To get a six-pack in just a few weeks, you need to start with a low body fat percentage. You must eat a low calorie, low fat diet, exercise regularly and burn more calories than you consume.
- Reduce the amount of calories you consume
Reduce the amount of calories you consume each day. Eat smaller meals every 2-3 hours to maintain a faster metabolism, but monitor the amount of total calories you consume. The amount of calories you consume should be less than the amount of calories you burn.
- Eat lean foods
Reduce the amount of carbohydrates in your diet including sugar. Increase the amount of lean protein in your diet such as egg whites, fish, skinless chicken breasts and non-fat Greek yogurt and include healthy fats such as those from fish, nuts and avocados.
- Exercise abdominal muscles regularly
Exercise abdominal muscles at least 3 times a week. Perform exercises that target specific areas of the abdomen such as crunches, leg lifts and vertical knee raises.
- Increase the amount of calories burned
Increase the amount of daily aerobic exercise. Aerobic exercises such as walking, running, bike riding and elliptical trainers burn calories and fat so that your abdominal muscles show through. Exercise 30-40 minutes 6 days a week.
- Drink plenty of water
Drink at least 8 glasses (64 ounces) of water daily to keep your body hydrated and allow your muscles to function properly.