Unless you are naturally gifted, results from workouts don't happen overnight. It's time to start getting ready to show off those toned arms for summer. Consistent workouts will help you get results, but make sure you're doing it the right way.

Hit all the Angles

If you want toned arms that look great in sleeveless shirts or at the beach, you need to work all parts of your arm. Include exercises for your shoulders (or deltoids), biceps and triceps. You can use a variety of free weights, machines, bands or cables and even your own body weight. Using different methods will help work the muscles in different ways.

Resistance Training Guidelines

Plan on working your arms two to three times per week on non-consecutive days. You can work them as part of a full-body routine, or when you train upper body along with your chest and back. Start with two sets of 10 to 15 repetitions for each exercise you choose. You can add another set after a few weeks if you choose.

Choose a weight that is challenging. If you can do more than 15 reps, it's too easy. If you can't even do 10, then it's too heavy. It should be hard enough that you can't do more than 10 to 15, but you always have good form.

Do one exercise per muscle group if you are doing your arms as part of a full-body routine. If you are just doing arms, choose two or three exercise for each muscle.

Don't Neglect that Cardio

If you want that hard work to show, you can't let your arms stay covered with excess body fat. Make sure you are doing that cardio at least three times per week for 20 to 30 minutes. You can alternate steady state cardio with high-intensity intervals to stay challenged and prevent boredom.

Eat Right

Drink that water. It's important to stay hydrated and avoid retaining fluid. Eat a balance of fresh fruits and veggies, lean protein, whole grains and legumes along with heart-healthy unsaturated fats. The better your diet, the better your results.

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