The ‘75 Hard’ Challenge

Kaput · Jun 21, 2021

These are my goals but I have been failing Day 1 since I started. I will try for another week and trim the list if it is too difficult.

Take progress photo, weigh-in

45 minute workout

3 liters of water

Read 25 pages

20 minute meditation

30 minute activity prep

No white rice

Anusha2917 · Jun 22, 2021

it's a start again. With a family member hospitalized suddenly I was only concentrating on that and my reading book and practicing 90 mins of studies went for a toss. Though I was trying to catch the meditation here n there I was missing and could not track water intake properly. The family member is back home and i again decided to start from Monday.

So day 1 : 21-06-2021 (hopefully I don't have to start again)
1)50 mins of belly burn and 3.0L water -Done
2) reading 10+ pages .
3) practicing my studies for 90 mins - Done
4) Controlling temper -Done
5) Meditation - Done

Srama · Jun 22, 2021

21st Jun

· Take a progress photo -- done
· 45-minute workout – 45 mins spinning + 45 yoga + 1 hour walk!!
· Drink 2L of water – done
· Read 10 pages – done “The Autobiography of Benjamin Franklin”
· Follow a diet program – >15hrs
· Chanting - >20 mins

Being a 'yoga teacher' is all fine and dandy but on days like this, I am so exhausted that I need a good nap, which I never hesitate to take. Wanting to support friends on thier journey's allows me to reach my goals - win-win for all. Thankgoodness for a fabulous weather day though!

Srama · Jun 23, 2021

22nd Jun

· Take a progress photo -- done
· 45-minute workout – 45 yoga + 1 hr walk
· Drink 2L of water – done
· Read 10 pages – done “Wisdom of the Ages”
· Follow a diet program – >15hrs
· Chanting - >20 mins

Gauri03 · Jun 23, 2021

June 20: Day 7

Take a progress photo — Done

Walk - 55 minutes, Yoga - 48 minutes

3L water — 3.6L Done

Reading — The Dead are Arising: The life of Malcom X

Caloric intake ~ 1400 cals, IF ~ 15 hrs

Meditation — 10 minutes

June 21: Day 8

Take a progress photo — Done

Walk - 46 minutes, Rowing - 30 minutes, Weight training - 16 minutes

3L water — Done

Reading — The Dead are Arising: The life of Malcom X

Caloric intake ~ 1400 cals, IF ~ 14 hrs

Meditation — 15 minutes

June 22: Day 9

Take a progress photo — Done

Walk - 60 minutes, Yoga - 46 minutes

3L water — Done

Reading — The Dead are Arising: The life of Malcom X

Caloric intake ~ 1200 cals, IF ~ 16 hrs

Meditation — 15 minutes

Started weight training — short circuits with dumbbells/barbells. Having crazy DOMS for past few days. Feeling the fatigue in my bones. Yoga has been a true saving grace. I’ve reached a point in my meditation practice that if I don’t do it first thing in the morning I miss those 15-20 minutes all day. The mind craves the stillness. Moved from guided to mostly unguided meditations now.

Sandhya13 · Jun 24, 2021

Gauri03 said: ↑

Belly fat has host of contributing factors, some within your power to change, others not so much. Genetics, hormonal profile, diet, stress, all play a role. The few success stories that I saw on MyFitnessPal forums were of people who followed low carb diets — to target insulin resistance — and lifted heavy weights to reduce overall body fat %. It is that combination which is the best weapon against belly fat.

Cortisol, the stress hormone is another culprit in visceral fat accumulation. A healthy sleep routine combined with stress mitigating techniques like meditation and yoga will help bring down cortisol levels.

If you are at a healthy weight then you will benefit from a lifting regimen. If you carry any excess weight, focus on losing weight first. Excess body fat is a hormone disrupter. It increases androgens in the body which in turn cause accumulation of visceral (belly) fat. So getting to a healthy weight is the first priority. Then slowly increase muscle mass by lifting weights and you will surely see the belly flatten.
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Thank you Gauri for such a comprehensive reply. I don’t have insulin resistance. My thyroid and hormonal levels look good the last time I checked. It is interesting about genetics because both my parents even at this age do not have belly fat at all. My life is pretty stress free too. As I write all this, I feel even more guilty. I have no excuses and need to follow my routine diligently. In terms of weight I think I need to lose another 10 pounds to get into a great BMI. I am 5’2 and 132lb. I was 156 when pandemic started and managed to lose some weight. It was slow but steady weight loss. The last 10 pounds is really challenging. I always have this starting problem. Once I start and diligently follow the routine for 10 days then the going gets much easier. The positive effects of persistently following the routine during the initial days is so appealing that it does get comfortable to continue. With our 75-day hard challenge, I started a few days back and followed for 3 days in a row with much difficulty (me and my starting problem) but then my periods started. I get really uncomfortable to exercise during those days. It was like a perfect excuse to let go of the other daily goals. I went easy on diet and did not follow IF. Not proud of this! I am restarting from tomorrow.

Sandhya13 · Jun 24, 2021

@Srama and @SunPa thank you for sharing your daily experiences. It helps me a lot to stay motivated. I know I can do it and reading your daily updates steers my mind in the right path.

Gauri03 · Jun 24, 2021

Sandhya13 said: ↑

I am 5’2 and 132lb.
Click to expand...

You are already at a very healthy weight which makes things much easier. Don’t weigh (no pun intended!) yourself down with calorie counting if you don’t have weight to lose. I count calories because I have PCOS and my BMR is very low. IF should be enough to maintain a healthy weight, not to mention the other great health benefits it entails. To tackle your belly you need to reduce body fat % and increase lean muscle mass. Weight training is going to be your best friend. Start with basic dumbbell workouts and build from there.

(Before you start, do talk to your doctor to rule out other causes for the tummy and get a go ahead for weight training.)

Here is one workout that I’ve been doing these days. It is only 15 minutes long and beginner friendly.

Gauri03 · Jun 24, 2021

June 23: Day 10

Take a progress photo — Done

Walk - 51 minutes, Yoga - 47 minutes

3L water — Done

Reading — The Dead are Arising: The life of Malcom X

Caloric intake ~ 1250 cals, IF ~ 18 hrs

Meditation — 15 minutes

Anusha2917 · Jun 25, 2021

day 2 : 22-06-2021
1)50 mins of belly burn and 3.0L water -Done
2) reading 10+ pages .
3) practicing my studies for 90 mins - Done
4) Controlling temper -Done
5) Meditation - Done

day 3 : 23-06-2021
1)50 mins of belly burn and 3.0L water -Done
2) reading 10+ pages .
3) practicing my studies for 90 mins - Done
4) Controlling temper -Done
5) Meditation - Done

day 4 : 25-06-2021
1)50 mins of belly burn and 3.0L water -Done
2) reading 10+ pages .
3) practicing my studies for 90 mins - Done
4) Controlling temper -Done
5) Meditation - Done