The training and diet that have made Zac Efron in the grip of Hollywood

With 18 years Zac Efron (California, USA, 1987) was made with the role of Troy Bolton in the musical for teenagers High School Musical. He immediately went from anonymity to being that boy whose face colonized the folders and walls of half-planet Quinceañeras. At 25, one of the most important teenage stars of the century confessed his addiction to cocaine and alcohol stunned by a legion of fans who did not finish believing the descent to the hells of his idol. On the brink of 30, far from entering the popular crisis that casts the third decade of human life, Efron overcame his addictions and discovered the benefits of sport. "I can't imagine life without crushing myself in the gym today. When I go I feel alive, full of energy and more alert than ever, "the actor confesses in the last issue of Men's Fitness.

A la izquierda, Zac Efron en 2005, en su época de 'High School Musical', una fama prematura que le acabó pasando factura. A la derecha, el actor durante uno de sus entrenamientos.On the left, Zac Efron in 2005, in his time of ' High School Musical ', a premature fame that ended up spending bill. On the right, the actor during one of his workouts. Getty/Instagram

Train twice a day (five days a week), lie down at nine in the evening, start the first round of exercises at five in the morning and consume only organic food for four months transformed the Californian into the physical portent that in the Last year he has starred in films like the watchers of the beach or the great showman. The goal of Zac Efron's trainer, Patrick Murphy, was that the actor won, in addition to muscle mass, agility and speed.

"I've never felt better in my life than I feel right now," says American magazine Efron. "I've always liked challenges and explored my limits," he adds. Murphy is also in charge of keeping in shape the actress Alexandra Anna Daddario, Companion of Efron in the guards of the beach, and the model and DJ Ruby Rose, among other artists.

El actor ejecutando uno de los ejercicios de pectorales que realiza semanalmente.The actor executing one of the pectoral exercises performed weekly. Instagram

"It's very simple. The secret of any training is to have mind control. If you want to have the abdominal tablet marked, you have to be disciplined and work hard. Real Fitness requires an absolute change in your lifestyle, says Zac.

This is the training that Efron did for four months. Once achieved the target has lowered the intensity. Yes, go to the gym weekly and practice sports such as surfing or climbing.

This is the exercise routine with which the actor has made muscle

Monday

bench Press. Lying on a bench, they raise their arms up with weights. We have to do ten repetitions. See example here.

triceps with elastic band. One end of the tape is treaded with the heel and the arm holding the other end is stretched upward. Three sets of ten repetitions are made. See example here.

triceps with pulley. A tape is stretched down. Three series of ten repetitions. See example here.

Pectoral Dumbbell. Lying on a bench they lift up their arms with weights. See example here.

Tuesday

25 dominated.

50 high-pull dead-weight repeats. It is a fast movement that consists of lifting the bar from the ground to the height of the chest. The elbows remain outward, with the hands together in the center of the bar and the feet separated at the height of the shoulders.

El entrenamiento y la dieta que han convertido a Zac Efron en el cachas de Hollywood

50 pushups.

50 ' steps '. Go up and down a step.

50 jumps on a box.

50 single-arm weights.

50 weights above the head.

50 dominated.

Wednesday

Exercise of thrust of force. We help ourselves from the knees to lift the bar, with the elbows slightly in front of the rod, which rests on the torso. It is necessary to keep the heels down until the hips and legs extend, and always complete the knee and arm extensions. Ten repetitions.

El entrenamiento y la dieta que han convertido a Zac Efron en el cachas de Hollywood

exercise thrust ofdispatching. To complete this exercise, add a quick hip and leg extension movement to lift the bar. The weights will always be received in a partial high. Ten repetitions.

El entrenamiento y la dieta que han convertido a Zac Efron en el cachas de Hollywood

exercise in prey for legs. Lying on a bench you push a load up with your legs. Ten repetitions. See example here.

weight training exercise. You start by holding a weight with your arms stretched down and stretching slowly forward. Ten repetitions.

extension of legs. Training with weights to exercise the quadriceps of the leg. Seated they load their legs with weights and rise upward. Ten repetitions.

Thursday

bench Press. Lying on a bench, they raise their arms up with weights. We have to do ten repetitions. See example here.

triceps with elastic band. One end of the tape is treaded with the heel and the arm holding the other end is stretched upward. Three sets of ten repetitions are made. See example here.

triceps with pulley. A tape is stretched down. Three series of ten repetitions. See example here.

Pectoral Dumbbell. Lying on a bench they lift up their arms with weights. See example here.

Friday

25 dominated.

50 high-pull dead-weight repeats. It is a fast movement that consists of lifting the bar from the ground to the height of the chest. The elbows remain outward, with the hands together in the center of the bar and the feet separated at the height of the shoulders.

El entrenamiento y la dieta que han convertido a Zac Efron en el cachas de Hollywood

50 pushups.

50 ' steps '. Go up and down a step.

50 jumps on a box.

50 single-arm weights.

50 weights above the head.

25 dominated.

The secret of Zac Efron's diet

Thanks to nuts and healthy protein sources (such as from chicken, fish, eggs, and avocados), the actor found the energy needed to carry out such demanding training as his. "Zac's diet was based on Whole Foods. He kept away from refined and processed foods [buns, pre-cooked food, soft drinks...] and did not take products with flour of any kind. This means I could take quinoa, but not quinoa biscuits. I could eat whole rice, but no whole rice pasta. The same with the fruit. He could eat an apple, but not apple juice, "explains the actor's preparer, Patrick Murphy, to Men´s Fitness . After four months with this diet, the actor maintains a healthy diet, always with some occasional whim.