Have you ever wanted to have a body like Zac Efron? Have abs like Zac Efron and have girls fall in love with your abs? Well here are workouts and diet plans to get as jacked as Zac Efron.
Zac does training 3-5 days a week. He does 3 days of weightlifting, 2 days for circuit training days and abs is added at the end of the 3 major body part days.
In day one, Zac works out his chest and triceps. He would do a 20 minute low intensity incline walk for a warm up. For his workout:
In day two, for circuit training day. His warm up would be 10 pull ups, 15 air squats, and 20 push ups. For his workout:
In day three, for shoulders and legs. His warm up would be a 20 minute low intensity incline walk. For his workout:
In day four, for circuit training day. His warm up would be 10 pull ups, 15 air squats, and 20 push ups. For his workout:
In day five, for back and biceps. His warm up would be a 20 minute low intensity incline walk. For his workout:
For the Ab Routine:
Ab Superset 1:
3 sets of:
Ab Superset 2:
2 sets of:
Here is a picture of Zach’s post on twitter about his dietary restrictions.
Zac Efron is a hard gainer. That means he has a high metabolism and he is able to stay lean without worrying about his diet. For people that are hard gainers, here are a few guidelines for you:
Zac Efron eats a lot. But he keeps it healthy. He eats mainly fruits, veggies, protein (0.6-1.0 gram of protein for every pound in body weight). He consumes 3000-4000 calories a day.
Typical Food Plan:
If you, yourself is a hard gainer, you might want to have carbs 30 minutes before starting your workout in the morning. Also immediately after your workout. Some carbs that are good are leafy greens. You can eat them all throughout the day because it doesn’t effect your blood sugar. Eat 6-8 meals per day. By doing so, this will keep your metabolism going and you are going to have a little chance to over eat. You should focus on protein diet. Lastly, you can use supplements. Green tea extract has shown to burn fat much better than exercise.
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