your progress you have no idea what you need to change and what you need to keep. Many new body builders fail to track their progress and it stops their progress right in its tracks.

Tip 1: No Skipping Meals! A Girl's Gotta EAT!

You need to eat. Even if you don't feel hungry, eat at the appointed time. This will help you to put on quality muscle and to do this you need to eat without regard to your hunger levels. If you eat based on your moods you will not gain the muscle that you want.

Tip 2: Timing your Meals for Maximum Effectiveness

If you want to eat for optimum muscle growth, you need to eat 5 to 6 times a day. This means that every 2 to 3 hours you should be eating a meal of lean protein, healthy fats and starchy/fibrous carbs.

Tip 3: Don't Skimp on the Calories

You need to consume calories if you want to bulk up, but all calories are not created equal. You need to eat foods that are dense and high quality. What's more, you need to eat enough of them. The trick is to choose the right kinds of foods and track how many calories you eat as well as how many you burn.

Tip 4: Vary your Nutrients for Optimum Success

Avoid getting stuck on certain foods because if you want to bulk up you diet must be varied in its nutrients. Sticking with one or two foods severely limits your calories and your nutrient intake. Switch it up and add variety to your diet.

Tip 5: Time your Meals for Maximum Gain

Many people stick with three meals a day, but if you want to add lean muscle mass to your body, that just won't work. Eat frequently, five or six times a day in order to get enough calories and keep your metabolism high.

Tip 6: Shopping Smart

When you shop to fill your pantry, stick with the foods that you need such as whole grain breads and fresh vegetables like avocado and potatoes. You should also have plenty of lean meats, poultry and fish. You have to eat if you are going to build muscle, so have plenty of good food on hand.

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