To get a four pack in a week, individuals need to lower their body fat to an average of 10 to 15 percent within the period. Achieving this goal will depend on a range of factors such as a person's starting body weight, activity level and diet.
Doctors recommend that people avoid adopting drastic weight loss measures. A maximum of 2 pounds a week is considered ideal. Individuals can achieve this goal by burning 500 to 1000 more calories than they consume each day, through a combination of a low calorie diet and regular exercise. High intensity activities such as swimming, run and skipping are good ways of burning calories.
Although abdominal workouts are effective in toning the stomach muscles, doing these alone is not enough to strip away stomach fat and love handles. The only way to remove stomach fat is to lower the body's overall fat percentage. Individuals who are already obese may need to work for several months or years to get their ideal results.
To maintain a healthy weight, the American Heart Association recommends that people spend a minimum of 30 minutes engaged in moderate cardio activity every day. Excess body weight can lead to an increase in blood pressure and cause diabetes. Being overweight also increases a person's risk of developing a stroke or cardiac condition.