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  • What's up, guys? Jeff Cavaliere, ATHLEANX.com.

  • So, inevitably it seems that every time summer rolls around the questions start to roll in

  • as to how to get the physique ofinsert the celebrity physique of the momentand

  • that's the one that most guys want. This year it seems to be Zac Efron from Baywatch.

  • Now, this is what Zac Efron looks like in Baywatch. This is what Zac Efron looked like

  • a year ago in his last movie Neighbors. So how did he make this transformation? Now,

  • before people start saying "Oh, I know how! It's always steroids.

  • All these actors use steroids to get themselves ready for a role." I think it would be discrediting

  • the hard work that he put in. all you've got to do is look at some of the clips of him

  • training. We've seen his workouts.

  • Secondly, you've got to have a little bit of a realization of how far he actually came.

  • In this after photo Zac Efron is actually only between 165 and 170lbs and he started

  • at 155lbs. so you're looking at a 10lb lean muscle gain over the course of a year.

  • Now, there's a lot of things that I'm going to cover in his training that I actually like

  • a lot that I believe could easily lead to that type of lean muscle gain, especially

  • because he hadn't been doing some of those aspects.

  • Before we do, this isn't the first time I've covered one of these sort of reviews of what

  • this celebrity of the moment has done. Years back I did one on Taylor Laughter. A lot of

  • guys probably wouldn't even remember who Taylor Lautner is. This is what he looks like, by

  • the way.

  • Interestingly, in this after photo he was, yet again, about 165lbs to 170lbs. So the

  • first thing I want you to realize is that you don’t have to be all that huge to look

  • really good. If you can maintain a lower body fat level and maximize the amount of lean

  • muscle that your body can carry, you're going to look way bigger than somebody would ever

  • guess.

  • They're going to imagine you weighing 15lbs to 20lbs heavier than you do because of all

  • that lean muscle. Now, Taylor doesn't look that anymore. As a matter of fact, he looks

  • like this. I'm going to cover why I feel that happened to him, and why I hope and feel in

  • Zac Efron's case it's not going to happen. Let's start with Zac Efron's training.

  • When you look at his training there's some things that I really like about it. first

  • and foremost, if you've been watching this channel for any length of time there have

  • been no bulking or cutting in that one year period. I've talked about how I think that's

  • unnecessary bullshit. You do not need to bulk up and then cut down to maximize your muscle

  • gain.

  • You don’t need to do that. I don’t care what anybody says. The fact of the matter

  • is, I know more guys that get stuck in that perpetual bulking phase that can never get

  • out and the guy that can take that slow an steadier approach and maximize and make some

  • really nice gains without ever having to go down that road. In this case of Zac Efron,

  • I feel like he's done exactly that.

  • Secondly, one of the reasons why I feel like he's been able to do that is he introduced

  • heavy training to his workout and reportedly for the very first time. I know there's a

  • lot of guys watching this channel right now that maybe have shied away from heavier training.

  • They felt that it's not something that either they're comfortable with, or maybe they don’t

  • feel like they've built the base for that, or maybe they just don't want to try the exercises

  • because they're going to try them for the first time in public. As I've said in previous

  • videos, you've got to start somewhere. So you want to start incorporating heavy compound

  • lifts and start adding the weight as you're able to.

  • As you do that you're not only going to see your size gains improve, but you're going

  • to see the muscle density improve as well. So we know that those two elements are in

  • place. Thirdly, the reported split that he used was a push-pull leg split. There's a

  • lot of reasons why I like that split. As a matter of fact, it's one of the phases that

  • we have in our ATHLEANX training system and it's because it allows your body to train

  • the way it prefers to train.

  • To train athletically. You're training muscles for function, not necessarily individually.

  • So we know that biceps and back are both pulling muscles. All their actions are going to be

  • pull, either your body closer to a bar, or the bar closer to your body. When we know

  • that, we can concentrate on increasing the athleticisms of our muscles and how they work

  • together by doing that and choosing exercises that do that. So I could do a heavy, compound

  • movement here like a bent over row.

  • We know that I'm not just working my back here. Because my elbows are bending here,

  • flexing, we know that we're getting bicep activation as well. Same thing on a pull up.

  • I can load up the pull up with added wei4ght here to make sure it's heavy. But at the same

  • time we're getting bicep carryover and activation as well. If I were to split these two up and

  • I were training biceps tomorrow and I had back done today, we're not allowing for another

  • critical component, one that Zac apparently had a high priority for.

  • That is recovery between workouts. Because while I stimulate the biceps in my back workout

  • today, when I go back tomorrow to do biceps on their own, I haven't given them enough

  • time to recover on their own. So you're in this perpetual state of breaking down as opposed

  • to actually allowing any of those muscle to recover in between those workouts. So you've

  • got your pull day, your leg day, and then on your push day you're training you triceps,

  • your chest, and your shoulders.

  • Various activities like this: inclined bench press, a shoulder press done with heavier

  • weights, or even just a tricep push down. Now, on top of the split, it was referenced

  • that he also did daily ab training. So now I just talked about the recovery of muscles

  • and how important it is, but when it comes to the abs, there's something unique about

  • the abs. They're incredibly resilient muscles. As a matter of fact, until you put your head

  • down on the pillow at night your abs are working.

  • They're working posturally just to hold you upright and if you want to make sure that

  • you can improve their ability to do that, I think you need to increase the training

  • volume of this muscle that you don’t have to do 30 minute workouts or 45 minute workouts,

  • but I've been a big advocate of daily ab training in small sessions. Five, six, seven minute

  • sessions. We even have a whole appthe six pack promisedevoted to that end goal

  • to allow you to start building the resting tone of the abs and to have them become more

  • stable and strong even just when you're not training.

  • So it's a very important muscle and something that you probably could benefit from by increasing

  • the daily frequency of that. Finally, we talked about his ability to maintain those lean levels

  • all year round and to have some of those low levels of body fat. That's going to come in

  • from a combination of dietwhich we'll talk about in a secondand his conditioning.

  • His conditioning, I don’t care who you are, you're going to get bored if your conditioning

  • relies and revolves solely around long walks on the treadmill.

  • It ain't going to cut it. If you want to become more engaged in your workouts and more engaged

  • in your conditioning, particularly, so you can get better results and actually look forward

  • to it, then start training more athletically. Get out there and start doing some sprinting.

  • Do some agility work. He's even been shown doing a lot of upper body agility work just

  • climbing around on monkey bars. That's a good way to train. As a matter of fact, I have

  • these bars here that I installed in my gym so that I could do that to break up the monotony.

  • I could go back and forth over these, try to go fast, try to go slow, change it up to

  • allow myself to just have a different effect on y training, rather than just straight up

  • and down pullups. It's all about training athletically and when you look at the whole

  • picture here, you're looking at ATHLEANX. You're looking at how you look like an athlete

  • by training like an athlete. That's what we preach over and over again. Of course, the

  • diet is a major part of it. This is where I think Taylor Lautner kind of missed the

  • mark.

  • If you go back to these pictures of what Taylor Lautner looks like now, you have to just start

  • with the clip. I'm going to play a clip of him from a radio interview he did a while

  • back around that period of time that he was in that shape, and in his best shape.

  • Interviewer: It took a couple months to get to that form that you were before, or do you

  • not worry as much, or how does it work?

  • Taylor: What I learned is that I have to stay on it. I can't ever give it up as long as

  • I'm filming this franchise because it's tough. If you stop at all it all loses like that.

  • The biggest thing I learned is that it is just as hard to maintain as it was to put

  • on in the first place. The most challenging part was definitely the eating process. I

  • basically had double my calorie intake per day eating every two hours, not the most yummy

  • things.

  • So did you hear what was going on there? It sounds pretty, almost painful for him. Very,

  • very challenging. Something that he felt likeyou could almost hear the short term nature

  • of his approach to eating. He was so rigid and so strict, and he was eating foods that

  • he didn't sound like he really even liked all that much and he was eating it so often

  • throughout the day. let me tell you something, if you don’t like what you're eating, I

  • don’t care how you're eating right now, there's a lot of different methods, and a

  • lot of different styles of eating.

  • I don’t care what method you're following right now. If you don’t like it and enjoy

  • it, you're never going to stick with it long term. What we're talking about here is getting

  • long term sustainable gains. Not just looking good for summer. We don’t want to just look

  • good this summer. I want to see what you look like next summer, too. If you can't find an

  • eating plan that allows you to be consistent with it by liking what you're following, it's

  • never going to work long term. So back with what Zac Efron is doing.

  • It's been noted that he follows a very solid nutrition plan, but allows himself to break

  • away and have a cheat day later in the week. I've been asked a lot of times about cheat

  • days and what my feelings are on them. I don’t necessarily have cheat days. I don’t necessarily

  • have entire stretches of meals put together where I'm eating things that I should be eating,

  • or eating things that are less desirable than a solid nutrition plan would provide, but

  • you can do that. If that's what you want to do and that's going to help you keep your

  • sanity, that's totally fine.

  • In his case, I love that. I love the approach because it allowed him to stay locked in.

  • it's going to allow him to stay locked in, I feel, a lot longer than maybe in Taylor

  • Lautner's case. So, I've always used a batting average analogy in baseball because that's

  • sort of my background. If you were going to eat five meals a day over the course of a

  • week, that's 35 meals in a week. If you eat six times a day that's 42 meals in a week.

  • Let's say you're eating those 42. If you go 35 for 42, or 36 for 42, 37 for 42; that's

  • a hell of a good batting average.

  • You'd be going in the hall of fame if you did that. Well, you can have that same approach

  • to eating. Maybe you eat perfectly throughout that entire week, but you save all those five

  • meals for that one day on a Sunday. Great! No problem! It's no different than spreading

  • them out through the week, having one here, one here, and one here. The idea is, if you

  • strive for perfection and that consistency of perfection every single day, to the point

  • where it feels like a deprivation to you, it's never going to work. I think that's what

  • happened here to trip up Taylor, and it's something that you don’t have to have happen

  • to you.

  • As a matter of fact, our X-FACTOR meal plans are really sustainable and easy to follow

  • because we allow you to pick the meals that you like from within all the meals that we

  • provide and then allow you to stay consistent with them because they're not all that hard

  • to prepare, they actually taste good, so you never feel like you're missing out. If you

  • want to work in your cheat meals I even show you how to do that in our program by selecting

  • the individual meals, calculating them in to your overall 'average', you're eating/batting

  • average, and make something that you can actually live with.

  • So, guys, I hope you've found this video helpful. There's a lot to learn from when we do these

  • celebrity reviews. Are we all going to look exactly like them? No. Are we going to look

  • like them in a month, ready for summer? Hell no. But if you can start following the major

  • themes behind what they're doing, I'm telling you, your ability to change your body, the

  • sky's the limit. Your ability to keep that body, most important, keep itthat's what

  • we preach here all the timeis definitely something that you can attain and something

  • you can master once and for all.

  • If you're looking for a step by step plan, training like an athlete, all the elements

  • we just covered and talked about, day by day, meal by meal; it's over at ATHLEANX, guys.

  • I'm happy to show you exactly how to do it every single step of the way. All right, guys.

  • I'll be back here in just another couple of days. More videos, three videos every week.

  • Let me know what you want me to see, what you want me to cover and I'll do more of that

  • in the days ahead. This video came from all the emails that you guys have written in to

  • us.

  • Tell me what else you want me to talk about and I'll do that the best I can. All right,

  • I'll see you soon!

What's up, guys? Jeff Cavaliere, ATHLEANX.com.

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ザック・エフロンのワークアウト&ダイエットプラン(BAYWATCH! (Zac Efron Workout and Diet Plan (BAYWATCH!!))

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