Zac Efron Workout & Diet: Navy Seal Workout

He drinks beer and gets jacked?

 

Zac Efron is one of the more popular actors now a days.  He came up from the disney scene and now he is starring in roles in movies like Neighbors and The Lucky One that has people wondering how this former teen heart throb got into such an athletic and peak shape.  On this article we will discuss everything he has been doing that is causing heads to turn ever so quickly in his direction.

Diet

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Now as you can imagine Zac Efron is a hard gainer.  This means he has a high metabolism and he is able to stay lean without having to worry much about his diet.  Another term for it is ectomorph.  People like Brad Pitt.  However, for his more recent roles he has been taking his diet very seriously to get to the next level.

For people that are hard gainers there are a few guidlines and principles that you’ll want to focus on in order to start gaining more bulk and lean muscle.

  1. Consume a lot of protein (protein shakes are good option)
  2. Workout on a full stomach

Those two things alone will put you miles ahead of other hard gainers that do not implement them.

What does he eat?

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He eats a lot.  He keeps it healthy though.  Mainly fruits, veggies, protein(0.6-1.0 gram of protein per pound in body weight).  Also don’t skip out on fats.

Like I said he focuses on healthy calories.  He consumes anywhere from 3000-4000 calories per day.  He eats a lot of eggs and oats.  Lean meats like chicken and some beef.  As well as fish.  He gets a lot of his carbs from dairy.

Dairy is a hit of miss topic.  It can be very beneficial to get it in your system(calcium) to help you lose that stubborn belly fact.  However, a lot of people are lactose and tollerant.  If that is the case then you’ll want to avoid it as much as you can because it will cause bloating.  Kale and spiniach are great resources to get you calcium.

What he does NOT eat

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Efron does in fact stay away from the junk food.  If you want to have a lean body as well I certainly suggest you do the same.  Of course everyone loves their sugar laced candy and greasy pizza but again you must decide what you want more:  great body and or a short release of pleasure.

Also avoid refined carbs as much as possible.  This is stuff like bread, pasta, rice, cereal, alcohol flour, and sugar.  Every once in a while is fine.  Just don’t make it a habit.

Something that Zac claims has helped him get to the psyique he is at today is ZEN foods.  Zero Effort Nutrition.  This is a company that will put meals together for you.  Very helpful if you don’t have much time.

Melt the body fat away

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There are a few other things that will help you get the abs like Efron.  I illuded to this early in the article a little but you want to time your carbs.  The reason that you do want carbs in your body is so that you can produce the glycogen so your body can have the energy instead of taking it from your muscles.

If you are a hard gainer you want to have carbs 30 minutes before your workout in the morning and also immediately after your workout.  To know how many carbs you should be eating on a daily basis depends on your body weight.  You want to eat less than 1 carb per pound of body weight.

Some good carbs are leavy greens.  You can eat them all throughout the day because they don’t affect your blood sugar.

Eat 6-8 meals per day.  This will keep your metabolism going and you will have less of chance to over eat.  If you over eat then your body will just store the excess energy as fat.

Focus on protein in your diet.  This will keep you full and will help you avoid refined carbs.

Lastly you can use a few supplements.  Green tea exctract has been shown to to burn fat much better than just exercise alone.  You can also use caffine just not close to when you go to sleep.  As well as CLA.  CLA can help burn fat for people who don’t even exercise.

 WRITING 101 (10)

Zac Efron Workout

Now just like most actors their workout regimen will be different for the different roles he has to play in the films.  However Efron believes that it is always good to bounce back between strength and cardio.  He learned this from his personal trainers and ex Navy Seals Logan Hood and  Ramona Braganza.

Braganza introduced him to the 3-2-1 workout for his role in The Lucky One where he had to portray a US marine.

The reason you want to switch between cardio and strength is because it forces your body to change to cope with the intense workout giving you a solid lean and toned look.

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.

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.

Chalie St. Cloud/17 Again

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

  • (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)

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

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  • (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)

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)

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)

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

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  • (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)

 

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

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Sets: 7
Reps: 4-5-6-7-6-5-4

  • 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:

  • 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.

Tuesday Workout Routine = Static & Big 5 55 Workout

Static Circuit: 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

“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)

Wednesday Workout Routine = Interval Training

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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)

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)

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

 

Other ways he stays in shape

  • Surfing
  • Skating
  • Swimming
  • Snow Boarding
  • Hiking /Running the Hollywood Hills

Motivation & Success

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As we have talked about throughout this article Efron is a hard gainer.  Which makes it easy for him to skip out of workouts and still look good.  So training has to be more to him than actually getting in shape.  One of the bigger reasons that he works out is that he enjoys it and it makes him feel good.

I believe that is such great advice for everyone reading this article.  Of course you could workout for the fact that you need to do it in order to be more healthy and fit, but I believe you will have so much more success if you actually enjoy it.  That goes for anything in life.  Learn to enjoy your training.  Mix things up and make things fun.  If it is a struggle to just to enjoy yourself in the gym then it will be that much easier to quit and the only way you are ever going to fail is if you quit!

Another recommendation is to workout in the mornings.  That is what Efron does.  The reason being is you’re mostly likely gonna have more energy in the morning.  As the day progresses you lose your motivation and drive.  Plus again you will feel better for the rest of the day knowing that you already have been productive.

– See more at: http://savvystrength.com/zac-efron-fitness/#sthash.dyttk0D0.dpuf

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