Sprints etc.

[turin]

Hi i've been working out for a while now, and cleaning up diet and whatnot. I've seen slow but steady improvements. Recently I found this forum and started reading up on whats good for the fabled six pack. Since then i've really started putting an emphasis on high-intensity work-outs.

main question is about sprints. I used to do a 20 minute run on the treadmill at the end of workout session. I saw on here that sprints are far more effective. So now I do 2 and a half minute sprints as fast as I can, and I do these 3 times over the course of workout, so its broken up, not all one after the other. Is this alright? or should I try and get them all done at once?

other question is to do with actual ab workouts. Since reading up on here, I scrapped all crunches etc, and instead am doing squats and deadlifts. I also scrapped doing leg lifts, so i'm not doing any actual ab exercise. Should this be alright? Or should I keep doing the leg lifts? I used to do them towards the end of workout, but as I am now doing a more instense workout, I find I don't have the energy.

Other than this, I eat fairly cleanly, lots of protein, and balanced meals. parents are veggies, so I tend to eat alot of Quorn stuff, which seems to have a good balance of nutrients. I've always been quite skinny. I am now just over 10 stone, at just over 5'9. Should I keep going as I've said in everything above, or are any big changes necessary? main goal is really building some more muscle, and gaining a six pack. Thanks.

[swanso5]

2.5mins is not a sprint, you can't sprint a marathon...

cut them to 90secs max i'd say...try and do them all in a row if you can but breaking them up isn't too bad so long as they don't effect your wt lifting

for abs do prone planks and side planks for now (search youtube)


post entire training and food plan