How can u get toned arms?

Pick up a good diet. Drink plenty water and find an excercise routine you feel comfterable with. Try looking on youtube?

Lift light weights at high speed and high reps

exercise 'nuff said

Pick up a good diet. Drink plenty water and find an excercise routine you feel comfterable with. Try looking on youtube?

Lift light weights at high speed and high reps

exercise 'nuff said

Do these exercises three to four times a week and within a month you'll start to see ripples you never knew you had. Warm-Up: Do three minutes of cardio before your arm routine to increase your heart rate, loosen your muscles, and help avoid injury. Jumping rope, climbing stairs, and walking on a treadmill are great options. Once your torso begins generating a little heat, do two sets of 24 small (about five inches in diameter) arm circles to warm up your biceps, triceps, and shoulder muscles. Move your arms forward for the first set, backward for the second set. Tip: If you don't have hand weights, use cans of food or water bottles filled with sand or uncooked rice. Push-Pull Kickback How to Do It: Stand in a squat position, legs shoulder-width apart, knees bent at about 45 degrees, and chest leaning slightly forward. Hold a light dumbbell (three to five pounds is a good starting point for all these exercises) in each hand, palms facing your thighs. Bending your arms, bring your fists up toward your torso, in front of your armpits. Push the dumbbells straight out in front of you, fully extending your arms, knuckles up. Bending your arms, pull them toward your armpits and extend them back behind you until they're straight (shown). During this part of the exercise, pretend your upper arms are glued to your sides to better isolate the triceps. Do three sets of 12 repetitions. What It Does: Works your chest and triceps. You'll see results along the backs of your arms and in the area where your shoulders meet your chest. Shadowboxing How to Do It: Stand upright, legs spaced slightly wider than your shoulders, hands in front of your face (like a boxer getting ready for a bout), with a light dumbbell in each hand. Extend your right fist as if you were hitting someone in the face, angling the punch toward the opponent's opposite ear. As you pull your arm back, imagine that you're ducking an incoming punch and bend your knees into a squat. Stand and repeat with the other arm. For the next punch, move your fist in a rapid upward motion, as if hitting someone just under the chin. Squat, stand, and repeat with the other arm. For the last punch, extend your arm as if punching someone on the side of the jaw with your knuckles (shown). Squat, stand, and repeat with the other arm. Do two to three sets of punches, 10 seconds for each set. What It Does: Works your biceps, triceps, shoulders, and upper back -- the whole package. The squats will develop your glutes and quadriceps. The rapid and dynamic moves will give your heart a workout, too. Double Biceps Curl How to Do It: Stand upright, feet close together, knees relaxed. Hold a dumbbell in each hand, pressing your elbows close to your sides, palms facing forward. Bend your arms so your forearms form 90-degree angles in front of you. Squeezing your biceps, slowly lift the weights up toward your shoulders. Lower your arms to the starting position. Palms facing up, slowly curl your arms back up, this time to the outsides of your shoulders (shown). Again, remember to press your upper arms tightly against your sides to really work the biceps. Do three sets of 12 reps. What It Does: Works the very centers of the biceps from multiple directions, creating chiseled definition. Standing Push-Up How to Do It: Stand facing a desk or a sturdy ledge. Place your hands shoulder-width apart on the surface in a push-up position and place your body at a 45-degree angle with the floor. Pull your navel inward and balance your weight on the balls of your feet (shown). With elbows close to your sides, bend your arms and bring your chest toward the desk as low as you can, inhaling as you descend. Slowly push yourself back up to the starting position, exhaling as you rise. Do two to three sets of 8 to 10 reps. To increase the challenge, do half the sets underhanded, gripping the desk or the ledge from below. This focuses the benefits on the lower triceps, which most women have a particularly hard time firming up. As you improve, intensify the exercise by moving your hands closer together. What It Does: Strengthens your triceps as well as your abdominals and shoulders, which can improve overall posture. Cooldown: Stretch the muscles you just worked to reduce soreness and maximize flexibility. Sit in a chair, extend your arms in front of you, one over the other, and clasp your hands to stretch out your biceps. Switch arms and repeat. Then bend forward and clasp your hands behind your back. Lift them gently for a deep stretch in the triceps.

You need to burn more calories than you take. In this way, you can tone not only your arms but your full body, also. You need to lose fat and become fit. And also you need to exercise. Try not to take fatty things, and exercise more. Eat fat less foods, and eat lean meat protein, vegetables, milk and a lot of water. Push Ups Diamond Push Ups Knuckle Push Ups Finger Push Ups Tricep Dips Burpees Crunches Reverse Crunchs Leg Raised Crunches Straight Leg Rises Straight Leg Pendulum Butterfly Crunches Bicycles Mountain Climbers Bridge Squats Calf Raises. Do these exercises as much as you can. But remember you need to do all. These all are equipment free and you won’t waste $0 on it. These exercises will not only make you lose weight but it will turn you fit, get you a lean body, and build muscles. The two exercises Mountain Climbers and Burpees are strength exercises which will strengthen you. If you can’t do these exercises, or don’t know how to do, then search on Google images or YouTube you will know. ................. Good Luck!

Effective weight loss diet implies a balanced diet, your body should get the right amount of trace elements, minerals and vitamins. If you have something to rule out completely from your diet, your body "does not eats." What you should pay attention to: correct choice of diet mandatory training to diet adherence to dietary recommendations right out of the diet change in diet lifestyle changes the inclusion of exercise