Begginer .. Need opinions

Hi all, first time posting in this forum =]

Well my story goes, i have a set goal in which i want to achieve in ~ 12 weeks or so.
I would like to reduce my body fat % in main areas such as my stomach (abs) and chest. Ive planned my cardio routine which would involve me running 5 times a week for around 20min, and if i am able to get up in the morning i will do 15min of boxing.

Ive attached a gym program, that me and a trainer had made, i only spend roughly `45min to an 1 hour at the gym so theres not much time for a lot of exercises. My main concern is that im totally unsure of what to do with abs, what exercises and how many times a week. Is there anyone that can sorta give me an idea of what kind of exercise i should aim at doing?

Im currently 193cm and 93kg i want to get down to about 83 so losing about 10kg. If not i really would like to tone up.

Apart from that any recommendations on changing something from the above i have said or adding some exercises to my gym program? Im really after a full on ab program to get my abs going as ive never had any sign of ab muscles in my life

Edit: Of course all of this will be done under a strict diet

Attached Image(s)

Your workout looks pretty straight for beggining.
 
As far as abs treat them like all your other muscle groups, because thats what it is. Since u are really trying to focus on them maybe throw them in 2 times a week instead of 1.
 
Swiss ball crunchs, wieghted incline cruches, side crunchs, leg lifts, that one where u go up on an incline and someone throws the wieghted ball at u for u to catch...ah i cant think of the name, lol. Those will be good for strengthining the muscles but they wont ever show until you get that body fat % down so make sure you keep up on that running. Give it time too, so many people get so frustrated if they dont see the results they want in a week or 2.
 
good luck!

Thanks for the reply...

I think it would be a good idea for you. especially the sprinting. IMO nothign is better for losing that body fat then sprinting. I think that plan would be much better to do than just running.
 
But some people just like plain running and it works for them. Give it a try and see if its for you.

ORIGINAL: pumped_101

Thanks for the reply...What are peoples opinions on High Intensity Interval Training? Im thinking of doing this 5 times a wekk for 30min instead of normal running. Can anyone give me ideas on a good program? I most likley will shift between bike or rower and was thinking 2min sprint 3 min cool down etc. Im not highly unfit, or fit for that matter i see myself as in the middle

I don't think you need to do this 5 times a week, 3 should be enough, but maybe try 3 times a week and see if you get good results and then adjust from there.

http://www.musclemedia.com/training/hiit.asp

I've done the above on a bike ... kicks your a$$, but jogging/sprinting would be the most ideal in my opinion.

My Journal

Yees, keep your calories in check to not over eat, look for a BMR calculator online theres a few threads about that stuff here to, just do a search. Along with your diet do your cardio/running/boxing atleast once a day along with ab excersises, you can find some here:
http://www.man-health-magazine-online.com/body-building-exercises.html

Cool thanks, what are people's thoughs on drinking coffee while on a diet ? cuppa/latte/white? Or stay away?

ORIGINAL: XtremeSki2001

ORIGINAL: pumped_101

Thanks for the reply...What are peoples opinions on High Intensity Interval Training? Im thinking of doing this 5 times a wekk for 30min instead of normal running. Can anyone give me ideas on a good program? I most likley will shift between bike or rower and was thinking 2min sprint 3 min cool down etc. Im not highly unfit, or fit for that matter i see myself as in the middle

I don't think you need to do this 5 times a week, 3 should be enough, but maybe try 3 times a week and see if you get good results and then adjust from there.

http://www.musclemedia.com/training/hiit.asp

I've done the above on a bike ... kicks your a$$, but jogging/sprinting would be the most ideal in my opinion.

Oh btw i read that article sounds very interesting. Do you reckon i should start from the 4min sprint/jog or start from like 5-6? How did you find the fat loss? Any rough ideas on how much weight you lost in 8 weeks if course ill understand it will very from person to person

ORIGINAL: pumped_101

Cool thanks, what are people's thoughs on drinking coffee while on a diet ? cuppa/latte/white? Or stay away?

I don't suggest it.  Eat as little processed junk as possible.  You can have coffee, but that will just push you back a few steps ... I'd recommend only drinking coffee/latte's every once and a while.

ORIGINAL: pumped_101

ORIGINAL: XtremeSki2001

ORIGINAL: pumped_101

Thanks for the reply...What are peoples opinions on High Intensity Interval Training? Im thinking of doing this 5 times a wekk for 30min instead of normal running. Can anyone give me ideas on a good program? I most likley will shift between bike or rower and was thinking 2min sprint 3 min cool down etc. Im not highly unfit, or fit for that matter i see myself as in the middle

I don't think you need to do this 5 times a week, 3 should be enough, but maybe try 3 times a week and see if you get good results and then adjust from there.

http://www.musclemedia.com/training/hiit.asp

I've done the above on a bike ... kicks your a$$, but jogging/sprinting would be the most ideal in my opinion.

Oh btw i read that article sounds very interesting. Do you reckon i should start from the 4min sprint/jog or start from like 5-6? How did you find the fat loss? Any rough ideas on how much weight you lost in 8 weeks if course ill understand it will very from person to person

I noticed you PMed me, I responded, feel free to post my response here for other users.

My Journal

For the people interested in Xtremeski2001's response here it is.

ORIGINAL: XtremeSki2001 
I actually just started HIIT on Monday.  Since I was out of the gym for sometime, I followed a workout plan for 4 weeks and added cardio in the 5th week (check my log in my signature).

I'd follow the plan to a "t".  I've found if you start a few weeks ahead, it might be too overwhleming.  Perhaps try the week one routine and see how easy it is.  For me, it was a killer and I was only on a bike, not jogging/springting as the plan is geared for.

Overall after 4 weeks, I've lost about 3lbs.  My goal is to lose a pound a week so I'm doing OK.