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Zac Efron's "Baywatch" Trainer Shared Great Advice on How to Get Shredded This Summer

Photo credit: Frank Masi/Paramount Pictures You can expect to follow Murphy's Rules, regardless of whether you're an A-lister, or a regular..


Zac Efron's Baywatch Trainer Shared Great Advice on How to Get Shredded This Summer
Photo credit: Frank Masi/Paramount Pictures

You can expect to follow "Murphy's Rules", regardless of whether you're an A-lister, or a regular guy. These simple workout protocols are not similar to Murphy's Law, which states that anything that could go wrong will.

Murphy's Rules, which include maintaining proper alignment of your head and keeping your abs contracted throughout every rep, have helped hundreds of people, including Hollywood's most famous stars, get in the best shape possible.

Murphy has been helping Keanu Reeves, a 50-year-old man, to keep her sane through endless high-intensity film shoots while he was on the set of numerous John Wick films. Murphy also gave Zac Efron an elite level of vascularity, which helped him stand out from Dwayne Johnson while on the set for Baywatch.

Murphy's knowledge can help men of any age reach their fitness goals. It doesn't matter if Murphy is helping you improve your mobility or extend your life expectancy. Or if Murphy is simply increasing the intensity of your training to burn more calories in time for summer. Murphy is not known for his free advice, but he was willing to share some tips with us about how he helped clients like Efron or Reeves transform their bodies. These tips can be used to your advantage to take your training to the next step.

Your help was invaluable in preparing Keanu Reeves for the demands of John Wick. How does an actor prepare his body for such a demanding role?

True, Keanu's body was put through the ringer while filming the John Wick films. Over 25 years of experience in training talent, the John Wick role was the most difficult I have ever seen. Daily, I had to repeat the same judo, gun fu and jujitsu and striking scenes and stunt scenes.

Keanu made it through the shoot because I am a specialist in corrective exercises. Jodi Mainwaring was my trigger point person. She worked daily on Keanu's body. Also, cold plunge was often performed. When he needed it, I used a cryogun to quickly icing his joints.


john wick chapter 3 parabellum premiere in tokyo
Yuichi Yamazaki Getty Photos

Keanu is not a spring chicken any more. Did you need to take extra precautions when training someone over 50 to endure such severe punishment?

I am proud to produce fitness programs that are high in benefit and low risk. This is why I am hired by studios to train their talent. Keanu was taught exercises that focused on stabilization, muscle endurance, strength, and stability. High reps were done using cables, bands, free weights, and calisthenics. Many balance tools are used by me, including foam pads, half balls and discs, along with resistance training. Keanu felt more put together than he did before the workouts.

Are there nutritional differences between clients ages that might cause them to feel tired or depressed? Are there any nutritional differences that clients might experience, such as their ability to absorb protein or vitamin deficiencies?

Absolutely. Optimized nutrition and supplementation are key to optimal performance. This includes healthy, balanced meals and recovery supplements that improve circulation. It is important to hydrate properly.

Probiotic foods such as sauerkraut, kimchi and cultured veggies are also something I believe in. A variety of probiotic supplements are also available to restore healthy bacteria in the stomach.

What about flexibility and pliability? Are there any issues in flexibility or pliability that your clients are having? How does this affect how you approach training them to avoid injury?

Active warmups and active stretches are essential for getting ready to perform. Static stretching, which involves actively holding the stretch, is important for cooling down. It depends on the client whether they are looking to stretch overactive muscles or weaker or longer muscles. It is important to maintain body balance, good posture, alignment, and strong neutral positions. Your ability to recover quickly from your workouts and how you stand, as well as how susceptible you are to injury, can be affected by how you sleep or how you position yourself.

What are some common ways that men aged need to modify their workout routines?

As you age, it is important to follow risk-benefit ratio exercises. You don't have to lift a barbell on your stomach to train your legs. Burpees and other high-risk activities should be avoided. Exercises can cause negative adaptations, which can trigger injury cycles. With corrective exercise guidelines, many exercises can create positive adaptations in the body.

What training methods or styles would you recommend to an aging client and not ?

Boot camp classes or survival training exercises are not my favorite. These exercises encourage people to adopt bad positions, which can lead to injuries.

To prepare Zac Efron for Baywatch, you worked with him. He was blessed with the perfect big-screen beach body. What is the ideal beach body? How can men achieve it in a short time span of 8-12 weeks as summer nears?

First, change is what I believe evokes change. For the first four weeks, I prefer full-body, high-intensity workouts. Then, in phase 2, two-day intervals of upper- and lower-body exercises are followed. They then move on to three-day splits that include pull, push, and leg days.

Also, I believe in variety in training. My Show & Go Program was born. It is a simple to implement, rep-schemes program that offers the exact same mass building and shredding schemes as Zac Efron’s Baywatch program. Clients can reach their full potential by breaking down plateaus with the variety of the training program.


2014 mtv movie awards show
Frederick M. Brown Getty Photos

This means that you will need to change your workout splits, your training schemes, your rest periods, your rep tempo, and your supersets. This approach will help you reach the promised land. It will remove the high-risk, ego-driven exercise programming and allow you to focus on corrective exercises. It is sometimes called positive-adaptation training.

Do you have any nutrition tips or meal prep suggestions that people should follow if they want to lose weight in three months?

If you have only three months to become lean and shredded I recommend that anyone in this situation eat a whole-food diet. They should avoid highly processed, refined food products such as crackers, cereals, and tortillas. They should also avoid sugar-added products. It is always better to eat plain or unsweetened foods.

Protein powders can be refined and sweetened.

Use protein powders only if the label clearly states that it is organic, unsweetened, and plain. You don't want any sugar, no matter how fast you are trying to shred.

Can a person be on a whole-foods diet and still do all the things you suggest? Why is whole-food so important?

Whole foods are better than food-like products that have expired too late. Late expiration dates mean that the product has a lot of chemicals, including fillers, binders and other unneeded ingredients. Hydration is also important. Organic coconut water is a great option. Your liver will work better if you have a clean diet. Your liver will be too busy detoxifying your body to function well on a poor diet.

Are you convinced that the lure of an ideal appearance is enough to motivate most people to reach their physical goals within 60 to 90 days?

It's more about creating a way to live. It's so rewarding to be happy and healthy for yourself, and how you influence others. It's nice to look good. But, a healthy diet, exercise program, and regular check-ups will help you feel great. Each person is unique and must find the things that drive them to be healthy. Before the outer work can be done, we all have to do inner work.

Looking great in a movie role is one thing. But looking and feeling good into your 60s, 70s and beyond is the new standard.

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