First, if you aren't trying to bulk, don't listen to half these people and cut out cardio. It's an important part of the gym that must meat heads don't like because you can't get huge while doing it. Second, try to incorporate a work out that hits multiple muscle groups a day. You should hit every muscle group at least once per week if you want to stay balanced. Third, switch between oblique and ab work every day (Monday abs, Tuesday obliques, Wednesday abs, etc.). Finally, you should hit the gym five days a week with lighter cardio, with the sixth day heavier cardio and your core (abs or obliques not both),and the seventh as pure rest. O and as someone else said get plenty of protein and don't binge eat. [spoiler]I know you say you can only go twice a week but if you really want results the 6 day plan works best[/spoiler]