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Plain answers for thin arms, a soft belly and the cut or bulk question. Every number comes from a named source, listed at the end of each article.

• Skinny fat workout plan: three full-body days a week

  A skinny fat workout plan for beginners: why three full-body days suit beginners better than a split, plus sets, reps, rest, progression and a sample session.

• Skinny fat for women: what is the same, what is different

  Skinny fat as a woman: why training matches a man's, why lifting will not make you bulky, the 80 cm (31.5 in) waist line, protein, your cycle and red flags.

• Skinny fat meaning: the signs, the causes and a two-number test

  What skinny fat means (a gym word, not a diagnosis), the common signs, why it happens, and a two-number test with your BMI and a tape, in kg and lb.

• Skinny fat workout at home: a backpack, a chair and one band set

  A skinny fat workout at home with almost no equipment: the kit, how to progress without plates, what bodyweight can and cannot do, and one sample home session.

• Skinny fat diet: how to eat to build muscle without a crash diet

  A skinny fat diet plan for men and women: protein first, maintenance from your own weekly average, and a little extra only if your waist allows.

• Skinny fat: cut or bulk first? Usually neither

  Skinny fat, cut or bulk first? For most, neither. Your waist and BMI pick recomp or a lean bulk. The full path rules and when to switch, in kg and lb.

• Skinny fat belly: how to lose belly fat, and what does not work

  Skinny fat with a soft belly? Ab work will not spot-reduce it. What changes the waist over time: lifting, protein, steps, sleep, and a tape to track it.

General education, not medical advice. With an injury, a medical condition or in pregnancy, your doctor's or physical therapist's advice wins.