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Zac Efron Workout and Diet Plan (BAYWATCH!!)

Build ripped muscle like Zac with this program…

Zac Efron’s workout and diet plan are making waves this Summer because of his incredible physique transformation preparing for Baywatch. Along side the Rock, Zac holds his own, having carved out a chiseled body by focusing on 7 key elements of his training and nutrition. Recently, Men’s Fitness magazine published a story about the gains Efron made to get ready for his Summer comedy role.

In this video, I am breaking down the most important aspects of his diet plan and workouts to help you to start getting better results from your workouts heading into Summer. I’m also going to take a look back at a former “most wanted” celebrity body (that of Taylor Lautner) to see what went wrong and prevented his gains from being permanent.

First and foremost, it is worth noting that neither Zac Efron or Taylor Lautner are heavyweights. Both stand just 5 foot 10 inches tall and weigh no more than 170 pounds. To make his transformation for Baywatch, Efron gained just 10 pounds of lean muscle. The thing is, when you minimize your body fat levels and maximize the amount of muscle your body can naturally carry…you look much bigger than you are. Both of these guys have mastered this.

That said, you can’t expect to look better without being willing to put in some hard work along the way. Zac did just this by adopting more heavy weight training into his workout routine. He stated that he never had lifted very heavy or explosive before preparing for this film. A lot of people actually find themselves in a similar position either because they are uncomfortable lifting heavy or just don’t have the base strength to be able to do it.

By increasing his strength levels on the basic compound lifts, Efron was able to start adding to his muscle density and thickness.

Next he followed a push, pull, legs training split. This workout sequence allows you to train your body more athletically since you train movements instead of individual muscles. The back and biceps are responsible for all lifts in which you pull the weight towards you or pull your body towards a fixed bar. It’s impossible to isolate their actions so it helps to train them together to allow you more recovery time between workouts.

Daily ab training is another key to having the resting tone needed to showcase your abs year round (provided your diet and nutrition are in check). Zac Efron’s diet is also covered here as well. By including a cheat day once in awhile, he is able to maintain his sanity and consistency required to keep his body fat levels low year round.

For a complete workout and nutrition plan to build athletic, ripped muscle like Zac Efron head to http://athleanx.com and get the ATHLEAN-X Training System. Get step by step workouts and a day by day meal plan to take all the guesswork out of your transformation.

For more celebrity workout videos and videos on how guys like Zac Efron build muscle fast, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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  1. It's so Classic people always scream steroids, it doesn't matter if they took steroids they still had to diet strictly and workout HARD

  2. Hey Jeff. Random question: Should I work arms on their own day if i want them to get bigger?

  3. Jughead juggernaut

    Jeff do you have this program in athleanx..how can buy this full program?

  4. What do you mean u dont need to bulk up and cut down…. Zac gained 10-15lbs muscle like u said, how is that not bulking. Correct me if I'm wrong and u define bulking as something else, if so plz lemme know what it means

  5. Has anyone ever said you sound like Jerry Seinfeld?

  6. I wonder if Jeff uses

  7. Zac took tren harddd

  8. You can't just do steroids and get big. You still have to WORK. He probably did use steroids, why not? It's for a multimillionaire career.
    Most of you low T slobs will NEVER look good without them so you might as well do a cycle or two as well.

  9. do you have a good plan for people with a weak lower lumber? I have L4-L5-S1 herniations/bulges from 10 years ago.. I have not been the same since… no lower back stamina and lower back pain most days… I have be able to stay in shape for the most part and avoided surgery, however it's my weakest link…. sitting and standing for long periods is difficult for me, especially driving.. Thank you, looking forward in hearing back and/or addressing lower back strengthening. Mike

  10. Joshua Moncreiff

    Jeff looks better

  11. Do you even lift bro

  12. for people saying they use treadmills, shy away they’re rough on your legs. it’s not the same momentum as actually running

  13. Diet and a a good heavy workout and then more diet will get this body natural. U do know gear is meant for those who have reached their natural sizes limit right? And im pretty sure he still has a good 30 to 40 pounds to go. Diet is better then steroids unless you diet on steroids too.

  14. If i'm paid to look that good i can probably resist all the junk foods, but I'm not. So if you want to take away my cheetos you'll have to do it over my dead body. Don't get me wrong I train 4 to 5 times a week but i can't imagine my life without flavor.

  15. In spanish plis

  16. notthemessiah1000

    Ha, going by the video title I assumed the video might actually give us non-Hollywood types Zack's training routine and diet tips – more fool us 😑

  17. is sour cream bad for the diet?
    it's like my main meal so i would to know if should stop eat it!

  18. not sure i prefer his "after" shape

  19. Jeff! PLEASE ANSWER! Is it ok to drink blended chicken breast. If so how much water is ok. And does drinking water and eating at the same affect me in any bad way? PLEASE ANSWER!

  20. What can I do to strengthen my arms for throwing a softball . My arms seems to be getting stronger , but my throw from outfield seems to be getting weaker . Any strengthening exercises ?

  21. sida lodgiso jidhka

  22. I love to listen to you everyday. I’m a woman ,47yrs old but I always keep up with my body because life is short and live Once . I’ve doing strength training for 5 yrs now and learn a lot from your advice . Thanks a lot for everything.

  23. barefoot arizona

    Just the thought of Baywatch the movie makes me cringe

  24. Thanks. Your videos are informative and helpful. Some 20yrs ago I lost my wife and received a brain injury. I went from handstand press-ups to comfort food and beer. Now I am sixty years old and have lost one of my two teenage boys to leukemia and your videos inspire me to get rid of the spare flab and gain a ripped stomach.

  25. I still believe it is steroids or some sort of drug , it is Hollywood ! Steroid is like nothing compare to other shit they take !

  26. I really like this guy, he seems to care about what he's doing and gives really good life fitness advice.

  27. Why didn’t Jeff go to the extreme like those huge guys

  28. I do a cheat day once a week just like Efron, and mentally for me is wonderful

  29. Great overview – love the "train like an athlete." It's a lifestyle but it's your life! Awesome messages! Tks

  30. solitarymaninblack

    Here is a follow up for the losers in the comments section https://youtu.be/Trq1y90JN7Y

  31. Joseph Del Valle


  32. Jeff I need you to make and sell 3-days-a-week program, pleeeease!

  33. if I got a cent for each time Jeff reminded me that he didn't care who I was…. I would be a Rothschild

  34. Mark Elijohn Pascual

    Thanks Jeff. #RESPECT

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