Zac Efron – Baywatch Diet and Workouts Revealed
For those that have watched the 2017 movie “Baywatch”, it seems like Zac Efron’s newly developed physique has created a bigger reaction than the movie itself. Everyone wants the “Zac Efron Baywatch Diet and Workout” for themselves.
Remember now, Zac Efron is notoriously known for sporting an awesome physique in many of his films and it’s difficult to find a single movie he’s done, where he isn’t shirtless and showing off his physique at some point. Not that I’m hating, I’m all for showing off a great physique when it is deserved.
In this movie in particular however, Zac has completely taken things to the next level in this film and in this article I’m going to explain and show you how to achieve the Zac Efron Baywatch Physique using his diets and workout programs.
Now before we get down to business, a little word on the film itself. What did I think?
Firstly, I think I have a new celebrity crush! Wow, that Kelly Rohrbach, is stunning. Secondly, I suggest you go into the movie theatre expecting to see a funny and relatively cheesy comedy featuring two big stars, the Rock and Efron, because that’s exactly what you will get from it. There were loads of fun action moments, funny scenes, beautiful women and muscle! Basically everything you need for a classic Baywatch style movie.
The Zac Efron Baywatch Diet and Workout Transformation.
The key scene shown here, is where I found Zac Efron’s character Brody, really shows the physique he’s developed when he performs an intense obstacle course, consisting of mostly hanging swings and pull ups.
While I was in the theater watching the film, I heard the entire audience gasp as they watched his physique definition pop out like crazy. The reason being, there was virtually no fat on his body.
He looked like a human anatomy chart he was so lean. And that boys and girls, is the reason why he looks so shredded. He has simply brought his body fat down to extremely low levels, while maintaining a solid natural amount of muscle under the skin. From the movie, I’d estimate his body fat somewhere around 5%. For myself, I tend to stay around 8-10% body fat year round, and I can quite honestly say, Efron, is much leaner!
Zac’s Efron’s Motivation – The Goal and Accountability
It’s difficult enough to be there for a couple days, let alone for multiple weeks of filming, and so I say well done to you Zac, have some serious credit for your discipline and hard work. Being that lean is very very impressive. The harsh truth is that for 90 – 95% of the population, getting to that level of leanness will simply unrealistic and impractical to achieve.
Why? Because maintaining the extremely low body fat like that produces negative hormonal consequences and your metabolic adaptions. It would take too many sacrifices and discipline and dedication for most people to endure.
So how did Zac endure it? What was his motivation? Zac had serious accountability and motivation to achieve this physique as it was a mandatory requirement for the movie and his career. That movie shoot was a strong emotional goal for that he knew he must achieve for the role. That plus the tremendous accountability of his coworkers kept him on track to getting shredded.
On a personal note and at the time of writing this article, I am (was) six weeks from a holiday on the beautiful sandy beaches of Rarotonga. If you haven’t heard of this place I’m not surprised (it’s in the middle of nowhere!). Getting the beach physique I want for this trip is giving me crazy motivation right now to train like crazy.
Related Article: Motivation and Mindset
Related Article: Staying on Track and Accountability
Ignoring Natural Signals to Stop Getting Shredded
Hormonally, as you get closer and closer to essential levels of body fat, your body starts to alter certain hormones in an attempt stop weight loss and up-regulate you to a more stable fat level of 10 – 15%.
To achieve this, your leptin levels reduce, causing strong urges to eat more and conserve energy expenditure. In order to get to 5% body fat, it largely requires pushing through these natural impulses of hunger and fatigue.
It’s why if you ever meet a contest bodybuilder or fitness model that’s getting ready for a show, you’ll find they come across as miserable and neurotic. In many occasions, their metabolisms and hormonal levels don’t actually recover for months or years!
What does this mean for us Real People?
Things to expect when getting shredded:
- Increased hunger and cravings.
- Reduced energy levels.
- Difficulty in focusing on daily tasks.
- Higher risk of injury from under recovery.
- Aches and pains.
- Lethargic feelings and wavering motivation.
- Less active during the day.
- Reduced performance during workouts.
- Slower immune response.
- Low mood and easy agitation.
The harsh truth is that, while I enjoy helping people like yourself to get very lean and develop the Hollywood body, I would absolutely be mis-informing you, if I told you that you could achieve a similar level of leanness to Zac Efron and maintain it comfortably.
Who know, maybe you can, but unless you have the motivation and accountability of getting paid millions of dollars for a movie, it’s probably not a strong enough motivator. Plus it’s not healthy, and while I’ve been able to stay fairly lean without any negative consequences, it’s not quite where Efron is.
Another consideration is from an aesthetics standpoint, in that being too lean gives your face an overly angular, skeletal look. We all store a little fat in our face, and when you drop fat, your face becomes slimmer and more angular.
When I was watching the film myself, I thought Zac Efron’s face looked a little too chiseled. He’d look healthier if he let his body fat come up a few pounds. If you get too lean, your face can look a little bit overly sunken in and skeleton like. For men, your face tends to look best around 7-10% body fat. Below 7% and it can be too lean. Over 10% body fat, and your face loses the chiseled model look. So for guys that want to maximize their aesthetics and create the Hollywood Look, you should aim to be around 7-10% body fat.
Related Article: Cut or Bulk? – What is best for me right now?
Related Article: How to Get Motivated: A New Perspective
Zac Efron’s Physique Statistics
The real reason he looks so damn good is because he has a natural amount of muscle for his frame, while also being extremely lean.
Height: 5 foot 9 inches (175 cm).
Weight: 73 – 75kg (160 – 165 lbs).
Chest Circumference: 41” (estimated)
Arms Circumference: 38cm (15″)
Waist Circumference: 74cm (29”)
When you watch the movie, you will see that Efron, isn’t really that big during the moments he’s wearing a shirt or jacket. Other than his veins popping out (which is an indication of low body fat, not muscle size), he looks like he has a pretty normal athletic build.
This is good news, because it means most people can reach his level of muscle mass in a few years of proper training, and for some people with very good genetics, just a couple years!
The only caveat is in order to maintain that level of muscle mass while staying below 8% body fat, it can be quite challenging and hard work, unless you are someone with awesome genetics.
In Zac’s case, there’s no question he has the perfect genetics for maintaining his low body fat. He’s always had a six pack his whole life, and he probably doesn’t experience nearly as many negative consequences compared to the rest of us.
Zac Efron’s Baywatch Diet – Getting Efron’s Abs
Again, the reason Efron’s abs look so damn good is mainly due to him being at an extremely low body fat and naturally having good abs development.
I mean, he is pretty well known for having a six pack at all times. That said, he’s showcasing some extra thickness. So to achieve his abs density, you’re looking at training them hard a couple times per week.
My favorite approach is to do a few sets of hanging leg raises, with legs absolutely straight and no swinging, whatsoever. For a free ebook for achieving six pack abs, download “Six Step Abs” here.
Like those that use this website guide, he ate a healthy diet for a transformation that took only 12 weeks. “I implemented an all-organic whole-food diet,” says his trainer, Patrick Murphy.
Murphy hasn’t disclosed specifics but has said he had Efron change his caloric intake about every two weeks, along with his breakdown of protein, carbs, and fat. “My tweaks worked like a charm,” he says. No kidding. You can calculate your own calories for fat loss using this quick calculator.
Efron also supplemented with whey protein— “unflavored,” adds Murphy, who also stipulated it could contain no other ingredients (NOW Whey Protein Isolate is a good example). “He also hit a minimum of 100 ounces of water daily.”
Related article: Picking the Perfect Protein Powder
Related article: Cardio and Metabolism Guide
Zac Efron’s Baywatch Workout – Getting Efron’s Size
Efron’s training was constantly evolving, so his trainer Murphy condensed the best of his workout into a push, pull, legs, three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (this is actually the exact advanced program I have available free – click here).
A trick he uses in this workout is super setting — doing two exercises back-to-back with no rest in between. Not only does this approach save time, it also doubles as cardio, burning more calories and enhancing the “pump” that drives more nutrition-filled blood into the muscles for fast growth.
To build up a physique like Zac’s, this workout focuses on your upper chest, shoulder and back development. These three muscles have the biggest effect on physique appearance.
It’s these three muscle groups that most greatly contribute to the coveted V Taper, which is the most attractive sign of physical attraction in us men.
For example, see the photo below and notice the width of his shoulders, compared to his waist.
Zac’s arms aren’t really that big at all. At-least they don’t appear to be big. They simply look great because there’s no fat in them so they are completely ripped up.
Finally, it appears that Efron, didn’t do too much in the way of leg training as his legs seem very slim in the movie.
My Final Thoughts on the Zac Efron Baywatch Diet and Workout
I truly believe that is is possible for most people to achieve a physique similar to Zac’s. Efron is within the natural limit of how much muscle mass one can posses naturally. That said, where things will get very difficult for us all is getting to that low of a body fat.
Also, there’s really no need to go below 7% body fat. 7-10% body fat looks amazing for most guys. My Transformation Toolkit covers absolutely everything you need to do to build that lean chiseled physique, and you don’t have to pay anything to access any of it. Please don’t waste your money on paying for content that you can already get here for free.
Using this very site, you’ll learn exactly how to feed yourself, how to utilise your workouts to make fat loss effortless, and how to pair your training with diet to both gain muscle while dropping fat.
The program has resulted in some pretty damn crazy testimonials. So if you want a full blown program to lean down and build a hollywood worthy physique naturally, click here for an introduction.