Welcomed myself to the 6 AM club today. Although I started the gym routine in December 2024, this was not something special, and I started just for the 2025 New Year resolution. 75 hard day 1, began with a ride of 15 km early morning at 6 AM. The weather is still chilly in the morning, in Jaipur. Got up by 5:30 AM and got ready by 6 AM with a hot black coffee and a banana. I guess this is an ideal start to the day because it gets you out of your sleepy slumber.
Daily Vlog:
Another daily milestone that I am working on is to consume at least 5 litres of water. So I made sure to gulp the sipper that I had completely till I reached home. The rise somewhat looked like the picture I clicked from my GoPro below;
Once I reached did a little bit of stretching to cool down. Had an amazing breakfast, well Indian off-course but a little light. Black coffee and Poha. Light on the stomach and does not pack a lot of calories.
75 Hard Rules
Before I tell you what happened next, let’s just go over the rules of the 75 Hard Challenge. Below is what I will be sticking to for the next 75 days.
- Two Workouts Per Day: Perform two separate 45-minute workouts. One must be outdoors, regardless of the weather.
- Follow a Diet: Stick to a diet plan that aligns with your fitness goals. No cheat meals or alcohol are allowed.
- Drink One Gallon of Water: Consume 128 ounces of water daily.
- Read 10 Pages: Read 10 pages of a non-fiction, self-improvement, or educational book. Audiobooks are not allowed.
- Take a Progress Photo: Capture a photo each day to track your transformation.
With the first outdoor workout, I headed to my office post breakfast. I am sticking to a very basic plant-based Indian diet.
The Diet for 75 Hard Challenge
Morning:
- Upon Waking: Warm water with lemon/coffee/Banana before my outdoor ride
- Breakfast:
- 3-4 soaked figs (anjir)
- 10-15 soaked raisins (munakka)
- 10-12 cashews
- 4 walnuts
- 1 banana or apple
- At times would love to try egg whites (Just Kidding)
Mid-Morning Snack:
- A glass of buttermilk or a handful of almonds/Poha
Lunch:
- 2 whole wheat rotis with ghee
- A bowl of mixed vegetable sabzi
- A bowl of salad (cucumber, tomato, carrot, etc.)
- 1 cup of curd
Post-Workout Meal:
- A protein shake or a drink made with almonds, watermelon seeds, poppy seeds (khas khas), cardamom, fennel seeds, black pepper, and rose petals
Evening Snack:
- 1 scoop of protein powder mixed with water or milk
Dinner:
- A bowl of dal or lentil soup
- A bowl of vegetable sabzi
- A bowl of salad
- Will avoid chapatis at all cost
Before Bed:
- 1 glass of warm milk
Additionally
- Hydration: Drink at least one gallon (3.7 litres) of water daily.
- Avoid: Processed foods, sugary snacks, and fried foods.
- Consistency: Stick to the plan without cheat meals or alcohol.
75 Hard Day 1 – After Office
Headed to the Gym and did a shoulders and legs routine.
Warm-Up (10 minutes)
- Jumping Jacks: 2 minutes
- Dynamic Stretches: 5 minutes (focus on shoulders and legs)
- Bodyweight Squats: 3 sets of 15 reps
Workout
1. Squats
- Sets: 4
- Reps: 8-12
- Rest: 60-90 seconds
- Focus: Quads, hamstrings, glutes
2. Overhead Press
- Sets: 4
- Reps: 8-12
- Rest: 60-90 seconds
- Focus: Shoulders (deltoids), triceps
3. Lunges
- Sets: 3
- Reps: 12-15 per leg
- Rest: 60 seconds
- Focus: Quads, hamstrings, glutes
4. Lateral Raises
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
- Focus: Shoulders (lateral deltoids)
5. Romanian Deadlifts
- Sets: 3
- Reps: 10-12
- Rest: 60-90 seconds
- Focus: Hamstrings, glutes, lower back
6. Front Raises
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
- Focus: Shoulders (anterior deltoids)
7. Calf Raises
- Sets: 4
- Reps: 15-20
- Rest: 60 seconds
- Focus: Calves
8. Rear Delt Flyes
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds
- Focus: Shoulders (posterior deltoids)
Cool-Down (10 minutes)
- Static Stretches: 5 minutes (focus on shoulders and legs)
- Foam Rolling: 5 minutes
Now you must be thinking that is too much, yes it is! My legs are paining but the good part is that I would be able to sleep today without scrolling reels. I was looking for such a routine, wherein I close my eyes for a minute and then Zzzzzzzzzzz, I doze off.
Book post Dinner – 75 Hard Day 1 (10 Pages)
So started reading this amazing book by Dale Carnegie. The crux of the first 10 pages are;
- Introduction and Preface:
- Dale Carnegie explains the origins of the book, which stemmed from his courses on public speaking and human relations. He emphasizes the importance of understanding and improving human interactions for success in both personal and professional life.
- Fundamental Techniques in Handling People:
- The first section introduces the idea that criticism and condemnation are often counterproductive. Instead, Carnegie suggests focusing on appreciation and encouragement to motivate others.
- Key Principles:
- Don’t criticize, condemn, or complain: Criticism is futile because it puts people on the defensive and usually makes them strive to justify themselves. Instead, try to understand and forgive.
- Give honest and sincere appreciation: People crave appreciation and recognition. Sincere appreciation can motivate and inspire others.
- Arouse in the other person an eager want: To influence others, you need to understand their desires and show them how they can achieve what they want by following your suggestions.
These foundational ideas set the tone for the rest of the book, which delves deeper into practical strategies for building better relationships and influencing people effectively.
Summing Up
The first day is always tough, but I am keen to keep this up for the next 74 days. What I am looking at is to raise the bar each day and make gradual progress. 75 hard day 1 was indeed tough! But let’s keep this up for the next 74 days. Good night folks!
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