Q: i want to get leaner arms

A: Leaner arms or leaner anything else requires loss of body fat. Please read this article carefully and then fill out http://www.mikesfitness.com/content/fitnessguide specifying 'Lose Fat' as your goal for a complete program prescription. You can't have a quality fat loss happen fast, so have reasonable expectations and commit to the program for the long haul. Losing around 1 pound per week is the best pace for long-term sustained fat loss. Anything much faster than that will backfire on you.