How to Strengthen and Tone Your Arms For Good

Many women pine after flab-free arms but won't lift more than five-pound weights in fear of bulking up. If you want to see real results in your muscle definition, the answer lies in shocking your body with heavier weights. Celebrity trainer Jennifer Cohen recommends lifting heavier weights one or two times a week in order to shock your body, build lean muscle, and achieve definition.

If you tend to grab three- or five-pounders at the gym, Jennifer suggests alternating with 10-, 12-, or 15-pound dumbbells. Working with lighter weights one day and heavier weights another will keep your muscles guessing so you don't plateau and you continue to get stronger and leaner.

You can do a ton of cardio and strength training, but unless you really revamp your diet, you won't see the results you're after. Cut back on processed foods, follow these clean-eating rules, and when you're feeling full, remember this piece of tough love from celebrity trainer Anna Kaiser: "put down the fork."

To optimize your diet's fat-burning potential, look to these metabolism-boosting recipes for breakfast, lunch, dinner, and even snack time. All of these dishes include ingredients that have been proven to help fight fat!