There's an easier alternative to '75 Hard' challenge after Paddy McGuinness' incredible weight loss

Pictures of Paddy McGuinness' unreal transformation after completing the demanding '75 Hard' challenge have left people asking how they can experience the same progress.

Losing weight or putting on some muscle may be part of some people's New Year's resolutions, but, as always, it's easier said than done.

The 75 Hard challenge is incredibly difficult, which is why you don't hear of many successfully making it to the end and reaping the rewards, as it involves exercise, dieting, and good habits.

McGuinness is one of the rare victors, admitting that he started the challenge on 22 September after some binge eating in the preceding couple of months, adding: "I'd let myself go."

Against all odds, the former Top Gear host made it the whole way through and impressed followers with his drastic body transformation, which includes a set of abs after sporting a beer belly.

However, there may be an easier way to achieve similar results.

The popular comedian underwent a huge body transformation (Instagram/@paddymcguinness)

Rules of the 75 Hard challenge

For those who aren't aware, the fitness challenge involves five components that you must stick to, while cutting out any cheat days or treats for the full 75 days.

Here is the demanding set of rules:

1. Stick to a meal plan with no alcohol or cheat meals for 75 days
2. Two workouts a day, lasting at least 45 minutes, one of them outside
3. A gallon (3.8 litres) of water a day
4. Read 10 pages of a non-fiction educational book each day
5. Take a picture of your progress every day

The goal is to adopt a healthier lifestyle, with every aspect contributing to improved physical and mental health.

To many, though, these expectations may seem a bit too intense for someone who may struggle to go to the gym regularly, avoid a sweet or two, or get themselves off their phone for a quick read.

Keeping yourself motivated enough to exercise everyday can be a tall order (Getty Stock Image)

Alternative to the 75 Hard challenge

Luckily, there is an easier way to drip-feed these health benefits into your everyday life, says Ralph Montague, Longevity Expert and founder of The Longevity Clinic.

Speaking to LADbible, he explained that McGuinness' transformation is 'a great example of what can happen if you make structured health changes'.

However, he noted: "That being said, what I have found that is far more effective for most people, though of course not all, is the 'one step at a time protocol'.

This involves taking one key element, such as sleep, and adding an improvement each week, such as no phone use for 30 minutes before bed in week one, then eating your last meal three hours before going to bed in week two, and so on.

But what are the rules, and how do they differ from the original fitness challenge?

The 75 Hard alternative means you're allowed a cheat meal or two per week, making the process a lot easier (Getty Stock Image)

Rules of the alternative 75 Hard challenge

Montague added that the aspects you can add to the 'one step at a time' protocol can result in a transformation, listing:

1. Weekdays - zero cheat meals. Then on weekends, eat what you like, or if you want to push a little harder, have one cheat day.
2. Complete a 45-minute workout - every other day, instead of two every day.
3. Increase water intake by half a litre a day until you are at two to three litres a day, instead of almost four litres a day.
4. Reading on weekdays - 1 page a day for the first week, then 2 pages a day for the second week and so forth, until you feel enough is enough. This can be an hour of reading every night before bed.
5. Progress photo - (every week) to begin with, then every 90 days, take a new photo to monitor your lifelong progress.

He says that the original 75 Hard challenge can be compared to the levels of extremism that Bryan Johnson undergoes every day, which can be a shock.

"There is only so long you can keep up these extreme programmes, before the mind (and body) burn out and reverse polarity kicks in, and to compensate, the opposite end of the spectrum kicks in," he pointed out, as many people end up doing nothing.

He noted that most sustainable improvements come from 'gradual, enjoyable lifestyle changes', instead of 'extreme, all-or-nothing approaches'.

Being realistic and focusing on rest and recovery is key to adopting a healthier day-to-day life, as the expert said to consider alternatives to the 75 Hard challenge if it seems underwhelming.

"That way you’re more likely to see benefits that will absolutely last longer than the 75-days, rather than counting down the days until it ends," Montague concluded.