Paddy McGuinness has revealed the impressive results of his 75-day health journey after undertaking a growing fitness challenge.
The Top Gear and Take Me Out star, 52, took on the viral ’75 Hard’ challenge last autumn after, in his own words, “two months of binge eating”. He explained that he began the programme on 22 September, admitting he “couldn’t believe how much I’d let myself go.”
Determined to turn things around, McGuinness decided to commit fully to the demanding plan — and the transformation is remarkable. The comedian shared his before-and-after photos on Instagram, going from a self-described “bit of a belly” to a visibly defined physique complete with abs that would make a 25-year-old proud.
At one point, a fan even joked that they’d “leave my buzzer on for you.”
But it wasn’t all smooth sailing. Paddy confessed to dealing with injuries and strains along the way, especially as the weather turned. What began as brisk autumn workouts soon became runs through “wet, windy darkness” as winter set in. Still, he persisted — and eventually, as he put it, “everything kicked in,” and the results started to show.
For his indoor sessions, McGuinness said he began with “really light weights,” gradually working up to tougher strength routines as his fitness improved.
What is the ‘75 Hard’ challenge?
The plan that helped Paddy achieve his transformation is known for its intensity — and its popularity. The ’75 Hard’ challenge has been circulating on TikTok, Reddit and Instagram since its creation by motivational speaker Andy Frisella in 2019. It’s marketed as a test of mental endurance as much as a fitness plan.
Per The Cleveland Clinic, it’s been trending for around five years and is “designed to build mental toughness as much as muscle.”
The challenge’s five rules are simple to list but brutal to maintain. For 75 consecutive days, participants must:
- Stick to a meal plan with no alcohol or cheat meals.
- Complete two 45-minute workouts daily — one of them outdoors.
- Drink one gallon (3.8 litres) of water a day.
- Read 10 pages of a non-fiction or self-improvement book each day.
- Take a progress photo daily.
And if you miss any of those tasks, even once, you start again from day one.
That ruthless structure is exactly what gives the programme its cult following online. One Reddit user wrote, “This is by far the best I’ve ever felt in my life — the confidence and self love this journey will bring you is life changing.” They added: “Being able to look yourself in the mirror as someone who is true to their own word is damn near euphoric. My discipline is my superpower; I feel like I can do anything I put my mind to.”
Celebrity trainer Jenny Francis-Townson told Women’s Health that one reason for the challenge’s broad appeal is flexibility within the framework. “You choose the diet that suits you, you choose the exercises and you choose the books to read,” she explained. “This makes it more personal to you, which is a good thing.”
Nutrition-wise, The Cleveland Clinic lists acceptable approaches such as the Flexitarian, Paleo, Pegan, DASH and Whole30 diets.
Nutritional therapist Eleanor Thrupp from Innermost noted that sticking to any programme for 75 days “will certainly improve your fitness and weight management,” though she warned that “the intensity of this particular plan isn’t for everyone.”
Not Without Controversy
While the challenge has clearly worked for McGuinness, not everyone in the medical community is sold on its “no excuses” mentality.
Dr Jonathan H. Shaw of Palm Beach Orthopaedic Institute described it as “a wellness test that demands absolute consistency.” He said: “The program requires its participants to complete specific daily tasks for 75 consecutive days without any cheat days or modifications. If you miss any tasks on any day, you must restart from day one.”
That rigidity, warned celebrity trainer Luke Worthington, can be risky. “Applying such a ‘catch-all’ criteria to a hardcore challenge will mean the failure rate is high, plus the chances of injury for those who may not be used to such an intensive regime are significant,” he told Forbes.
Dr Raj Desai of DISC Surgery Center agreed, pointing out that “excessive water intake may not be suitable for participants with kidney issues or cardiac dysfunction, and no rest days can lead to overuse injuries.”
Sports performance expert Dr Matthew Sacco, speaking to The Cleveland Clinic, added: “It speaks to this idea that we’re supposed to be able to suck it up, pull ourselves up by our bootstraps and move on. But that’s not a good long-term philosophy, especially if you have chronic, ongoing medical issues.”
From ‘75 Hard’ to ‘75 Soft’
That’s why a gentler version, called ‘75 Soft,’ has started to gain traction. It keeps the same five habits but builds in flexibility — one rest day per week, reduced workout minutes, and more moderate hydration targets. “It focuses on progress rather than perfection,” said Dr Desai. “Since 75 Hard is such an extreme form of exercise, a lot of people cannot sustain the level of working out and dieting that they’re doing.”
Still, even critics acknowledge the challenge’s upside. Dr Shaw notes that “doing things consistently for a long period of time can help develop habits, and there are aspects of this plan that do have a positive impact on someone’s health.” Cutting out alcohol, eating whole foods and moving daily can all improve cardiovascular and mental wellbeing.
As Dr Sacco put it: “Sticking with a strict approach to making changes might work for some people. But what actually builds resilience is having the ability to bounce back when something happens. That’s going to be more sustainable in the long haul.”
So, is the 75 Hard challenge worth the sweat and effort? For Paddy McGuinness, it certainly seems so. Despite the dark mornings, sore muscles and endless hydration, his 75 days of discipline have paid off.
If the 52-year-old’s transformation proves anything, it’s that you don’t need to wait in order to reset. You just need a plan and 75 days.
Featured image credit: Instagram/@paddymcguinness
