Thin arms with a Boep

If you're under 16% bf I wouldn't even try to lose the boep until after bulking.

If you've never worked out before you can actually appear more defined while gaining mass, in essence looking leaner.

My advice, follow a 5x5 strength program and eat at a slight caloric surplus.
 
InternetSwag said:
If you're under 16% bf I wouldn't even try to lose the boep until after bulking.

If you've never worked out before you can actually appear more defined while gaining mass, in essence looking leaner.

My advice, follow a 5x5 strength program and eat at a slight caloric surplus.
Click to expand...

few people are going to describe 16% body fat as having a boep....
 
If gym is out of the question get yourself a few weights and download a training program from the USN website (or any fitness site). Do overall strength and cardio training - don't just exercise a specific area. Strength training burns fat. Stick to the routine and exercise for an hour every day. Also remember to check what you eat - cut down on high KJ foods. If you stick to the routine you will see results.
 
ave said:
get yourself one of these - magic little things.

View attachment 78131
(the tevo powerlock pull up bar) - costs about 2 or 3 hundred at makro

Pushups and dips will cover most of it and only take about ten minute a day, but you can add pullups / situps and leg raises.
Click to expand...

If you're planning to buy this pull-up bar, just make sure you've got the right type of door frames to do it. They need to have a small 'lip' that extrudes past the wall, otherwise you can't hang it. I bought one a few years ago and the only place I can use it is on the inside of my built-in cleaning closet. And I mean on the inside. The lip is on the outside of the cupboard so I literally have to get in the closet to use it.
 
If you cant make the gym then try make a go of a decent diet.

"If it's made in a factory don't eat it!"
"If it's made by mother nature eat it!"

Start cutting out sugar, breads and pastas and eat lean meat and lots lots of veg, only treat yourself on weekends.

In the end it all depends on how much you want it, most people give up after a short while, it's just not for them - others start small like with their diets first, you can gym and exercise as much as you like if your diet is krap you going no-where.
 
If you cant make the gym then try make a go of a decent diet.

"If it's made in a factory don't eat it!"
"If it's made by mother nature eat it!"

Start cutting out sugar, breads and pastas and eat lean meat and lots lots of veg, only treat yourself on weekends.

In the end it all depends on how much you want it, most people give up after a short while, it's just not for them - others start small like with their diets first, you can gym and exercise as much as you like if your diet is krap you going no-where.
 
Maybe try The Batman Workout - might be an easy way to start (not to mention totally free).

Zewp said:
If you're planning to buy this pull-up bar, just make sure you've got the right type of door frames to do it. They need to have a small 'lip' that extrudes past the wall, otherwise you can't hang it. I bought one a few years ago and the only place I can use it is on the inside of my built-in cleaning closet. And I mean on the inside. The lip is on the outside of the cupboard so I literally have to get in the closet to use it.
Click to expand...

+1. It's good enough to start out with and if you can't afford or don't have the time to hit the gym.
 
Hemps said:
If you cant make the gym then try make a go of a decent diet.

"If it's made in a factory don't eat it!"
"If it's made by mother nature eat it!"

Start cutting out sugar, breads and pastas and eat lean meat and lots lots of veg, only treat yourself on weekends.

In the end it all depends on how much you want it, most people give up after a short while, it's just not for them - others start small like with their diets first, you can gym and exercise as much as you like if your diet is krap you going no-where.
Click to expand...

Reminds me of something I read:
"To maintain a healthy diet avoid any food with a TV commercial."
 
Don;t drink as much bear or even cut it out as it relaxes your abdominal muscles. Then hit the gym.. start with a lot of cardio but do weight training so that as your fat% decreases you don't go skinny either and end up with skin wings :p

Anyway cardio like rowing is low impact so will help and then increase intensity of ab exercises as you naturally lose weight. Also reassess your food intake to match your needs, i.e. you don't want to eat more than needed as then you wont lose as much either.

Lots of people will tell you to do spot exercises i.e. ab stuff to build up abs but this is both true and false. It will help strengthen muscles yes but won't get rid of fat. Cardio does that.. just don't go overboard and get a heart attack.. its a process of getting cardio/circulation up and then strengthening muscles to support yourself. I guess it depends on how bad thing are.. early stages of boeps are easily rectified(usually just relaxed muscles and some slight fat %) later stages need lots of cardio etc prior
 
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