Arms, defined.

What's the best way to firm and tone your arms? Want a simple answer? Or do you want the truth? Here's the simple answer:

The same way you get your whole body lean and firm.

Here's the truth:

The same way you get your whole body lean and firm, which is...

1. Nail your eating habits throughout the day:

http://45yearold6pack.blogspot.com/2008/03/keep-this-blog-alive.html (read the supporting links as well)

2. Practice the "Red Zone" consistently:

http://45yearold6pack.blogspot.com/2008/06/red-zone.html

3. Build your strength training program around three compound, large-muscle exercises:

http://www.acefitness.org/exerciselibrary/94/forward-lunge

http://www.acefitness.org/exerciselibrary/35/lat-pulldown

http://www.acefitness.org/exerciselibrary/13/bent-knee-push-up

(pivot at the toes with legs extended if you are VERY strong for your bodyweight)

4. Once you build a fitness base, do short, high-intensity cardio workouts:

http://45yearold6pack.blogspot.com/2007/12/40-something-exercise-strategies-harder.html

5. End your workouts with a challenging core combination:

http://45yearold6pack.blogspot.com/2007/12/healthy-habit-4-pilates.html

A good starting weight for the lat pull is about 1/3 to 1/2 your ideal bodyweight. Adjust down if you are struggling to get through half a dozen reps, or up if you're breezing through 15 or more. If the lunges (with extremely controled transitions at the bottom) are too easy for you, elevate you back foot to a step level or even a bench.

How many reps? Use perfect form until you can't budge the weight. Don't keep lifting if you feel queasy or light-headed. Tears are ok.

If you put all this together, and you have the body fat to lose, you should be able to drop between 1-3 lbs per week; or up to 4% body fat per month.

There. That should keep you busy for a while ;-)