Equally honest men. You probably already took your swimming trunks out of the closet a few times this summer and you still felt a slight disappointment. You are nowhere near obesity, but it could be a bit tighter.

We suggest that in that case you should just go for the highest possible: a six-pack. Summer has only just started, so if you do your best you will, thanks to these tips, already lie with a washboard on the beach in August.

1. Refined sugars are a no-go

It should be clear by now that eating too much sugar is not good for you. Yet it is practically impossible to ban sugar completely. You can find the sweet stuff in almost everything and that’s fine, as long as you try to avoid refined sugars. These have been processed in such a way that they no longer contain any nutrients. This does not mean that you can go wild with the natural variant, because sugar is just sugar.

2. Proteins, proteins and more proteins

We’ve said it so many times now, but we’ll just do it again: get enough protein. These are the building blocks of your muscles, so you understand that these are essential in growing a six pack. If you want to know exactly why proteins are so important, click here. then you can go here to read how to get enough protein.

3. Go for whole wheat

Pasta, bread, rice, couscous, it doesn’t matter. Whatever you eat, always go for the whole grain variety. These contain considerably more fiber than non-whole grain cereal products. The fibers ensure a good bowel function and make you feel full for longer. Both points are important if you want to lose weight and therefore also when making your washboard visible.

4. Ignore that other six-pack

We understand that on a beautiful summer day, nothing beats a cold beer. Unfortunately, it is better not to do this if you want to see quick results from your hard training. Alcohol dehydrates you and that’s exactly what you don’t want. To move quickly and effectively towards a six-pack you have to stay well hydrated and alcohol is not going to help you with that.

5. Go past the greengrocer

Just say “hello” to your new best friend: the greengrocer. By eating more fruits and vegetables instead of fast carbohydrates, you get the right nutrients, without the disadvantages. If you go for a six pack, fruits and vegetables should be the basis of your diet. They give you the energy you need, but at the same time also ensure a healthy body and good digestion.

6. Processed foods

If you want a washboard, you have to keep an eye on what you eat. With processed and prepackaged foods, you never know exactly what you will be entering. Usually these products are also stiff with sugar, salt and the wrong fats. Therefore, make as much as possible yourself. That way, you have complete control over what you put in.

7. A washboard needs water

Drinking well is important for everyone, but that applies even more to people who are growing six pack. Moisture is necessary to remove waste products and also ensures a fuller feeling. In addition, your muscles need moisture, especially if you train a lot. Therefore, make sure you drink at least two liters of water per day.

8. Fats, but the right ones

Fat has a negative association with many, but that is partly unjustified. Your body certainly needs fat, as long as you get the right fats . Then of course we are talking about unsaturated fats. These can be found in fatty fish (herring, salmon, mackerel), nuts, seeds, but also in avocados.

Especially when working on a six-pack, it is important to pay attention to how much fat you consume. After all, you don’t want your hard work to be hidden behind a layer of belly fat.

9. It’s not just about what you eat, but especially when

If you want to make your washboard beautifully visible, you should aim for the lowest possible fat percentage. So you will have to lose weight and convert your body into an effective combustion machine. You do this by eating regularly, preferably every three hours. For example, your body is constantly burning fat and less will be stored.

10. Complete where necessary

The internet is filled to the brim with powders, pills and other supplements. In principle, if you follow a good diet, you don’t need it. If you do have a shortage of a certain nutrient or have a very heavy workout behind you, you can supplement this.