How can I tone up my arms FAST!! Please help me?

Start running the treadmill, High intensity interval training (HIIT) it is designed to lose body fat. To do the (HIIT) you have a speed that is really, really fast like 95% of your Heart rate and you run that for one minute, then you bring the speed down to a speed walking pace for 1 minute and repeat that until 20 minutes are over, you will feel really exhausted after and you will lose fat.

You should also get some free weight dumbbells. You can use dumbbells to gain definition (tone) by doing high repetitions with low weights. Your rep range should be 12-20 reps and you should complete 3 sets of these. You should do biceps curls and triceps extensions, this will help you gains some tone in your arm.

And lastly, you shouldn't eat foods that are high in saturated and trans fat or should just avoid saturated and trans fat foods. Eat foods with high protein like fish, chicken, beef and pork. Eat lots of veggies and no fast food.

Good luck.

I'd recommend gambling Basketball. It works for me. I've been gambling for a couple of years while I was once in college. I'm in university now, have not been that energetic in Basketball for decades. But every now and then I'd play for an hour or so. Arms are nonetheless toned. If you spotted, the NBA gamers all have fairly toned palms. Plus it is plenty extra a laugh than doing push ups ;)