Tip of the Week: Embrace change, don't shy away from it.

Change is intrinsic to life. It is required of every living thing on this planet. Change happens constantly, as we digest, repair, grow, rehydrate, respirate, excrete, process, shed and age, every single day. Change is inevitable to life, and it is something we all have the power to affect on the outside as well as within.

Of course, by now you've probably realized that the better part of my life has been spent working for change on a human scale, via exercise and nutrition and taking care of one's recuperation requirements. That is the kind of change we can all embrace.

But I want you to embrace other changes that may not seem so palatable, like the muscle soreness that comes after a good workout, or the softening around the midsection we see after taking a layoff from the gym to heal old aches and pains. Sometimes change doesn't always feel like it's for the better, but if we understand that it's all part of the cycle of life, change is never a bad thing.

Q: I've noticed lately that my skin has been drier than usual, and it seems to be in correlation with a new cardio program my personal trainer has me on. Could there be a connection?

Joe: There can absolutely be a connection. Skin is comprised mostly of water — 70 percent in fact. So dehydration of the skin can happen quickly if you are not making sure to keep yourself hydrated.

The skin is vital to our existence, and one of its most important functions is to eliminate toxins from the body. Without enough water to keep it hydrated, however, it can't function properly, so dry skin isn't merely a cosmetic issue, it is an indication of less than optimal health.

You've probably heard by now that it's important to drink eight to 10 glasses of water per day. This is no exaggeration. Moreover, this recommendation is based on the average person, not one who regularly engages in physical activity, especially cardio.

To determine whether you're drinking enough water each day, check the color of your urine. If it's a pale yellow, then you're doing fine. If it's a deeper shade, then you need to start drinking.

By the way, I do realize that it's difficult for some people to drink that much water in a day. For them, I recommend keeping a low-calorie drink handy, such as iced tea or water with a hint of juice. The important thing is to remain hydrated at all times, regardless of whether the liquid you drink is clear or not.

Q: What's the best exercise I can do to add 1 inch to my arms by next summer? I really want to have impressive arms by the time I hit the beach next year.

Joe: There isn't a single exercise you can do that will give you the kind of growth you seek. What I can recommend for you, though, is a combination of exercises that, if done properly, can potentially add that inch to your arms you seek.

First of all, the upper arms consist of two muscle groups — the biceps and the triceps. You must train both to achieve balance in your arm, which is why one exercise can't do the trick. The triceps actually comprise about two-thirds of your upper arm's total mass, so don't pay preferential treatment to your biceps, no matter how great the temptation.

Below I've outlined a total arm routine that is made up of three supersets, which means you will be pairing up two exercises for each superset — one triceps and one biceps. The entire routine should take you only about a half-hour, but if you do it correctly, your should literally add about a half-inch to your arms after a single workout. Of course, the effect will be temporary, but take it as a sign of things to come.

Joe's Total Arm Routine

Superset —— Sets —— Reps

Triceps pushdowns/barbell curls —— 4 —— 10-15

Seated French press/preacher curls —— 4 —— 10-12

Machine dips/incline dumbbell curls —— 4 —— 10-12

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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