Muscle Building Techniques

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Muscle Building?

I was wondering if I could turn fat in my arms into beautiful muscle in a month?
1.What types of equipment can I use or buy ( can't go to the gym)
2. I don't drink soda or junk food or that other "crap" food
3. What are some techniques that work the arms and also the stomach?

This is one of the most effective ways to tone your arms that I have seen actually work for people:

"Triceps Dips

Sit on edge of chair with feet on the floor, knees bent. Place your hands close to your body with fingers wrapped around corners of chair, thumbs facing forward. Straighten arms and lift your buttocks up and in front of chair seat. Slowly bend your elbows as far as comfortably possible, allowing your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level.

TIPS: Keep your elbows close to your body. Keep your buttocks close to the chair as you lower; do not push out and away from the chair. To intensify the exercise, straighten your legs by placing feet farther from the chair; to simplify, bring feet closer and bend your knees more." (http://diets.aol.com/fitnessandexercise/workouts/effective-arm-exercises)

Look online for various exercises to tone arms, it's literally just a search word away (I found the following quote just by typing "arm exercises" on the yahoo.com search engine).

Arms are luckily one of the easiest to tone on the entire body; you can see results within 2 to 3 weeks.

As for abs, it's very difficult to tone abs if you don't get the proper form. You can do crunches for days but it won't do much a difference if you don't have the right technique... I would honestly watch exercise videos in the very least so you can see it step by step; the best idea is to get a personal trainer or at least a trial-membership at a gym (Bally's total fitness lets you get a trial membership for like, 15 dollars, all I had to do at the local Bally's is purchase something from their store and the receipt was stamped as a temporary membership. Just spy on people and get all the advice you can, absorb info like a sponge and practice).

Your abs? I doubt that in a month you'll get the results you want. By three months you'll probably see a very nice change if you keep at it.

I would reccommend a diet like The South Beach Diet or The Zone; I had body-building, athlete friends who lost INCHES off their waist on both of those and kept it off. I'm on South Beach now and most of the weight is coming off the middle. MAke sure you follow the diets to the dot though, any cheating whatsoever and you're wasting your time.

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