Arm-Firming Exercise Effectiveness

No one wants to waste endless hours on exercises that just don't work. Particularly when it comes to the arms, you may be eager for fast results so that you can look svelte and toned in sleeveless shirts. While arm-firming exercises can help you develop stronger muscles, they won't help you shed fat, so you may need to add aerobic exercise to your routine.

  1. How to Tone Your Arms

    • Toned arms are the product of two main factors: low fat and strong muscles. No matter how many arm exercises you do, you won't see a difference in your arms if you don't burn fat. You have to burn 3,500 calories for every pound you want to lose, so it's easier to do it by combining a calorie-reduction diet with plenty of exercise.

    The Right Aerobic Exercise Routine

    • Aerobic exercise burns more calories than targeted exercises such as weight lifting or body-weight exercises. Try aerobic routines that also give your arms a workout, such as swimming, jumping rope or exercising on a rowing machine. For an even more intense routine, try incorporating weights into your workout by jogging or walking with weights. Interval training can also increase your intensity. Alternate between a minute or two of moderate exercise and a minute or two of intense exercise for the entirety of your workout.

    Choosing Arm Exercises

    • According to the American Council on Exercise, the three best exercises for triceps -- which are a problem area for many people -- are triangle pushups, kickbacks and dips. Bicep curls with a dumbbell, bench presses, pushups, pullups and similar exercises can also help shape your arms and shoulders. The amount of time it takes to see results depends upon the frequency of your workout, your starting physical condition and the intensity and duration of your exercise routine.

    Don't Neglect Your Diet

    • Losing weight through exercise alone is a challenging undertaking. For example, a 155-pound person will burn roughly 150 calories with 30 minutes of water aerobics. To lose a pound a week, you'd need almost 12 hours of this workout routine. But you can speed up your weight loss with a diet that cuts out unnecessary calories such as soda and alcohol. Instead, focus on getting plenty of fruits, vegetables and whole grains, and eat lean proteins such as nuts, legumes and fish.