{"id":10947,"date":"2026-01-13T11:48:53","date_gmt":"2026-01-13T12:48:53","guid":{"rendered":"http:\/\/curiousdrive.com\/?p=10947"},"modified":"2026-01-14T21:33:30","modified_gmt":"2026-01-14T21:33:30","slug":"what-is-75-hard-the-intense-fitness-challenge-behind-paddy-mcguinness-transformation","status":"publish","type":"post","link":"http:\/\/curiousdrive.com\/index.php\/2026\/01\/13\/what-is-75-hard-the-intense-fitness-challenge-behind-paddy-mcguinness-transformation\/","title":{"rendered":"What is 75 Hard? The intense fitness challenge behind Paddy McGuinness\u2019 transformation"},"content":{"rendered":"<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"509\" height=\"339\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2026\/01\/GettyImages-1500051695.jpg\" class=\"article-image wp-image-20932576\" alt=\"Athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home\" loading=\"lazy\" \/>\t<\/div><figcaption>75-hard involves changing your diet and fitness habits for two and a half months (Credits: Getty Images)<\/figcaption><\/figure>\n<p>Of all the <a href=\"https:\/\/metro.co.uk\/tag\/fitness\/\">fitness <\/a>challenges out there, none are as prolific as 75 Hard.<\/p>\n<p>With more than 5.2 billion views across <a data-track=\"inline-tag-auto-link_article\" href=\"https:\/\/metro.co.uk\/tag\/tiktok\/\">TikTok<\/a> alone, you\u2019ve likely seen it littered all over your &#8216;For You&#8217; page or <a data-track=\"inline-tag-auto-link_article\" href=\"https:\/\/metro.co.uk\/tag\/instagram\/\">Instagram<\/a> feed. <\/p>\n<p><a href=\"https:\/\/metro.co.uk\/tag\/paddy-mcguinness\/\">Paddy McGuinness<\/a>&nbsp;recently revealed his <a href=\"https:\/\/metro.co.uk\/2026\/01\/11\/paddy-mcguinness-unveils-dramatic-transformation-letting-go-26219708\/\" data-type=\"post\" data-id=\"26219708\">dramatic physical transformation<\/a>&nbsp;after using the concept, telling his followers: &#8221;It really is amazing what can be achieved in such a short period of time\u2026 if you\u2019ve got the willpower.&#8217; <\/p>\n<p>But you might be wondering whether you should take part \u2013 or what exactly sets it apart from other regimes. <\/p>\n<p>Created in 2019 by Andy Frisella, a <a data-track=\"inline-tag-auto-link_article\" href=\"https:\/\/metro.co.uk\/tag\/podcasts\/\">podcast<\/a> host and entrepreneur, it\u2019s dubbed a \u2018transformative mental toughness program\u2019. In fact, Frisella passionately states that 75 Hard is not a fitness challenge at all. <\/p>\n<p>Yet the 75-day routine involves two workouts a day, among other strict rules, and is widely credited for kickstarting people&#8217;s healthy habits. But experts also warn about a more dangerous side to intense challenges like this.<\/p>\n<p>Here, we take a look at the popular trend in more detail.<\/p>\n<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"646\" height=\"363\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2026\/01\/SEC_280395514-3b34.jpg\" class=\"article-image wp-image-26220701\" alt=\"Composite image of Paddy McGuinness showing off his new look\" loading=\"lazy\" \/>\t<\/div><figcaption><\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">What are the 75 Hard rules?&nbsp;<\/h2>\n<p>If you decide to do 75 Hard, there are six rules you must follow every single day for 75-days.<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Pick a diet to follow, with no alcohol or &#8216;cheat&#8217; meals.<\/strong> You get to choose which diet you follow \u2013 whether that\u2019s a wholefood-focused meal plan or something more extreme, but you have to stick with it for 75 days. Regardless of what food you eat, you can\u2019t touch a drop of alcohol.&nbsp;<\/li>\n<li><strong>Drink a gallon of water daily.<\/strong> That\u2019s around 3.7 litres of water, every single day.&nbsp;<\/li>\n<li><strong>One outside workout a day<\/strong>. This workout must be 45-minutes long and has to be done outdoors regardless of the weather. This could be walking, running or an outdoor HIIT class.<\/li>\n<li><strong>One other workout a day.<\/strong> Yep, you have to complete a second workout every day too. This one doesn&#8217;t have to be done outside and, again, isn\u2019t prescriptive \u2013 it can be Pilates, strength training, circuits, yoga or anything else.&nbsp;<\/li>\n<li><strong>Read 10 pages per day of a non-fiction book.<\/strong> Ideally, the book is something that will help with personal growth and develop your mindset.&nbsp;<\/li>\n<li><strong>Take a progress photo every day. <\/strong>These photos don\u2019t need to be posted anywhere, but must be taken of your physical body.&nbsp;<\/li>\n<\/ul>\n<p>The overarching rule of 75 Hard is that if you drop even one of these tasks on any given day, you have to start the challenge from scratch. That means going back to day one and starting your 75 days again.&nbsp;<\/p>\n<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"646\" height=\"431\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2026\/01\/GettyImages-1426186272-d038.jpg\" class=\"article-image wp-image-20952587\" alt=\"\" loading=\"lazy\" \/>\t<\/div><figcaption>The challenge involves two workouts a day \u2013 one outside and one indoors (Credit: The Good Brigade)<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">What are the benefits of the 75 Hard challenge?&nbsp;<\/h2>\n<p>Frisella says the challenge &#8216;is the only program that can permanently change your life, from your way of thinking to the level of discipline you approach every single task in front of you with.&#8217;<\/p>\n<p>There&#8217;s no research to support this claim, but many use 75 Hard as a way to kickstart a new lifestyle. The short-term challenge might be beneficial for those who find the idea of overhauling their movement and dietary practices too confusing or easy to give up on. <\/p>\n<p>&#8216;Many people prefer operating within the confines of strict rules with as little open to interpretation as possible when it comes to improving their <a href=\"https:\/\/metro.co.uk\/tag\/health-news\/\" data-track=\"inline-tag-auto-link_article\">health<\/a>,&#8217; says <a href=\"https:\/\/www.instagram.com\/trainedbyeleanor\/\">Eleanor Heaton-Armstrong<\/a>, a personal trainer and qualified nutritionist.<\/p>\n<p>&#8216;An all or nothing approach doesn&#8217;t work for most people but might be the best option for people who have tried more open-plan regimes before without success. Following rules that keep you accountable for your decision-making process means you don\u2019t have to think about anything other than completing the tasks you\u2019ve been set.&#8217;<\/p>\n<p>The other benefit is that it might give you room to explore new types of movement that you enjoy. Because you have to do two workouts a day \u2013 and one outside \u2013 you will quickly realise that mixing it up and trying new things is the best way to keep the challenge enjoyable.<\/p>\n<p>&#8216;Finding a form of movement you enjoy that doesn\u2019t feel like a physical or mental chore has a huge benefit,&#8217; agrees Heaton-Armstrong.<\/p>\n<div class=\"factbox\" data-ico=\"factbox_article\" data-track-module=\"factbox_article\">\n<h2 class=\"factbox-title\">\n\t\t\t\tMore Metro Fitness \t\t\t<\/h2>\n<div class=\"factbox-content\">\n<p><a href=\"https:\/\/metro.co.uk\/2026\/01\/11\/this-standing-abs-workout-strengthens-core-kettle-boiling-26175651\/\">This standing abs workout strengthens your core while the kettle is boiling<\/a><\/p>\n<p><a href=\"https:\/\/metro.co.uk\/2026\/01\/03\/five-minute-stretch-bed-thatll-ease-stiffness-improve-sleep-26006853\/\">These five simple stretches before bed could cure your terrible sleep tonight<\/a><\/p>\n<p><a href=\"https:\/\/metro.co.uk\/2026\/01\/05\/7-best-wireless-headphones-make-workouts-workdays-stress-free-25952318\/\">The best wireless headphones to boost focus and beat January blues<\/a><\/p>\n<\/p><\/div>\n<\/p><\/div>\n<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"646\" height=\"431\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2026\/01\/GettyImages-1711661537-ecdd.jpg\" class=\"article-image wp-image-20952607\" alt=\"\" loading=\"lazy\" \/>\t<\/div><figcaption>Reading non-fiction is promoted as part of the challenge (Credit: Daniel de la Hoz)<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">Is 75 Hard healthy?<\/h2>\n<p>While moving more and eating well are undeniably health-promoting behaviours, there is a lot about this extreme routine that could be dubbed \u2018unhealthy\u2019. <\/p>\n<p>Firstly, the amount of movement is well over the NHS-recommended amount of activity to support a healthy life. It recommends 150 minutes of moderately vigorous movement \u2013 or 75 minutes of vigorous movement \u2013 a week, while 75 Hard will see you doing over 630 moving minutes over 75 days.&nbsp;<\/p>\n<p>&#8216;Whilst I don\u2019t have an issue with someone performing this much activity in a day on paper (athletes, professional sports players and experienced fitness enthusiasts routinely do the same or more) there is of course the risk of injury and fatigue from person to person,&#8217; notes Heaton-Armstrong.<\/p>\n<p>&#8216;After 75 days with no rest, stress levels would be sky high and, since this isn\u2019t an in-person regime, there\u2019s no fitness or well-being professional present to help you manage either of these issues as there would be if you are an aforementioned athlete.<\/p>\n<p>&#8216;Beginners are especially susceptible to encountering problems and I definitely wouldn\u2019t encourage anyone to exercise this much unless they were very well versed in training and recovery.&#8217;<\/p>\n<p>Overtraining syndrome is a condition where too much exercise can cause hormonal, psychological and performance-based markers to become less than optimal. <\/p>\n<figure class=\"img-container shareable-item wp-caption\">\n<div class=\"img-wrap\">\n\t\t<img width=\"646\" height=\"431\" src=\"http:\/\/curiousdrive.com\/wp-content\/uploads\/2026\/01\/GettyImages-2148156098-2da8.jpg\" class=\"article-image wp-image-20952645\" alt=\"\" loading=\"lazy\" \/>\t<\/div><figcaption>Participants are also encouraged to take pictures to record their progress (Credit: FG Trade)<\/figcaption><\/figure>\n<p>There&#8217;s no defined amount of exercise or period of time that causes overtraining, and it will differ depending on the type of exercise chosen and how experienced the person is when they increase their training, among other factors, but <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20733522\/\">one study<\/a> found that it takes just 21 days for some athletes to experience overtraining syndrome.<\/p>\n<p>Another element of overtraining syndrome is a lack of energy intake. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6590962\/\">Research<\/a> shows that diets low in calories and carbohydrates can cause overtraining syndrome in active populations, as the body can&#8217;t keep up intense movement without fuel.<\/p>\n<p>While the 75 Hard diet is not prescriptive, it is likely that many people will opt for restrictive diets.&nbsp;&#8216;Eating well does not need to involve cutting out food groups, treats or going completely sober. I recommend increasing fresh produce and decreasing sugar, wine or processed food in small increments.<\/p>\n<p>&#8216;If you wanted to include a time challenge or monitor your calories you could do so, but small changes over a sustained period of time will yield the best and most <a href=\"https:\/\/metro.co.uk\/tag\/sustainability\/\" data-track=\"inline-tag-auto-link_article\">sustainable<\/a> results,&#8217; says Heaton-Armstrong.<\/p>\n<p>Taking photos every day is also a form of body checking and could lead to obsessive behaviour, which can contribute to negative body image and hyper-fixations over your physical self. For a challenge that is allegedly not about the physical transformation, daily photographs of the body emphasise the importance of aesthetic changes above any other type of discipline or mental growth.<\/p>\n<h2 class=\"wp-block-heading\">Should you do 75 Hard?<\/h2>\n<p>Regardless of how your body responds, you might find changing many factors of your life too overwhelming. &#8216;It might be better to tackle one aspect of your life at a time rather than taking on changes to your diet, training and mental discipline, all in one go. And above all we need to include rest days.<\/p>\n<p>&#8216;Flexibility and the omission of any premise of failure is proven to lead to better results when it comes to improving health. It doesn&#8217;t really make sense that one day off would undo all of your progress so far.<\/p>\n<p>&#8216;The sustainability of any challenge is down to the individual, but 75 Hard in particular involves a huge personal commitment and one that I don\u2019t believe is realistically sustainable after the 75 days,&#8217; says Heaton-Armstrong.<\/p>\n<p>&#8216;As with any intense training or dietary regime, once you stop the likelihood is that you may see a plateau or even regression in some of your progress. It&#8217;s why I personally would recommend a more balanced, much less strict approach to health changes. Most decent personal trainers and nutritionists will tell you that quitting something is the surest way to craving it.&#8217;<\/p>\n<p class=\"\"><strong>Do you have a story to share?<\/strong><\/p>\n<p class=\"\"><strong>Get in touch by emailing <a href=\"mailto:MetroLifestyleTeam@Metro.co.uk\">MetroLifestyleTeam@Metro.co.uk<\/a>.<\/strong><\/p>\n<p class=\"metro-more-link\"><title>Arrow<\/title><span class=\"mor-link\" data-track-module=\"mor-link_article\">MORE: <a href=\"https:\/\/metro.co.uk\/2023\/10\/09\/75-hotter-is-the-way-to-make-you-feel-your-best-self-before-christmas-19630757\/?ico=more_text_links\" class=\"\">\u201975 hotter\u2019 is the fitness and wellness challenge to start today before Christmas<\/a><\/span><\/p>\n<p class=\"metro-more-link\"><title>Arrow<\/title><span class=\"mor-link\" data-track-module=\"mor-link_article\">MORE: <a href=\"https:\/\/metro.co.uk\/2024\/05\/23\/celebrated-30th-birthday-a-half-marathon-20887606\/?ico=more_text_links\" class=\"\">I celebrated my 30th birthday by doing a half marathon and it changed the way I view running<\/a><\/span><\/p>\n<section id=\"share-buttons-bottom\" class=\"share-buttons share-buttons-bottom\"><a class=\"metro-button share-bar-comments\" data-vars-position=\"bottom\" href=\"#metro-comments-container\"><br \/>\n\t\t\t<span><title>Comment now<\/title><\/span><br \/>\n\t\t\t<span class=\"share-bar-comments__label\">Comments<\/span><br \/>\n\t\t<\/a><a class=\"metro-button share-bar-preferred-source\" data-vars-position=\"bottom\" href=\"https:\/\/google.com\/preferences\/source?q=https:\/\/metro.co.uk\" target=\"_blank\" rel=\"noopener\"><br \/>\n\t\t\t\t<span><title>Add Metro as a Preferred Source on Google<\/title><\/span><br \/>\n\t\t\t\t<span class=\"share-bar-preferred-source__label\">Add as preferred source<\/span><br \/>\n\t\t\t<\/a><\/section>\n","protected":false},"excerpt":{"rendered":"<p>75-hard involves changing your diet and fitness habits for two and a half months (Credits: Getty Images) Of all the fitness challenges out there, none are as prolific as 75 Hard. With more than 5.2 billion views across TikTok alone, you\u2019ve likely seen it littered all over your &#8216;For You&#8217; page or Instagram feed. Paddy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10949,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/10947"}],"collection":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/comments?post=10947"}],"version-history":[{"count":3,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/10947\/revisions"}],"predecessor-version":[{"id":10955,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/posts\/10947\/revisions\/10955"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/media\/10949"}],"wp:attachment":[{"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/media?parent=10947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/categories?post=10947"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/curiousdrive.com\/index.php\/wp-json\/wp\/v2\/tags?post=10947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}