Have you ever thought about taking on the toughest fitness challenge on the internet? Probably not. But this YouTuber from the channel GoalGuys did!
Dubbed an “Iron Man for your brain,” this challenge is designed to push you to your physical and mental limits. It’s called the 75 Hard Challenge, and it’s nothing short of life-changing.
The 75 hard challenge
75 Hard has exploded in popularity due to its insane transformations and its ability to build qualities like determination, discipline, and grit – qualities that I could definitely use more of in my life.
For the next 75 days, this guy will have to complete a series of tasks daily:
- Two 45-minute workouts: One must be outdoors, regardless of the weather.
- Drink a gallon of water every single day.
- Choose and stick to a healthy diet with no cheat meals and no alcohol.
- Read 10 pages of a non-fiction book.
- Take a progress picture every day to track improvement.
The kicker? If you miss any task on any given day, you have to start over from day one.
Commitment: Shaving his Head !
To symbolize his commitment, this guy decided to shave his head.
Starting January 1st, in the dead of winter, he quickly questioned this decision as my shaved head added to the challenge’s brutality.
Initial Goals and Measurements
He aimed to achieve two main goals with this challenge:
- Proving to hisself that he can stick to tough things, no matter how difficult or unmotivated he feels.
- Tracking his progress with a DEXA scan and blood tests, focusing on body fat percentage and testosterone levels.
Early Struggles and Adjustments
The outdoor workouts in the cold were brutal, but his indoor training was where he hoped to see real improvements.
Starting with just three pull-ups, he aimed to build his strength and consistency.
Initially, he faced physical exhaustion and soreness, but helpful advice from Coach Greg, a popular fitness creator, guided him to pace himself and incorporate lower-impact exercises like walking and yoga.
Finding Balance and Progress
With a more balanced approach, he alternated strenuous workouts with recovery training, settling into a rhythm.
His diet remained high-protein, low-fat, and low-sugar, maintaining a slight calorie deficit.
The mental challenge of sticking to this diet without cheat meals was significant, but tools like the self-hypnosis app Ry helped manage cravings and stay motivated.
Halfway Through: Notable Improvements
By the halfway mark, he noticed significant improvements in his workouts and overall mindset.
Drinking a gallon of water daily was unexpectedly the toughest part, but taking daily progress photos proved motivating, showing visible changes even with minimal weight loss.
Reading: An Unexpected Benefit
Reading 10 pages daily turned him into a reader, finishing three books and listening to four audiobooks.
A highlight was finding a reference to one of his previous fitness challenges in Adam Grant’s book, “Hidden Potential.”
Overcoming Sleep Issues and Final Push
Towards the end, sleep deprivation became a challenge, impacting his workouts. Despite this, he persevered, realizing that the old him would have quit.
Consistency became his new strength, proving that a bad workout is better than no workout.
Results and Reflection
On day 75, he felt incredible. His final tests showed dramatic improvement: his testosterone levels tripled, moving from the bottom 10% to the top 10% for his age. His DEXA scan revealed an 8.6 lb loss of body fat and a 5 lb gain in lean muscle, reducing his body fat percentage from 32.4% to 27.7%.
This journey taught him the value of persistence and discipline. While he will celebrate completing 75 Hard, he is committed to maintaining this momentum. Stay tuned for more fitness goals and challenges as he and his brother continue their journey.
