75 hard complete. If you’re undecided about doing it, just do it.
Just finished 75 Hard and wanted to share a recap for anyone who likes seeing the numbers behind the process.
I started the challenge at 270.3 lb and finished at 220.5 lb, for a total loss of 49.8 lb over the 75 days.
The biggest change was not just the scale, though. My body composition changed significantly:
Starting point
- Weight: 270.3 lb
- BMI: 35.8
- Body fat: 37.0%
- Fat mass: 100.0 lb
- Visceral fat level: 20
- Body score: 60
- Body age: 52
Finish
- Weight: 220.5 lb
- BMI: 29.2
- Body fat: 24.0%
- Fat mass: 52.9 lb
- Visceral fat level: 9
- Body score: 79
- Body age: 48
Total changes
- Weight: -49.8 lb
- Body fat percentage: -13.0 points
- Fat mass: -47.1 lb
- BMI: -6.6
- Visceral fat level: -11
- Body score: +19
- Body age: -4 years
A few other totals from the 75 days:
- Over 500 miles walked/run
- 46+ miles biked
- Nearly 200,000 lb of strength-training volume tracked
- 4 books completed
- Daily steps (10,000 min) completed every day
The biggest takeaway for me is that the weight loss was obviously great, but the real result was proving I could keep promises to myself every single day. There were tired days, hungry days, travel days, stressful work days, low-energy days, and days where it would have been easy to justify stopping. But I didn’t.
What I’m most proud of is not just losing almost 50 lb. It’s that I built a level of consistency I did not previously have. I now know that if I commit to something clearly, I can execute it even when motivation is gone - regardless of how tough or intimidating that might be in the first instance.
Physically, the biggest wins were the drop in visceral fat, the reduction in body fat percentage, and the fact that most of the weight loss appeared to come from fat rather than lean mass. Mentally, the biggest win was realizing that discipline becomes easier when you start believing that you can - and stop worrying about what you think you can’t.