help me get this body
- Thread starter dino1989
- Start date
Welcome, Dino. You have a classic problem; too little muscle and too much fat. Add muscle and lose fat and you'll get close to the body you want (but other factors, like genetics, do play a role as well). Read the stickies about weight loss and muscle gain and get started. I would start with adding some muscle and then losing the weight, but I guess you could go the other way.
Good news and bad news...
Good news, you can get that body by summer; most likely if you work hard.
BAD news is that you have to work REALLY hard. I'd suggest to do lots and lots of cardio and go on defeciet diet for next 3 months and try to drop your bodyfat to single digit if possible. From there, spend the next 2 months gaining mass (muscle + fat) and the last month trimming off the fat again. It will be tough and require a STRICT diet to get there by summer; however definitely doable. NO gurantee that you can sing and dance like Zack though or have Vanessa Hudgens as a GF.
Good news, you can get that body by summer; most likely if you work hard.
BAD news is that you have to work REALLY hard. I'd suggest to do lots and lots of cardio and go on defeciet diet for next 3 months and try to drop your bodyfat to single digit if possible. From there, spend the next 2 months gaining mass (muscle + fat) and the last month trimming off the fat again. It will be tough and require a STRICT diet to get there by summer; however definitely doable. NO gurantee that you can sing and dance like Zack though or have Vanessa Hudgens as a GF.
Well, I'll say you have two very good things going for your.
1) You seem to have pure motivation. That's huge. Focus and discipline will get your to your goals.
2) I was scared look at the 'body you want' link. I was afraid it would be some jacked body builder type. Honestly, even if you're body type is different from Zach's, what you're looking for is simply a lean body with muscle tone. Very acheivable IF you're willing to educate yourself and work hard.
Your focus, as Tic mentioned, is to get down your body fat %. While I applaud the self imposed urgency for weight lifting, you must crawl before you walk.
That's definitely not to say that you should not bother with weights yet. Absolutely the opposite, more lean muscle will help you eat up the fat.
However, I do get the vibe that you're not completely focused on the first leg of the journey.
Right now, the most important things for you to do is to change your diet, up your cardio, and build some muscle. Not just he latter.
If that body is truly what you want, you're going to need to fully educate yourself, not just follow an exercise program that someone write's out for you in this forum.
You can learn the basics in a very short amount of time, just hit the local library or bookstore, read through the forums, pull up articles on the internet.
Your focus should be on:
Eating right (with focus on fat loss)
Knowing your target heart, what sort of cardio to do and for how long
How many calories you should take in each day, how many to burn.
What muscle building exercises should you do.
how often should you train
remember to rest
Also, set you goals. Not just abstractly like "i wanna look like zach" but
short term goals. Daily, weekly, monthly.
If you set specific and measurable goals you'll be able to see accomplishments day 1.
If you want some advice as to what programs exist that I found extremely helpful, just send me a message, I don't want to turn this into a sales pitch.
Best of luck, keep the motiviation.
1) You seem to have pure motivation. That's huge. Focus and discipline will get your to your goals.
2) I was scared look at the 'body you want' link. I was afraid it would be some jacked body builder type. Honestly, even if you're body type is different from Zach's, what you're looking for is simply a lean body with muscle tone. Very acheivable IF you're willing to educate yourself and work hard.
Your focus, as Tic mentioned, is to get down your body fat %. While I applaud the self imposed urgency for weight lifting, you must crawl before you walk.
That's definitely not to say that you should not bother with weights yet. Absolutely the opposite, more lean muscle will help you eat up the fat.
However, I do get the vibe that you're not completely focused on the first leg of the journey.
Right now, the most important things for you to do is to change your diet, up your cardio, and build some muscle. Not just he latter.
If that body is truly what you want, you're going to need to fully educate yourself, not just follow an exercise program that someone write's out for you in this forum.
You can learn the basics in a very short amount of time, just hit the local library or bookstore, read through the forums, pull up articles on the internet.
Your focus should be on:
Eating right (with focus on fat loss)
Knowing your target heart, what sort of cardio to do and for how long
How many calories you should take in each day, how many to burn.
What muscle building exercises should you do.
how often should you train
remember to rest
Also, set you goals. Not just abstractly like "i wanna look like zach" but
short term goals. Daily, weekly, monthly.
If you set specific and measurable goals you'll be able to see accomplishments day 1.
If you want some advice as to what programs exist that I found extremely helpful, just send me a message, I don't want to turn this into a sales pitch.
Best of luck, keep the motiviation.
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Please stop referring to someone else's body. You can't have his body. But you can have your own that is even better. Get to work.
I too was expecting to see a picture of a human tank as the body you're aiming for!
I doubt very much whether Zach Efron actually lifts weights himself. As far as weightlifting goes he is a pretty weedy looking guy (no matter how nice his face may be, girls). His body just looks to me like good genetics, and probably a healthy diet to keep it that way. In terms of building muscle to look like him, I don't think you will have very far to go.
Whether you suceed or fail will have more to do with how well you lose the fat and tone up, but even so you should definately be hitting the weights and trying to build muscle as best you can!
Keep us posted with your progress once you get started
I doubt very much whether Zach Efron actually lifts weights himself. As far as weightlifting goes he is a pretty weedy looking guy (no matter how nice his face may be, girls). His body just looks to me like good genetics, and probably a healthy diet to keep it that way. In terms of building muscle to look like him, I don't think you will have very far to go.
Whether you suceed or fail will have more to do with how well you lose the fat and tone up, but even so you should definately be hitting the weights and trying to build muscle as best you can!
Keep us posted with your progress once you get started
Agreed. It's sort of creepy. But, yes, you can get yours body in shape. Read up and good luck.
Errmmm... I'm just a newbie relatively speaking but ... I'm not sure if it's fair to say this guy can look like what he wants to look like within 6 months.
He's 19 and it helps, I'll give you that. But I can only refer to my own experience: I started waaaaaay out of shape 7 months ago, made HUGE progress, have been *extremely* good at tracking my (fully clean) diet, stopped smoking and drinking, exercised 5 days a week every week that God made (except one where I had burnt out).... read up all the info I could, books, stickies, everything.
Yes I do look heaps better, I have better definitition, I'm stronger, etc etc but yet - I don't look like Zak Effron, nor a model, nor have the body of my dreams for that matter. BUT NOR WAS I EXPECTING TO. Realistically, I gave myself *3 to 5 years*, no less, to look like what I want to look like (ie, not too dissimilar to that picture + 10 years).
My two cents only of course. Genetics may vary.
He's 19 and it helps, I'll give you that. But I can only refer to my own experience: I started waaaaaay out of shape 7 months ago, made HUGE progress, have been *extremely* good at tracking my (fully clean) diet, stopped smoking and drinking, exercised 5 days a week every week that God made (except one where I had burnt out).... read up all the info I could, books, stickies, everything.
Yes I do look heaps better, I have better definitition, I'm stronger, etc etc but yet - I don't look like Zak Effron, nor a model, nor have the body of my dreams for that matter. BUT NOR WAS I EXPECTING TO. Realistically, I gave myself *3 to 5 years*, no less, to look like what I want to look like (ie, not too dissimilar to that picture + 10 years
). My two cents only of course. Genetics may vary.
Errmmm... I'm just a newbie relatively speaking but ... I'm not sure if it's fair to say this guy can look like what he wants to look like within 6 months.
He's 19 and it helps, I'll give you that. But I can only refer to my own experience: I started waaaaaay out of shape 7 months ago, made HUGE progress, have been *extremely* good at tracking my (fully clean) diet, stopped smoking and drinking, exercised 5 days a week every week that God made (except one where I had burnt out).... read up all the info I could, books, stickies, everything.
Yes I do look heaps better, I have better definitition, I'm stronger, etc etc but yet - I don't look like Zak Effron, nor a model, nor have the body of my dreams for that matter. BUT NOR WAS I EXPECTING TO. Realistically, I gave myself *3 to 5 years*, no less, to look like what I want to look like (ie, not too dissimilar to that picture + 10 years
My two cents only of course. Genetics may vary.
Good point. It took you 19 years to get wherever you may be, so 6 months is unlikely unless you're already very close. Spring break fever.