Paddy McGuinness says he ‘smashed himself to pieces’ while transforming his body with the 75 day weight loss challenge – but critics warn viral trend is a ‘recipe for burnout and injury’

by

Paddy McGuinness admits he pushed himself too hard while trying a popular but risky fitness trend that some experts warn can lead to exhaustion and injuries.

A TV presenter surprised his social media fans by showing off his incredibly fit body after completing the 75 Hard challenge – a tough program inspired by military training that focuses on exercise, healthy eating, and strict self-control.

While some people might have great success with this program, it’s not for everyone. It requires following a strict set of rules that can seem random or illogical.

McGuinness, 52, says the demanding training was so intense it left him feeling stiff and struggling to get out of bed each morning.

He shared some advice on Wednesday’s Scott Mills Breakfast Show: if you’re taking on a challenge, don’t overdo it at the beginning.

The 75-day plan involves two 45-minute workouts each day, one inside and one outside. The indoor workout could be something like yoga – you don’t need a gym. For the outdoor workout, a hike or any physical activity will do, it’s just about getting active.

I was completely exhausted and emotionally drained for the first couple of weeks – I could barely get out of bed, and my body really hurt. So, I decided to change up my training routine.

Feeling bored, McGuinness decided to participate in a viral trend, drawing inspiration from a previous Children in Need challenge. He’d previously raised £7.5 million for charity by cycling across the UK over five days on a modified vintage children’s bike, and remembered that success.

He described the Children In Need challenge as incredibly demanding, leaving him wondering how he’d even completed it. Inspired by that experience, he wanted to push himself again with another challenging task, something completely outside of what he was used to, and that’s exactly what he did.

I recently had about six weeks free, and I finally decided to take on something I’d been wanting to do for a while. Honestly, it was fantastic! It really gave my mind a workout and helped me feel so much stronger and more capable. I can’t recommend it enough – it was truly brilliant.

Created in 2019 by American entrepreneur Andy Frisella, who describes himself as a ‘certified dominator,’ the 75-day program is a challenging health plan that often leads to substantial weight loss. It aims to improve overall well-being through a comprehensive approach.

The program focuses on five key habits: eating a healthy, strict diet without any breaks; drinking at least 3.79 liters of water each day; completing two 45-minute workouts, with at least one outside; reading 10 pages of a non-fiction book daily; and taking a photo each day to track your progress.

It’s really important to follow these rules exactly. If you fall short on even one thing – like reading only nine pages when you’re supposed to read ten – you have to begin the process all over again from the first day.

Participants must completely avoid alcohol and ‘cheat meals’. The program should also be followed exactly as designed, no matter a person’s current fitness level – modifications are not allowed.

The TV presenter had to stop a two-month pattern of overeating, where he was constantly eating cakes and biscuits with beer.

McGuinness shared a before-and-after photo on social media, revealing his impressive physique and calling the transformation ‘amazing’.

Reflecting on it, he noted how much can be accomplished quickly, as long as you’re determined.

He acknowledged the task would be difficult, but encouraged people to try it, saying, ‘Even if you only have a little determination, it’s worth giving it a shot!’

This way of thinking is very similar to what Frisella believes. He often says that life is never ideal and you’ll always face challenges and tasks you’d rather avoid.

Participants who finish the challenge can expect to be in the best shape of their lives and feel significantly better mentally.

I’m a huge fan and I’ve seen so many people online get really into this program – it’s built a fantastic, supportive community of health enthusiasts! But honestly, even though I love it, experts have pointed out some real concerns about achieving lasting fitness, true transformation, and genuine self-improvement in the long run. It’s something to be aware of, even as a dedicated follower like me.

A potential drawback is that the challenge doesn’t last very long – it can be finished in under two and a half months.

Following all the guidelines can help most people see improvements, but experts caution that the body has its limits and can only progress so quickly. It’s unrealistic to expect dramatically accelerated results.

Once the challenge is over, there’s a real chance people will fall back into their previous routines as everyday life – work, family, and social commitments – takes priority.

Honestly, I completely understand letting things slip a little! Earlier this year, Paddy McGuinness shared that he wasn’t thrilled with how his healthy habits had fallen by the wayside – he confessed he was surprised by how much he’d indulged in beer and sweets. It’s a relatable moment, and a good reminder that we all need to check in with ourselves sometimes.

Personal trainer Emma McCaffrey, who runs Move With Emma, believes that people new to fitness and women going through middle age might be especially likely to experience negative effects from the 75 Hard challenge.

She explained that although 75 Hard is presented as a way to build mental strength, it often leads to exhaustion and injuries, particularly for women, and especially those over 40.

Real, lasting change isn’t about quick, intense bursts. It’s about making steady, gradual improvements that fit your lifestyle and feel good in the long run.

McCaffrey points out that the demanding schedule doesn’t allow athletes any time to rest and recover, which could lead to injuries.

She explained that doing two 45-minute workouts each day without any rest can cause inflammation throughout the body and increase the risk of overuse injuries.

Okay, so listen, if you’re just starting out, your body cannot handle going all-out, all the time. Seriously! I’ve seen so many people mess this up. If you don’t give yourself rest days, your muscles just…break down. It’s not about getting stronger, it’s about tiny little tears that never heal, and then you end up totally exhausted, with sore tendons, or even stress fractures. It’s heartbreaking to watch! You need recovery to actually build strength, trust me. I’ve researched this so much!

Okay, so she really got me thinking about hormones! Apparently, as women get older – like, over 40 – our bodies just react to stress more. And she explained that when you starve yourself with crazy diets and then push yourself way too hard with exercise, it can send your cortisol levels through the roof! It’s like, our bodies are already more sensitive, and then we do that to them? It’s honestly terrifying, but it makes so much sense!

Constantly high levels of the stress hormone cortisol can actually work against your goals, causing muscle loss, trouble sleeping, and weight gain, especially around your stomach. Our workouts should focus on reducing stress, not increasing it.

Read More

2026-01-14 13:35