Zac Efron had his shirt ripped open at the MTV Movie Awards on April 13, revealing his even more ripped chest and abs. Afterwards, HollywoodLife.com reached out to several top fitness experts to find out the secret to Zac’s lean and mean body.
Zac Efron, 26, turned a few heads, and could have been responsible for a few spontaneous pregnancies after his shirt was ripped open at the 2014 MTV Movie Awards. After the eye-opening scene, HollywoodLife.com spoke with top best fitness experts, like celebrity trainer, Harley Pasternak, to shed light on how Zac keeps his body shredded. He tells us that it’s more about what you eat than how much cardio: “No need to do a lot of running. If you try to hit at least 12,000 steps a day (use a Fitbit, or other type of tracker) that’s good but also, two meals a week can be whatever you want.” Harley also gave us an amazing meal plan and workouts that Zac most likely used to get his killer body.
Zac Efron: How He Got His Amazing Pecs & Abs
HollywoodLife.com contacted New York City fitness expert and personal trainer Melissa Tarrab who said that the way to keep your body lean and fit like Zac’s is to eat right, train with weights, and do “quality” cardio.
Melissa, who is also a WNBF “figure competitor,” said that consistency is also a major factor in not only getting a lean figure but keeping it as well.
“He probably eats more whole foods than anything else,” Melissa said. When Melissa says whole foods, she means foods that have not been processed. Some of the most popular whole foods you can eat to get Zac’s body are egg whites, green vegetables like spinach and kale, sweet potatoes, nuts, and obviously meat like chicken, beef, fish and pork.
“This could be due to high protein diet ranging from food to protein powders,” Shanna Israel, lifestyle and wellness expert and founder of Vertical Wellness tells us. “Some people can also get this type of body by being on a plant based diet as well. There are great protein food/supplements for high intensity workouts these days. In addition, some workouts are now made for shorter amounts of time with greater results vs long drawn out workouts. People want to maximize their time and diets efficiently.”
Zac’s Meal Plan — What To Eat To Get Zac’s Abs
Harley, who trains celebs like Kim Kardashian, Lady Gaga and Kanye West, suggests the following meal plan to get lean and fit like Zac.
A green smoothie with:
and a little bit of lime.
Mid morning snack:
Cut veggies: celery with humus, carrots and peppers
An open faced grilled chicken panini, with grilled veggies
Apple and turkey jerky — look for ones that aren’t full of preservatives like Oberto
Shrimp stir fry with quinoa
“A guy trying to achieve Zac’s look should be consuming around 2K calories per day and should be getting 1.5 grams of protein per pound of body weight.”
Zac: How He Stays Shredded
Melissa also made sure to add in her thoughts about the type of cardio Zac could be doing to get the rocking body.
“I’m pretty sure he does some form of HIIT training (High Intensity Interval Training), because doing HIIT has lasting affects on the body long after you’ve stopped the workout.” We broke down an HIIT run below — so copy this format!
HIIT (High Intensity Interval Training) Cardio Training (Treadmill):
- 1 minute run / 30 seconds sprint / 45 seconds walk
- 1:15 minute run / 30 seconds sprint / 35 seconds walk
- 1:30 minute run / 30 seconds sprint / 25 seconds walk
- 1:45 minute run / 30 seconds sprint / Finished — Cool down and stretch
Harley also tells us that along with the cardio suggested by Melissa, one should do three sets of 20 reps of everything below to get these abs:
Seated Trunk Twist:
Sit on the ground with your legs in front of you, and lean forward. Then you should lift your hands and pull your stomach into your spine. Then you twist from side to side with your hands touching the floor on each side.
Side Planks — try and hold for at least 30 seconds and do 3 sets.
The best way to do is is to lay on your side. Keep your feet in a straight line from your head down, and rest directly on to your forearm. You should contract your abdominals and raise your hips off the floor.
What do you think HollywoodLifers, do you think you could do all this stuff to get a body like Zac’s? Let us know.
— Bryant Perkins, Chloe Melas, and Dory Larrabee