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Pharmacies, health stores, beach-front snack bars, all along Rio de Janeiro's beach fronts are selling to those in the
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also believed to help fight cellulite!
CLICK HERE TO READ MORE.
Thermogenic formula designed to increase thermogenesis and assist in fat loss, without eliminating muscle.
(Thermogenesis is the process of heat production in organisms.)
Now with Fucoxanthin.
Fucoxanthin is being explored for weight loss to naturally increase the metabolic rate. Japanese researchers have found
that fucoxanthin (isolated from wakame) promotes the loss of abdominal fat in obese mice and rats. Animals lost 5 to 10%
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People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took Prothinspo's
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weight loss than other diet products.This study set out to determine the efficacy of a calcium/potassium salt of 60% HCA
extract from Garcinia cambogia alone and in combination with niacin-bound chromium and a standardized Gymnema
Sylvestre Extract on weight-loss parameters in human volunteers. I know blah blah, but  In a double-blind fashion,
60
moderately obese individuals
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CLICK HERE TO READ MORE..
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Dear Jodee, can I lose weight by using Cocaine?
Dear Prothinspo Member…

Cocaine is an illegal and dangerous drug - outlawed in most countries around the world. Many people speculate as to whether celebrities ever
partake of the drug to induce rapid weight loss. We can only speculate until they get arrested....Most people already know that cocaine can
make you lose weight.


Here is a story I found from New Zealand. A wealthy 51 yr-old property developer is a suspected drug dealer. He attempted to justify his actions
by claiming that cocaine was helping him lose weight.


"In explanation for his actions, the defendant stated that he had discovered taking cocaine in the evening suppressed his appetite and helped
him lose weight," the police summary said.
This may explain the success of Henderson's slimming regime. Last winter, Henderson seized on the Atkins craze and lost at least 24kg.
During the stressful 2000 when he was building the $250 million Princes Wharf redevelopment, "Hendo" was a big lad.
But by last winter, the metamorphosis was spectacular.
He sported a new wardrobe and cut a much finer figure on the waterfront.
Come the summer, he appeared even leaner, as the diet regime continued apace and his face shape changed markedly
."

I don’t suggest getting hooked on any illegal drugs to lose weight.
I only know of one diet product on the market that mimics the effects of cocaine weight loss. Of course it is new to the market after many years
of clinical testing.


AFTER DECADES OF RESEARCH...
Introducing the World’s First Chemically Altered Diet Pill designed to stimulate the COCAINE AMPHETAMINE REGULATORY TRANSCRIPT (C-A-R-
T) and Inhibit NEUROPEPTIDE-Y (NPY)!
Through years of study and breakthroughs in modern science we’ve discovered the key to long term weight loss success. And you can only
find this compound inside of THIS weight loss solution.

The reason you are overweight is because there is a YIN-YANG battle going on deep within your brain, inside the satiety center of your
hypothalamus. The battle is, C.A.R.T. vs. NP-Y… or Good vs. Evil.

C.A.R.T. (Cocaine.Amphetamine.Regulatory.Transcript.) is the “Good Guy”… and if you’re trying to lose weight it's your Guardian Angel! The C
stands for cocaine and the A for amphetamine because these drugs put this chemical into overdrive. When C.A.R.T. is stimulated it increases
your metabolism, reduces your appetite, and increases insulin to deliver energy to your muscles rather than be stored as body fat.

NP-Y (Neuropeptide-Y) is the Villain. It’s a stress hormone that drives the eating chemicals into overdrive. When stimulated it will decrease your
metabolism, cause your body temperature to drop, and increase your appetite.

THIS PRODUCT was designed to stimulate C.A.R.T. and inhibit NP-Y, thus helping you win the battle of the bulge. (note: This product does not
contain cocaine, amphetamine, ephedra, or cannabanoids. We found alternatives to cocaine and amphetamine to activate C.A.R.T.)
READ MORE BELOW..Here is what's in THIS CART Program and how this product works:
Decades of RESEARCH TO FIND OUT HOW TO COPY THE EFFECTS OF COCAINE AND WEIGHT LOSS..
After decades of research and scientific breakthroughs in the weight loss pills industry, we've finally discovered the key to fast and lasting
weight loss success.
And that key is only available in this CART PROGRAM.

The main reason you're overweight is the back-and-forth battle going on deep within the brain inside the satiety center of your hypothalamus.
The ongoing battle exists between the two neuropeptides CART and NPY ... also known as the good and the bad when it comes to weight loss.

CART (Cocaine Amphetamine Regulatory Transcript) is your best friend if you're trying to lose weight. On the other hand NPY is the enemy when
it comes to weight loss. THIS PRODUCT was designed as the best weight loss pills to stimulate CART while inhibiting NPY
to help you
lose weight
safely and powerfully.

On the other hand NPY is the enemy when it comes to weight loss. As a stress hormone, NPY kicks up the appetite and signals hunger. When
NPY is stimulated it limits the metabolism
and lowers the body temperature.

THIS PRODUCT is a product which was designed to stimulate CART while inhibiting NPY to help you lose weight safely and powerfully in a way
the best weight loss pills have never been able to do before even from what was previously considered to be the top weight loss pills.

What It Does:

Cocaine and Amphetamine kicks the body's CART into overdrive which helps to increase the metabolism, reduce the appetite and increase
insulin levels to deliver the maximum amount of energy to the muscles instead of storing excess calories as body fat. By igniting CART,
This CART PROGRAM  product has become the best weight loss pills available!

Activators:
DiCaffeine Malate - 250mg
The rumors that Coca-Cola included actual cocaine when it was first introduced are actually true. When the drug was illegalized after World
War I, Coke needed an alternative to stimulate the mind and body while delivering similar benefits as cocaine. Caffeine soon replaced the
cocaine and Coke has remained one of the best-selling beverages in the world. In Fenphedrine we use one of the most potent and multi-
dimensional forms of caffeine combined with all-natural malic acid bonded to increase energy levels, stimulate thermogenesis and promote
greater mental alertness and focus.
The only way to experience the full benefits of caffeine is through DiCaffeine Malate.

Hops - 100mg
Commonly known as Hops, the plant Humulus Lupulus is one of only two plants in the Cannabinaceae family. The alkaloid Lupulinum is
extracted from hops and
works as a mild stimulant to trigger relaxation within the body.

Razberi K™ - 50mg
Subjects on a high-fat diet to induce obesity in a recent study (Morimoto et al, 2005) gained less body fat when using 1 to 2% concentrations of
this patented and proven form of Raspberry Ketone
than a control group on the same diet.

Cocoa Extract - 50mg
Cocoa Extract is packed with powerful constituents including methylxanthines (theobromine, caffeine, and theophylline), biogenic amines
(phenylethylamine, tyramine, and synephrine), amino acids (phenylalanine, tryptophan, tyrosine, others), minerals (with a high content of
magnesium), several antioxidants and non-psychoactive cannabanoid-related compounds to ignite the weight loss process. The Pea in Cocoa
Extract is an amphetamine-like compound closely related to the naturally occurring catecholamine neurotransmitters and the amino acid
precursors tyrosine and phenylalanine. PEA works within the brain to promote feelings of pleasure and relaxation. Extracted from chocolate,
PEA is the leading aphrodisiac found in chocolate.

Ginger Extract (20% Gingerols) - 50mg
Ginger has been used for centuries to provide relief from gallstones and numerous other health conditions. Ginger helps flush bile from the
gallbladder to eliminate unnecessary waste within the body. Ginger has also been shown to thin the blood and lower cholesterol to help
cleanse the body and increase circulation.
This process speeds the metabolism and increases the flow of nutrients within the body
to provide additional energy.

Synephrine HCL - 20mg
Synephrine is a powerful weight loss ingredient derived from citrus aurantium. Synephrine HCL provides similar benefits as caffeine and other
powerful stimulants without serious side effects. By increasing energy expenditure, increasing the metabolism and suppressing the appetite,
Synphrine HCL is key to signalling key weight loss functions within the body.

Thermodiamine™ (98% Evodiamine) - 15mg
Thermodiamine is clinically proven to reduce fat absorption within the body while increasing thermogenesis. Thermodiamine increases
lipolytic activity (the fat–burning process) by increasing the vanilloid receptors to increase body temperature.

Lipolide-Sc™ (98% Sclareolide) - 15mg
The powerful thermogenic properties of Lipolide enhance weight loss by supporting an increased level of lipolytic activity through the Cyclic
AMP. Cyclic AMP
helps the body produce more energy by breaking down excess fat stored within the body.


This is a high performance weight loss supplement that utilizes a formula that is first of its kind! This is the first diet pill to base its formula on
scientific research isolating the Cocaine Amphetamine Regulatory Transcript (C-A-R-T) and Neuropeptide-Y (NPY).

In short, CART is the good chemical component that triggers increased metabolism and lowers appetites and NPY is the bad stress hormone
that causes your body to lower in body temperature, decrease metabolism, and increase appetite. Adjusting the CART and NPY in your body,
Fenphadrine increases metabolism, reduces appetite, increases muscle function, and reduces body fat storage.

But science aside, THIS  is one of the most popular weight loss products on the market. It has consistently received the highest rankings and
feedback from consumers as being the Most Powerful Diet Pill. According to our independent research,
AND has 97% customer approval rating, which is unheard of in this industry.
There are multiple reports citing results ranging from 10 pounds per week to 33 pounds in just 3½ weeks.


THIS PLAN IS ONLY AVAILABLE HERE

PROTHINSPO/WBDT/THINSPONATION...

NOT AVAILABLE IN STORES...

THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE
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The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you
suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise
regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you
experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools
and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 2014 to date worldsbestdietingtips, thinsponation, prothinsponation, prothinspo2,
Prothinspo LLC, Pro-Thinspo LLC.com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
"PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.
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"If you have faith as a grain of mustard seed, you will say to your
mountain, "MOVE!" and it  WILL move... and NOTHING will be
impossible for YOU! "
CONTACT US...
MAKE A DONATION TO TBN TO SPREAD THE WORD..
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PROTHINSPO/WBDT/THINSPONATION...

NOT AVAILABLE IN STORES...

THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE

This product I chose because....Each spray delivers a highly concentrated dose of supplements to help control cravings and suppress your
appetite. Unlike pills  sprays use micro-size droplets directly into the mouth to start working quickly and yes it is fresh tasting....Crave Control
starts to work in minutes without making you jittery or nervous. It's safe, effective, convenient, and easy to use...
It is really easy to use.
You can just stick it in your bag or jacket pocket and when you start to Crave and need Control you just spray it!!
As always .....I will always tell everyone.....The healthy way to lose weight is to exercise, choose healthy foods, control food portions and drink
6−8 glasses of water a day. Limit the number of calories you eat every day and/or increase your daily physical activity....
My best added supplements are a benefit to these lifestyles.
READ MORE..
READ MORE BELOW... SCROLL DOWN FOR MORE..
MORE CELEBRITY TIPS AND TRICKS.. CLICK HERE..

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TODAY'S POST..
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Zachary David Alexander "Zac" Efron (born October 18, 1987)[2] is an American actor and singer. He began acting
professionally in the early 2000s, and became known as a teen idol after his lead roles in the Disney Channel
Original Movie High School Musical, the WB series Summerland, and the 2007 film version of the Broadway musical
Hairspray.[3][4][5] Efron has since starred in the films 17 Again, Me and Orson Welles, Charlie St. Cloud, New Year's
Eve, The Lucky One, That Awkward Moment, Neighbors, and The Lorax (voice only).
http://en.wikipedia.org/wiki/Zac_Efron
ZAC EFRON'S HEIGHT AND WEIGHT..
CLICK HERE..
The Zac Efron workout differs based on the role he has to play. Generally, he sticks to trainer Ramona Braganza’s 3-2-1 workout. This keeps
him lean and toned. But, when he was training for The Lucky One,  he had to take a different perspective. This led to him working out with a
Navy Seal. The secret to the Zac Efron workout (For “Charlie St. Cloud,” and “17 Again”) is to constantly switch between cardio and strength
training. This forces your body to physically change to cope with the vigorous workouts. Total body exhaustion is the goal of the Zac Efron 3-2-1
workouts. Instead of running on a treadmill for 40 minutes, you are constantly changing what you require of your body For “The Lucky One,”
Zac had to build the physique of a marine. So, he worked out with Logan Hood, a former Navy Seal. Zac wasn’t doing the typical hold-your-
breath-for-as-long-as-you-can routine. Instead, they did a traditional power lifting workout. He went down to Camp Pendleton in San Diego to
meet some Marines:They were my age. They were about my height, 5’9, 5’10, some shorter, but all very stocky.
And I’m there in a backward hat and Vans, walking around like I’m still in college.
Zac Efron Workout Routine
The Zac Efron workout routine is performed in 3 total circuits. If you have an expert level of fitness, perform all three sets of the routine. For
intermediate users, do 2 sets. Beginners can try doing the set only once, then working their way up from there. Do one minute of rest and
stretching in between sets.
Sources for the Zac Efron workout routine include:
•Interviews with Zac Efron
•Self Magazine, Men’s Health, US Magazine, and People Magazine.
•Interviews with Zac Efron’s personal trainers, Ramona Braganza and Logan Hood 87eleven.
•Ramona Braganza’s DVD, Ramona Braganza 321 Training Method
Monday Workout Routine = 3-2-1 Upper Body Workout

Here’s the Zac Efron workout plan for “Charlie St. Cloud” and “17 Again.”


 (Cardio I)
 Low grade: Jog 2 min / Run 6 min / Jog 2 min
 (Strength I)
 Dumbbell Bench Press (20 reps)
 Dumbbell Flys (20 reps)
 Bar Dips (30 reps)
 (Repeat Strength Training Circuit #1, 2 more times)
(Cardio II HIIT Training)
Medium grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
 (Strength II)
  Dumbbell Bench Press (20 reps)
 Dumbbell Incline Bench Press (20 reps)
 Tricep Extensions (20 reps)
 (Repeat Strength Training Circuit #2, 2 more times)
 (Cardio III)
 High grade: Jog 2 min / Run 6 min / Jump Rope 2 min
 (Core)
 V-Ups (20 reps)
 Bicycle Crunches (20 reps)
 Twisting Plank (20 reps)
 (Repeat Core/Abs Circuit 2 more times, 180 total reps)

Zac Efron’s trainer for these movies, Romana Braganza, says about the workout:


The Strength segments are performed in a circuit, keeping intensity high. The final Core segment improves balance, agility and helps define
and strengthen the abs and lower back.

Tuesday Workout Routine = 3-2-1 Lower Body Workout


 (Cardio I)
 Jog 2 min / Step Ups 6 min / Jog 2 min
 (Strength I)
 Forward Lunge with Dumbbell Bicep Curl (20 reps)
 Squat Thrust (20 reps)
 Squat Press aka Push Press (20 reps)
 (Repeat Strength Training Circuit  2 more times)
 (Cardio II)
 Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
 Walking Lunge with Dumbbell Bicep Curl (20 reps)
 Squat Thrust (20 reps)
 Squat Press (20 reps)
 (Repeat Strength Training Circuit #2, 2 more times)
 (Cardio III)
 Jog 2 min / Run 6 min / Jump Rope 2 min
 (Core)
 Ab Crunches (20 reps)
 Bosu Ball Knee Tucks (20 reps
 Forearm Planks (hold 30 secs, 3 times)
 (Repeat Core/Abs Circuit 2 more times)

Ramona Braganza says about the Zac Efron Workout:


Zac was already in shape before, but we did a lot of old fashioned weight training to bulk him up. He just really enjoys exercise and makes it a
priority, so easy for us. He would show up at 6 am.
CONTINUED BELOW..
Wednesday Workout Routine = 3-2-1 Back Workout


 (Cardio I)
 Stair Climbing 2 min slow / 6 min fast / 2 min slow
 (Strength I)
 Dumbbell Rows (20 reps)
 Bent Over Dumbbell Flys (20 reps)
 Dumbbell Lateral Raises (20 reps)
 (Repeat Strength Training Circuit #1, 2 more times)
 (Cardio II)
 Stair Climbing 2 min slow / 6 min fast / 2 min slow
 (Strength II)
 Dumbbell Rows (20 reps)
 Bent Over Dumbbell Flys (20 reps)
 Dumbbell Lateral Raises (20 reps)
 (Repeat Strength Training Circuit #2. 2 more times)
 (Cardio III)
 Stair Climbing 2 min slow / 6 min fast / 2 min slow
 (Core)
 V-Ups (20 reps)
 Bicycle Crunches (20 reps)
 Twisting Plank (20 reps)
 (Repeat Core/Abs Circuit 2 more times, 180 total reps)

The Zac Efron circuit training workout had it ups and downs, his trainer, Romana Braganza says:


His favorite exercise was dips on a dip bar for his chest muscles, and his least favorite was probably leg exercises, like lunges with weights.

Thursday Workout Routine = 3-2-1 Upper Body Workout


 (Cardio I)
 On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
 (Strength I)
 Dumbbell Bench Press (20 reps)
 Dumbbell Incline Bench Press (20 reps)
 Bar Dips (20 reps)
 (Repeat Strength Training Circuit #1, 2 more times)
(Cardio II HIIT Training)
On a steep grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
 (Strength II)
  Dumbbell Bench Press (20 reps)
 Dumbbell Incline Bench Press (20 reps)
 Tricep Extensions (20 reps)
 (Repeat Strength Training Circuit #2, 2 more times)
 (Cardio III)
 On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
 (Core I)
 Ab Crunches (20 reps)
 Bosu Ball Knee Tucks (20 reps)
 Forearm Planks (hold 30 secs, 3 times)
 (Repeat Core/Abs Circuit 2 more times)

The “Charlie St. Cloud” workout helped Zac Efron become a better sailor. Trainer Chris Cannon says:

Charlie St. Cloud highlights how important technical and physical skills are in deceptively difficult sports (i.e sailing). These days people
demand sports-specifc workout routines that improve performance and prevent injury.

Friday Workout Routine = 3-2-1 Lower Body Workout


 (Cardio I)
 Jump Rope: 10 min
 (Strength I)
 Forward Lunge with Dumbbell Bicep Curl (20 reps)
 Squat Thrust (20 reps)
 Squat Press (20 reps)
 (Repeat Strength Training Circuit  2 more times)
 (Cardio II)
 Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
 Walking Lunges with Dumbbell Bicep Curl (20 reps)
 Squat Thrust (20 reps)
 Squat Press (20 reps)
 (Repeat Strength Training Circuit #2, 2 more times)
 (Cardio III)
 Jog 2 min / Run 5 min
 (Core)
 V-Ups (20 reps)
 Bicycle Crunches (20 reps)
 Twisting Plank (20 reps)
 (Repeat Core/Abs Circuit 2 more times, 180 total reps)

Zac Efron Lucky One Workout

The Zac Efron “The Lucky One” workout has a different routine and different goals. Instead of doing circuit training to stay in shape, Zac Efron
worked out with former Navy Seal Logan Hood. For the Navy SEAL workout, Logan Hood is not fond of direct ab training. Instead, he thinks that
during every exercise, you should focus on keeping the core tight.

So, for the Navy SEAL workout, focus on how your core builds strength and supports your body during every movement. Although there is no
direct ab training, you will notice that pushups, squats, deadlifts, knee raises, farmer holds, rowing, rope pulls and medicine ball throws all
incorporate the core.


Monday Workout Routine = Pyramid Workout

For these exercises, Zac Efron used the Pyramid style of lifting. Here, you start by doing 4 of each exercise. Then, you go up to 5 reps. Then, 6,
7, 6, 5 reps and finally to where you do 4 reps of each. (Pyramid means you start low, go high, then come back down). Move onto the next
exercise after each set. So, the workout routine looks like this: 4-5-6-7-6-5-4 of each exercise.


 Warm Up: Rowing Machine-10 mins (warm up at 20 strokes/min)
 Pushups
 Pull Ups
 Bodyweight Squats
 Stiff-Legged Deadlifts
 Hanging Knee Raises
 Cool Down: Rowing Machine-10 mins (cool down at 20 strokes/min)
Advanced Static Training: As you do each set, the advanced version requires you to hold the last rep of each exercise in place. Static training
increases the amount of muscle fibers activated. This helps you get much bigger over time.
•Before the last Push Up, hold 1 inch from the ground for 20 secs, then come back up.
•Before the last Pull Up, hold your chin above the bar for 10 secs, then return to starting position.
•Before the last Squat, hold your body in place for 30 seconds. Good form means your legs parallel to the ground for 30 secs. Focus on using
your core to hold your body in this stance.
•Before the last Hanging Knee Raise, hold a rep for up to 40 secs. Then, explode and do one last knee raise.

Focus on your core during each movement. Then, explode with proper form to finish each exercise. Logan Hood, Zac Efron’s Navy SEAL trainer,
says about Advanced Static Training:


The key is to move as explosively as possible after the hold. This creates a decent pump without a lot of sweating.

Tuesday Workout Routine = Static & Big 5 55 Workout

Static Circuit: Do each of the following exercises for 4 sets of 8 reps. For each exercise, hold the weight extended for 30 seconds. Do the static
hold once per set, after the last rep. Rest for 10 secs between sets.

Warm Up: Rowing Machine-10 mins (warm up at 20 strokes/min)
 Flat Bench Press
 Shoulder Military Press
 Dumbbell Chest Flys
 Dumbbell Tricep Pressdowns
 Bar Dips
 Kettlebell Farmer Hold
 Bodyweight Squat and Hold

On most days, the Zac Efron workout starts with rowing. Zac’s trainer, Logan Hood says that most gyms have a rowing machine, and that:


With each pull of the simulated oars, you’re not only getting a great cardio workout, your engaging about 15 different muscles at once!

“Big 5 55 Workout” Circuit: For these exercises, Zac Efron performs 5 exercises, each for a total of ten reps. Then, you do another set where
you do 9 reps of each exercise. Then, 8…all the way down to 1. This gets you to the point where you have done 55 reps of each of the 5
exercises.

 Weighted Front Squat
 Pullups
 Wide Grip Pushups
 Power Cleans
 Knee to Elbows (Bring your knees to your elbows on a pullup bar and hold)

Finish this workout with:
•Cardio: Tire Flipping (In a parking lot, flip a large tire 50 yards, or sub  in DB / Kettlebell Swings)
•Cardio: Treadmill 30 mins HIIT (1 min sprint, 1 min jog)

At first, Zac Efron was unsure how well his total body transformation would go, and how much willpower it would take:


You hear about these guys like Christian Bale who dive into it and are really able to transform. I’ve always wondered if I had the willpower to
actually do it. And I’ll always have pride around the sense that I can.
Wednesday Workout Routine = Interval Training

Here, you use a rowing machine to perform interval training.


 Rowing: Warmup 2000 meters @ 15-20 SPM (strokes per minute)
 6 intervals of rowing/active rest:
 Rowing: 500 meters (Repeat 6 times)
 3 minutes of active rest: walk around your gym/home
 Cooldown: Kettlebell Farmer Hold

Carry an object 500 yards as quickly as possible. (3 sets)


Zac Efron’s Navy Seal trainer, Logan Hood, says there are many factors, other than just working out, that are important in body building. It’s not
just about these intense workouts, but about what you eat and sleep. Logan Hood says:


Training is only one piece of the puzzle. Sleep is huge. Stress is huge. Fuel you’re putting in your body is an enormous component.

Thursday Workout Routine = Lower Body & Pushups

 Rowing Warmup: 2000 meters
 Body weight squats: 20 reps
 Weighted Front Squat (5 sets x 5 reps)
 Aim to use a weight that is 110% of your body weight.
 Rest 90 secs in between sets
 Cooldown: 200 Pushups (Ladder routines, sets of x15, x20, x25, x20, x15)
If you can’t do all 200 pushups, that’s OK. Stick to proper form and complete as many as you can until failure. You don’t need to train all day
says Logan Hood, Zac Efon’s trainer:


That’s another misconception. If you’re eating appropriately and getting enough rest, you don’t need to train all day. All the work is happening
when you’re outside of the gym.

Friday Workout Routine = Cumulative Routine


 Warm Up: Rope Climbs x5
 Warm Up: Bear Crawls 20 yards x5
 Warm Up: Crab Walks 20 yards x5
 Workout: One set of each exercise, performed briskly:
 Front Squats x5 120% body weight
 Medicine Ball Slams x5
 Rope Pulls x5
 Flat Bench Press x10
 Medicine Ball Slams x10
 Pullups x15
 Medicine Ball Slams x10
 Bar Dips x15
 Medicine Ball Slams x15
 Rope Pulls x20
 Medicine Ball Slams x20

Zac noticed the difference in his body, as he started power lifting:


You get this strange sense of power as those weights increase. By the end of the movie I didn’t recognize myself.
Zac Efron Workout Alternatives

Besides his typical workout routine, Zac Efron also gets his workout alternatives in by:
•Surfing
•Skating
•Swimming
•Snow Boarding
•Hiking /Running the Hollywood Hills

Zac Efron Workout Motivation

Zac Efron is motivated to stay in shape, not just for filming, but because he says it “feels great.” Also, its nice to have a legion of girls following
you. Still, Zac said the Navy Seal workout he did for “The Lucky One” isn’t something he would want to do long term. He said that he constantly
felt sore, and fatigued, the next day after workouts.
Zac Efron Diet

Zac Efron lives in LA. His favorite restaurant there is Hugo’s. They famously serve leafy green sautes, black bean burgers, and quinoa patties.  
The Zac Efron diet for “The Lucky One” consists of:
•morning protein shake
•Protein shakes with simple ingredients. Avoid fake sweeteners or protein tubs with more than 5 ingredients.
•8-egg omelet (according to Men’s Health)
•Workout on a full stomach protein/good carbs (he’s a hard-gainer, so its good to workout 1/2 hour after eating)
•Eating 6-8 times a day
•3500 calories per day
•Recover Right (post-workout shake) 160 calories.
Zac Efron eats a ton of vegetables, especially leafy greens, when he is training for a movie. But even afterwards, he sticks to a very clean style
of eating. The day after he wrapped up filming a recent movie, he went straight to Hugo’s for a black bean and quinoa burger.

When gaining muscle to play a marine, he ate 3500 calories a day. This is because Zac is an ectomorph. Ectomorphic body styles, like Brad
Pitt, require that you workout on a full stomach and eat lots of protein.
Get Abs Like Zac Efron

To get abs like Zac Efron, remember that:


“Abs Are Made In The Kitchen.”

Eating super clean, and removing refined carbs from your diet is the key. Reducing body fat by going for long runs, doing strength training and
ab work is important. But, the problem is that you:


“You Can’t Out-Run A Bad Diet.”

Therefore, plan your meals in advance. You may even want to use a Fitness/Diet Tracker App. My Fit Pal is a good one. When training, Zac Efron
gets his abs by avoiding all refined carbs. This means no bread, pasta, rice, cereal, alcohol flour, or sugar.

This is what eating clean means. To get abs like Zac Efron, do what he did and stick to eggs, meat, vegetables, fruit and fish. Limit dairy if it
affects you. Dairy is known to cause bloating, the exact opposite of what you want.
5 Tips To Get Abs Like Zac Efron

Here are 5 tips to get abs like Zac Efron:
1.Focus on Protein - Although this helps with mass gaining too, focusing on eating the right protein will help keep you full, and avoid refined
carbs. Getting at least 1.5g per pound of lean body weight per day is key. Protein also helps you feel fuller, as it releases hormones in the brain
that suppress appetite.
2.Time Carbohydrates – The reason you need carbs is produce the glycogen your muscles need for fuel. If you time your carbs right, you will
make sure they go to your muscles, and not as. To time your feeding, the best time to eat carbs is first thing in the morning, 30 mins before
your workout, and right after your workout. Eat less than 1g of carbs per pound of lean bodyweight. Carbs like leafy greens, that have no impact
on blood sugar, can be eaten all day long. So, you don’t need to time them. You can have a salad with dinner.
3.Eat 6-8 Meals Per Day – Zac Efron would eat every 2-3 hours to keep his metabolism going. Eating small, but frequent, meals will help keeping
you on the right path and away from refined carbs. Small meals also means there’s less of a chance of overeating. When you overeat during a
meal, insulin in your body stores the extra energy as fat.
4. Increase Calcium Consumption – Research continues to show that calcium rich foods help melt fat around the abs. For some, this means
that milk is a good idea. Others will find that they’re lactose intolerant, or that there is something in cow’s milk that makes you feel bloated. In
this case, you might want to try kefir. Or, look at foods like kale and spinach that have more calcium per calorie than milk.
5.Supplement – Use fat-burning supplements to get rid of any stubborn, hard-to-lose belly fat. Green Tea extract, caffeine, and CLA are all
supplements you can use to lose weight. Green Tea has been shown to help people burn fat in their abdominal region 85% more than exercise
alone. Caffeine has long been king of the fat-burning supplement arena. Just don’t take it anywhere close to bed time (5 hours at least). CLA is
a newcomer on the scene, but has been proven to burn abdominal fat. Even in people who don’t diet or exercise. So, think what it will do for you!

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