Toned, well-defined arms are achieved with exercise and the right nutrition, according to WebMD. Strength training increases arm muscle strength, while a diet that lowers body fat reveals the toned muscle structure, including veins, underneath the skin.
Both men and women achieve muscle strength in the arms and hands by various exercises, many of which can be done at home with one's own body weight, reports Health.com. Super sets ? exercises that combine two different exercises with little to no rest in between ? build stronger muscles in less time, WebMD explains. This combined exercise should be done in sets that work opposite muscle groups, such as a set of triceps pushdowns with a set of bicep curls.
Keeping body fat low is necessary for bringing out muscle definition, advises WebMD. In addition to keeping a healthy, clean diet to reduce body fat, cardio training should be included to burn fat. Eating protein at every meal and snack provides amino acids and fuel to growing muscles, while consuming whole-grain carbs before and after working out builds muscle and burns fat.
How long it takes to see results depends on many factors, including genetics, workout intensity, and body fat and beginning fitness levels, reports WebMD.