Whether a woman is a competitive natural female bodybuilder or not, training with weights instead of doing hours of elliptical or cardio work will increase fat loss while boosting muscle gain. Maybe "boosting" is the wrong word to use here as females produce a lot less daily testosterone than men.
Spending hours training on a stair-climber or a treadmill doing cardio work is a waste of time and energy when the objective is muscle gain and fat loss. The more muscle a woman can hold the faster her metabolism will be and the lower her body fat.
To gain muscle the body needs to get stronger whether you are female or male. A strong muscle is a bigger muscle and that means training to increase strength. This in turn means using heavier weights with slightly more weight and that means increasing the rest time between sets.
Most women are so used to training in order to burn fat that they forget about gaining strength like a male bodybuilder would do. Increasing rest periods between sets will allow a female to train with a heavier weight and get stronger. Rest periods should be between 60 and 120 seconds between sets.
Females should do low reps with heavy weight when doing the basic compound movements and other accessory lifts should be more than 6 reps but still aiming to go heavy. Just like any bodybuilding the form used in every movement is vitally important.
Resting is just as important for a female as it is for a male trying to gain muscle. We all grow when we rest not when we are training. Probably the most important aspect for any female bodybuilder is to stop being concerned about developing too much muscle and looking bulky. Female's produce 10% of the testosterone that a man produces every day so gaining even half a pound of muscle a month is a great gain.
The workout below is an example for a good female bodybuilding workout done two or three times a week:
Resting between 1-2 minutes between each set:
Pendlay Rows 3 X 5-8 reps
Wide-Grip Lat Pulldown 3 X 8-10 reps
Dumbbell Bench Press 3 X 5-8 reps
Dumbbell Flyes 3 X 10 reps
Dumbbell Shoulder Press 4 X 5-8 reps
Side Lateral Raise 3 X 8-10 reps
Dumbbell Bicep Curl 4 X 8-10 reps
Lying Triceps Press/Skull-crusher 4 X 8-10 reps
Resting 1-2 minutes between each set
Barbell Squat Barbell 4 X 5-8 reps
Leg Press 3 X 10 reps
Barbell Deadlift (Stiff leg) 4 X 5-8 reps
Leg Extensions 3 X 10 reps
Seated Leg Curl 3 X 10 reps
Barbell Hip Thrust 3 X 8 reps
Seated Calf Raise 4 X 10 reps
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