As some women are reportedly spending up to $20,000 to achieve sculpted "trophy arms," a New York City fitness trainer says a targeted at-home routine and proper nutrition can offer a more affordable alternative.

Marfred Suazo, better known as Fonz the Trainer, said he often has clients aiming to get what he calls the "holy grail" of arms.

Building trophy arms doesn’t require daily workouts — but exercise selection, controlled movements and nutrition matter, according to Suazo, who runs a program called the Decade Strong Blueprint.

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"A lot of people talk about tone and things like that, but I think the best thing — the epitome of an arm — is having it well-balanced and well-framed into the body, and having the right proportion from the shoulders to the triceps and biceps," he told Fox News Digital.

The goal should be proper proportion to a person’s frame rather than size, Suazo emphasized.

A structured approach can help people make the most of their workout time, according to the trainer.

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"Most of us don’t have so much available time to do it, so we want to do it as smartly and as effectively as possible," he said. "A more planned-out training protocol will get you to that point where you really start seeing the arms develop and change in shape."

Suazo shared the following tips for building stronger, more defined arms.

No. 1: Choose the right exercises

Suazo recommends combining exercises that work multiple muscle groups — such as pull-ups, rows and chest presses — with movements that target specific areas, including lateral raises and triceps extensions.

"We’re building muscle with these bigger movements, these compound movements, and then just fine-detailing everything else with lateral raises, triceps extensions and overhead triceps extensions," he said.

No. 2: Find the right frequency

Suazo recommends training the arms twice a week, noting that chest and back workouts also work those muscles.

"Two to three times a week, I think, is more than enough."

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Adults should do muscle-strengthening activities that work all major muscle groups at least two days a week, according to the Centers for Disease Control and Prevention.

Muscle-strengthening activities can include lifting weights, using resistance bands or performing body-weight exercises such as pushups.

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It’s also important to allow muscles time to recover. The National Institutes of Diabetes and Digestive and Kidney Diseases advises against working the same muscles on consecutive days.

No. 3: Focus on controlled movement

Some common mistakes include rushing through exercises and failing to use a "full range of motion," Suazo said. 

"Full range of motion" refers to a comfortable range performed with good technique, without forcing a painful movement.

Suazo emphasized deliberate, controlled movements rather than simply rushing to reach a target number of repetitions.

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"Moving with intention is the biggest thing, where you’re really fatiguing the muscles and you’re getting growth and stimulus out of them," he advised.

Lighter weights can also challenge the muscles when the exercises are sufficiently demanding, Suazo added.

Make nutrition count

Nutrition also plays a role in getting the desired results, Suazo said.

"You use the gym and all your training programs to really shape the arm as best as possible and build the areas that you want – to reveal these things, you can only do that with proper nutrition."

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Protein helps the body build, maintain and repair muscle, according to the National Institutes of Health’s Office of Dietary Supplements.

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Suazo recommends three to four meals a day, with protein included throughout the day.

"You want to have protein-conscious meals a few times per day," he said. "This will help reveal all the hard labor that you’re doing in the gym to develop a tremendous physique aesthetically."

Turning the clocks back at the end of daylight saving time has been linked to trouble falling and staying asleep, while ongoing sleep loss can take a toll on health.

While some research has suggested that the fall time change could have some cardiovascular benefits, the abrupt loss of evening sunlight can suppress serotonin and melatonin production, which can lead to a depressed mood, according to Dr. John La Puma, a California physician and expert in nature-based medicine.

The body’s internal clock does not automatically follow the clock on the wall, La Puma noted.

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"When the clocks change, your body clock is still on the old time," he told Fox News Digital, pointing out some common effects people may notice.

"So, for about a week, you wake up an hour early. You get hungry early. You feel sleepy early. It gets dark by five. Afternoon light goes away. You get months of short days. … You need coffee just to feel human. It's not great."

Making small adjustments to your routine after the time change could help ease the transition, the doctor said.

No. 1: Make small schedule shifts

With clocks turning back overnight Saturday, people can begin moving bedtime, meals and wake-up time later in small increments on Friday, according to La Puma.

"So, you move your day later in small steps," he advised. "You move your bedtime and meals the same 15 minutes each time."

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For someone who normally goes to bed at 10 p.m., that could mean 10:15 p.m. Friday and 10:30 p.m. Saturday, before the clocks change. Wake-up times and meals can shift by the same increments as schedules allow.

No. 2: Don't spend the ‘extra hour’ on a late night

Since the time change falls on Halloween, Dr. Saema Tahir, a sleep medicine doctor in New York City, cautioned against staying up late and drinking, operating under the assumption that the extra hour covers it.

"Keep alcohol moderate, finish drinking a few hours before bed and avoid caffeine after early afternoon," she advised.

"Alcohol makes you drowsy at first but breaks up sleep in the second half of the night. Caffeine stays in your system for hours. Together, they can leave you more tired on Sunday than you would be with no time change at all."

No. 3: Get outside at the right time

La Puma also emphasized the importance of being intentional about outdoor exposure.

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"You want to get outside at the right minutes, at the time of day and in the right place if you can," he advised, specifically recommending getting outside each afternoon later in the day.

"Late-day daylight is different than morning daylight. Late-day daylight tells your body the day is running long, and it shifts later," he said.

Once you've adjusted to the time change, Tahir recommends getting outdoor light within an hour of waking every day through the winter.

"Light is the strongest signal the body clock gets," she told Fox News Digital. "Evening light pushes it later, which is the direction you need to go for 'fall back.' Morning light keeps it stable over the darker months and supports mood and daytime alertness."

No. 4: Create a wind-down routine

Choosing a relaxing activity that signals bedtime is approaching can help to promote a consistent sleep schedule.

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La Puma suggests choosing a relaxing bedtime ritual, such as working in a paper workbook, sipping chamomile tea, taking a bath or using aromatherapy, options he outlines in his book, "Indoor Epidemic."

"Very specific things that tell your brain and body, 'I'm winding down so I can go to sleep.'"

No. 5: Avoid caffeine and screens

Other tips include limiting caffeine after noon and stopping screen time at least an hour before bedtime.

La Puma warned that light from the screen can suppress melatonin, the hormone that helps signal it is time to sleep. Even using night mode may not fully prevent that effect.

No. 6: Keep a consistent schedule after the change

Once the clocks change, it’s important to maintain a regular wake-up time, including on weekends, La Puma said.

"Pick one wake-up time and keep it every day, weekdays and weekends."

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La Puma cited an eight-year study of about 60,000 people that linked consistent sleep and wake times to a 19% lower risk of death.

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"So, sleep and wake times have important effects on heart attack, stroke and cardiovascular mortality," he said.

Anyone experiencing persistent trouble falling or staying asleep, frequent daytime fatigue or sleep loss that interferes with daily activities should contact a healthcare provider, according to the National Institutes of Health.