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do you have a gym membership. There are machines designed for specific parts of your body. They'll even show you

but remember, if you work the top of the arm muscle, you must work out the bottom part of the arm muscle on your upper arms.

most campus rec centers have personal trainers. Invest in maybe one or two sessions where they can plan a workout for you that will get you the results you want. It shouldn't be that expensive and in the end it's worth it.

You could try chair dips maybe? And push ups too perhaps.

The other important thing, even before you start toning, is to loose the fat. Ideally you should loose the fat first and then build muscle. The whole idea is that the body, when it first starts trying to loose weight, will burn up protein (read as the muscles) and so long as you stay well hydrated and eat enough protein your body will soon move on to eating up it's fat stores.

The problem isn't toning, it's having the fat go away. Do more cardio and less weight training. Cardio burns more fat than any weight training will.

But muscle actualy burns calories. Someone who has a lot of muscle mass, burns more calories, even just sitting, than someone who is lacking muscle mass. Weight lifting and other toing exercises will get your heart going too, maybe not as much as a long jog, but it does get your heart pumping.

muscle bearing activities build muscle and cardio burns fat all of this combined with diet. You can build a lot of great muscle but still have the fat overlying, as you know.

You can't build muscle without the nutrition your muscles like aka protein. If you're working your muscles (making tiny tears which they repair bigger and stronger) but not giving them the building blocks they need to progress you're not going to see it. You didn't mention your diet so I'm not sure what your lean protein intake is. If you are doing weight bearing exercise and trying to build muscle you should eat at least .5 gram per pound of body weight.

Like it has been said a person with more muscle burns more fat because muscle is the powerhouse of the body. Muscle powers the body and is also the athlete of the body - you need more calories to support a pound of muscle than you do a pound of fat, because fat is lazy and it's job is to sit and be quiet until the Famine sets it and you need it to live. Women are also designed to store fat to be better able to support a pregnancy in lean times so that they species may live on.

So just sitting on your a** your resting metabolic rate is higher than a person "fatter" (discounting "weight"). Paradoxically a fatter person burns more calories during workout because the body isn't used to activity and basically kinda freaks out that it might die and shoves a ton of resources aka fat to prevent the death because by God! You must run from that mountain lion! Whereas that less fat person has a body that has become more efficient and efficiency is using less and getting more, which is why you can lose a bunch of weight and first and reach those stubborn plateau where you body is like, naw, I'm good. I can run from a mountain lion (cardio) and build a house (muscles) and now I need some extra fat for the lean times I might not have enough food.

But despite your RMR unfortunately the only real way to lose more than token amounts of fat you need to just burn burn burn through cardio and since cardio is the enemy of nice muscles keep up your weight routine.

Back of the arms I second everyone on chair dips (collectively triceps dips). Pushups are often rated the number one exercise by fitness peoples just because they are so useful - chest, core, arms, but, even legs. Any muscle not be worked primarily is assisting the movement. plus, exercises that use your own body weight are awesome because you can do them any where.