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."

Cavities aren't the only Halloween candy hazard — many sweets can cause a fright to teeth and dental work even in adults, a dentist warns.

Hard sweets can crack a tooth, while sticky treats can pull out dental work, potentially turning a trick-or-treat haul into an expensive dental visit, according to Dr. Marc Lazare, a New York City dentist who has practiced for nearly 30 years and focuses on biomimetic dentistry.

But Lazare isn't trying to spook people. 

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"I'm never going to be the dentist who says, 'Don't enjoy Halloween. Don't have candy,'" he told Fox News Digital. "I love Halloween."

It's all about moderation, he said.

As a dentist, he said he evaluates candy by how it could damage teeth: "Can it harm the enamel? Can it contribute to decay and cavities? Can it pull out a filling or a crown? Can it crack a tooth?" 

People with fillings, posts, crowns, existing cracks or teeth weakened by grinding are particularly vulnerable, he noted.

Hard sweets can force people to crunch down, which may crack or split a tooth, especially one that has already been restored, Lazare said.

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"Anything where you have to force a crunch is not good," he said.

Super-sticky candies and caramels can cling to teeth and pull out fillings or crowns. Chewy sweets can get stuck between teeth, prolonging sugar exposure and what Lazare called an "acid attack."

Sour candy can also expose enamel to acid, he warned. He recommended avoiding snacking throughout the day to help limit acid exposure.

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Candy isn't the only Halloween treat that can haunt your teeth, Lazare noted. While raisins are often seen as a healthier alternative for trick-or-treaters, they can stick to teeth and also contribute to prolonged acid exposure. 

"Raisins are probably one of the worst things you can have for your teeth," he said.

Lazare said his treat recommendation would be chocolate, which melts and dissolves quickly. Dark chocolate is best, he said, because it tends to be lower in sugar than other candy, but beware of fillings like raisins and toffee in that chocolate.

If you do indulge in some Halloween candy, Lazare said, some easy tips can help mitigate the damage.

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Rinse with water and wait about an hour before brushing because acid can temporarily soften tooth enamel and brushing immediately may increase wear. Then maintain your regular brushing and flossing routine. 

Sugar-free gum can also help clear food from teeth and get saliva flowing, Lazare said.

If a crown or other restoration comes out, "don't panic," he said. "Stop chewing on that side, save any crown or restoration that comes off, and contact your dentist promptly. Never try to reattach it with household glue."

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Anyone experiencing severe pain, swelling or significant bleeding should "seek urgent dental care," he said.

Some restorations may be reusable, depending on their condition.

The main goal, Lazare said, is prevention, a central tenet of his biomimetic approach, which focuses on preserving natural tooth structure for the long term. 

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"We want to prevent damage rather than have to repair it," he said.