As a young man who grew up in the age of High School Musical and 17 Again, jealousy towards Zac Efron and his famous good looks has followed me my entire life. Though his beefed-up look for Iron Claw took that to new heights, his immense Baywatch-ready shred is threatening to raise the bar yet again here, we unveil the secret workout behind his demi-god physique…
Though he may be partially to blame for Byron Bay’s recent real estate slump, one thing the Hollywood heartthrob could never be accused of is not looking the part. From high school sweetheart to buff lifeguard beach bum, Efron is no stranger to body transformations and all the hard work that comes along with them.
Later this year, Efron is set to star in The Iron Claw, a film about real-life wrestler Fritz Von Erich, and we covered his jaw-dropping, perfectly executed bulk, packing on the pounds for his latest role.
Now, we thought it was high time we turned to his previous boy transformation: his perfect cut for the Baywatch remake and the secret 1,000 rep bodyweight workout that was his secret to full-body fitness.
Before we get into the workout though, an important note on nutrition: getting killer abs like Efron is just as much about the work you put in at the kitchen as at the gym. It’s a cliche, but one I largely buy into that “weight loss happens 20% in the gym, 80% in the kitchen”.
WATCH: Efron confesses the downsides of looking this good.
Efron got down to 5% bodyfat for this role and, even more impressively, maintained that for the whole 12 weeks of filming. Such low levels of bodyfat are reported to have caused fatigue and ongoing cramps for the actor, but we can all agree that the on-screen results – and his doubtlessly hefty paycheck – made it all worth while.
To complete a successful cut, it is essential to follow a well-designed nutrition plan that emphasises a calorie deficit while also providing adequate protein intake. Here are some general nutritional guidelines to follow, but bear in mind that nutrition varies from person to person:
- Calculate your calories: To lose body fat, you must create a calorie deficit by consuming fewer calories than your body burns. Calculate your daily calorie needs and subtract 250-500 calories per day to create a gradual calorie deficit.
- Consume enough protein: Protein is essential for preserving muscle mass during a cut. Aim for 1-1.5 grams of protein per pound of body weight per day.
- Limit carbohydrate and fat intake: To create a calorie deficit, you will likely need to reduce your carbohydrate and fat intake. However, it’s important not to eliminate these macronutrients entirely, as they are still essential for optimal health and energy levels.
- Eat plenty of fibre: Fibre-rich foods like fruits, vegetables, and whole grains can help keep you feeling full and satisfied during a cut.
- Stay hydrated: Adequate hydration is essential for optimal health and can also help curb hunger and cravings.
It’s important to note that a successful cut requires patience and consistency. It’s not advisable to try to lose too much body fat too quickly, as this can lead to muscle loss and other health problems.
Aim for a gradual, sustainable rate of fat loss, and be sure to listen to your body and adjust your nutrition plan as needed.
Stick to those five tips, and you’ll be well on your way to looking lean and feeling like a king… but what about the workout? What was Efron doing in the gym to get so shredded?
Efron spilled to beans to E! News during a publicity round for the film: a typical workout was comprised of “20 alternating jump lunges in one place, 20 jump squats, 60 mountain climbers, power push-ups, followed by a run up five flights of stairs, then one-leg squat hops using a TRX rope.”
But the brutality doesn’t end there… Efron would then take a one-minute rest before repeating that same circuit not just once but twice more. Over the course of this quick and incredibly intense session, the star would rack up over 1,000 bodyweight reps.
Efron has claimed that he found the training confusing at first, having envisioned a more traditional bodybuilders workout, but he quickly came around to his trainer’s way of working, saying this workout “pushed me to my ‘functional’ limits with a very multifaceted style: strength, explosiveness, fast-paced, calculated, diverse and gut-wrenching workouts.”
So, without further ado, here’s Zac Efron’s Baywatch workout for the perfect shred:
- 20 alternating lunges on each leg
- 20 jump squats
- 60 mountain climbers
- 20 plyometric, clap, or standard press-ups
- 20 single-leg squats
- Run up five flights of stairs (if stairs are unavailable, a Stairmaster or jumprope will do the trick)
- Rest 1 minute
- Repeat the circuit a total of three times
Frankly, I’d rather you than me. But, to any brave souls who fancy taking it on, rest assured that you’ll have the last laugh when we bump into each other on the beach next summer…