How much is too much for a beginner

[mhorsman]

Based on comments received from members of this forum and other research , I am structuring a fitness plan - I'm a 37 year old male (5'10, 160lbs) and my goal is to increase strength, flexibility and cardio fitness whilst adding approx 15lbs of muscle mass (lossing approx 7 lbs of fat in the process hopefully) - ie my goal weight is a lean 175lbs.

I'm planning to use bodyweight exercises (push-ups, chin ups, pull ups, and crunches) and I work in an office block so I climb stairs (2 at a time till failure) in lieu of step ups combined with resistance tubing exercises. I will also be doing some bike riding for cardio work.

My question is how much is too much... I plan to exercise as follows:

* Bodyweight / tubing / stair climbing on Mon, Wed & Fri
* Walking approx 30min Monday to Friday (during my lunch break & used as a warm up for stair climbing)
* Bike riding 1 to 2 times per week

Is this excessive - will the bike riding / walking negate the effects of resistance work and stop any gain in muscle mass.

I know I won't get big using this plan, but it's just a starter for a few months whilst I get fit and gain a few lbs - then I'll move from bodyweight / tubing to weights.

 

[dswithers]

It depends on how long you spend in any session. If you keep the sessions to 20 minutes or so, there should be no problem. Remember it is better to do more in less time than a long slow workout. Short intense workout sessions tend to increase the release of HGH and increase testosterone levels more than long slow sessions. And that in general is how you can reduce fat and add muscle at the same time without overtraining or doing long term damage to your joints and connective tissue.