Television presenter Paddy McGuinness has sparked fresh interest in the demanding 75 Hard fitness challenge after showcasing a dramatic physical transformation he attributes to the programme. The 52-year-old comedian and actor shared before-and-after photos highlighting a leaner, more muscular physique following the rigorous 75-day regime.
What is the 75 Hard Challenge?
Popularised by entrepreneur Andy Frisella in 2019, the viral challenge is billed as a "transformative mental toughness programme." It mandates five strict daily tasks for 75 consecutive days: completing two 45-minute workouts (one outdoors), following a chosen diet, reading 10 pages of a non-fiction book, drinking a gallon of water, and taking a daily progress photo. Failure to complete all tasks on any day means restarting from day one.
McGuinness, known for presenting Take Me Out, praised the regimen's impact. "The effect it had on my body, and more importantly, my mind, was staggering," he wrote online in January 2026. "It really is amazing what can be achieved in such a short period of time… if you’ve got the willpower."
The Power of Building Exercise Habits
While the challenge has drawn criticism for promoting extreme and potentially unsustainable behaviour, fitness writer and coach Harry Bullmore offers a nuanced perspective. He argues the underlying value lies in habit formation, a concept championed by experts like James Clear, author of Atomic Habits.
Bullmore cites research, including a 2008 study in the International Journal of Obesity, which found that consistency and adherence to a plan are more critical than the specific diet chosen. The goal, he suggests, is to make healthy behaviours as automatic as brushing your teeth.
"The 75-hard challenge ticks a few of these boxes," Bullmore notes. Lasting longer than the average 66-day habit-formation period identified in a University College London study, its rigid structure makes the required daily actions obvious. The promise of results is attractive, and progress photos can provide satisfaction.
A Diluted Version May Be More Sustainable
However, Bullmore identifies a major hurdle: opportunity. The time commitment for two daily workouts and cooking from scratch is prohibitive for many. His solution? Adapt the challenge's core principles to fit real life.
Instead of two intense workouts, one could be a brisk walk incorporated into a commute. The diet component could focus on simple, health-promoting rules rather than a restrictive plan, such as prioritising protein, fibre, and whole foods.
He also questions the necessity of a full gallon of water daily, suggesting a more tailored intake of 35ml per kilogram of body weight. The mandatory progress photo may also not suit everyone's relationship with their body image.
McGuinness's own journey reflects this adaptable spirit. He began with walking, light jogging, and gentle weights before progressing to more intense strength training after recovering from a calf injury. "Something amazing happened," he said. "Everything kicked in, and I started to get stronger."
Ultimately, Bullmore concludes that the true magic isn't just in a dramatic before-and-after photo, but in the lasting discipline and enjoyment of movement that a consistent approach can foster. The fundamental principles—regular movement, strength training, good nutrition, and hydration—are what drive change, whether pursued through a viral challenge or a personalised, sustainable routine.
