To get a six-pack in one week, you must already have a very low body fat percentage, according to Bodybuilding.com. A six-pack shows when your body fat is reduced to a level low enough to reveal the muscle. This requires a low-calorie, low-fat diet and regular exercise.
- Reduce the amount of calories you eat
Reduce the amount of calories you consume each day. Eat smaller meals every three 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 a lean diet
Reduce the amount of carbohydrates in your diet, including sugar. Increase the amount of lean protein in your diet. Egg whites, fish, skinless chicken breasts and non-fat Greek yogurt are great sources. Include healthy fats in your diet such as those from fish, nuts and avocados.
- Tone abdominal muscles
Exercise abdominal muscles at least three times a week. Perform exercises that target specific areas of the abdomen such as crunches, leg lifts and vertical knee raises.
- Increase aerobic exercise
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 will show through. Exercise 30 minutes a day, six 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.