미국에서 제일 유명한 다이어트 챌린지!! 75 hard | 미국인이 밥먹듯이 쓰는 생활영어표현

I'm currently doing one of the most viral health challenges in the world. I'm going to show you my routine while doing this challenge, and along the way you'll learn some new English vocabulary and expressions. This challenge is called 75 Hard, and there are 5 rules that I must follow for 75 days straight. That means there are no cheat days. Rule number 1, no drinking alcohol. Number 2, I must work out every single day, twice a day for 45 minutes each, and one of the workouts must be outside. Rule number 3, I must drink 1 gallon of water a day. Rule number 4: I must read 10 pages of nonfiction every single day.

Rule number 5: Follow a diet of your choice.

And finally, take a progress picture every single day. I skipped this part of the challenge. The reason why I'm doing this challenge is because I ate really bad in the US. I ate a ton of fast food and junk food, and I gained a lot of weight. I want to get in better shape and have more energy. Also, this challenge is known as a mental toughness challenge, so I want to push myself and see what I'm capable of. I think it'll be a good opportunity to build some healthy habits and get into better routines. Let me show you my routines throughout this challenge. Tomorrow we're starting 75 Hard, but tonight we're enjoying all of our favorite junk food. We got ice cream, fried chicken, got chapagetti. We're going all out tonight. And from tomorrow? No, 110% in. We got this.

One rule of 75 Hard is that one of my 45-minute workouts must be outside, so I'm gonna head out for a walk. I always bring my headphones with me so I can listen to music or talk to my family on the phone. I make sure to put on my good walking shoes. I'm obsessed with my New Balance shoes. They are so comfortable, and even when I walk very long distances, my feet never hurt, and I never get blisters. I always double knot my laces because I hate when my shoe comes untied while I'm walking.

Let's go!

I really love being out in nature and getting some fresh air. I actually really enjoy this part of the challenge. I usually find a trail or a path to walk on near my house. The one bad thing about this part of the challenge is that you must work out outside no matter what the weather is. I had mostly good weather during this challenge, but a few days were really rainy and windy, and I still had to go outside and go for a walk. That was pretty rough. Walking may sound easy, but when you're getting a minimum of 10K steps every single day, it's still pretty exhausting. My step count has skyrocketed since starting this challenge. Sometimes instead of going for a walk, I'll go for a run. I usually run 5Ks and I always use my Nike Run app to track my runs. I try to pace myself so I don't run too fast or too slow. Leaving this guy in the dust. Bye! Keep up! Keep up! Wow, I'm out of breath and my heart is pounding. But I can't give up. I gotta keep going. My second workout of the day also has to be 45 minutes long. I usually do an at-home workout because I don't really enjoy going to the gym, plus this is free and super convenient. I've been walking so much lately. My hips are tight and my legs are sore, so I need to loosen up my muscles. I grab my yoga mat and roll it out. I grab my laptop to choose a video because I like to follow YouTube videos. It's a bit easier than coming up with my own routine. Recently I found a mobility exercise video that I really enjoy and it feels so good. I'll make sure to share it with you guys. I like stretches that focus on my hips because my hips are so tight. I used to be very flexible, but these days I'm not at all. This stretch feels really good. I do it for about 30 seconds and then I switch sides. I can feel the burn. This is another one of my favorite stretches. It's called the frog pose and it hurts so good. It's a little bit painful, so I always have to remind myself to take a deep breath in this pose. It's a hip opener. To cool down, I lay on my back, hug my knees in, and gently rock from side to side. On days where I have more energy, I'll grab my dumbbells and do some strength training. I train my biceps and my shoulders and triceps. Let me flex my muscles. Don't be scared of these guns. Finally, I like to do full body workouts. I usually just use my body weight and no equipment. If I'm training my lower body, I'll do squats. So I squat down and stand up. Squat down, stand up. I'll do maybe 25 reps. I usually do high reps if I'm not using any weight. My favorite bodyweight exercise is push-ups because they're a challenge for me. Let's see how many push-ups I can do. Don't judge me. It's been a while. I might be a little bit rusty. 1. 2, 3. 101, 102, 103. 103. That's pretty normal for me. Not a record, but not bad. No, you're joking. This is exhausting. Do I have a six-pack yet? I have to drink a gallon of water a day. I usually drink a lot of water, but even for me, that's a bit excessive. But my lifesaver is my Stanley. A gallon of water is about 3 of these Stanleys. I hate drinking late at night, so I usually start drinking water bright and early in the morning, and I drink a lot after workouts when I'm feeling dehydrated. Let's prep my water bottle together. I always use a Brita to filter my water. I just take the top off put it in the sink and turn on the faucet to fill it up. And now I just have to wait for it to finish filtering. Patience. And I pour the water into my Stanley. I fill it all the way up to the top. Stanleys are so popular in the US, especially this size of Stanley. I fill it up and sip on it all throughout the day. Ah, refreshing. For me, the hardest part of 75 Hard has been the diet. You can choose whatever diet you want to do, but you can't have any cheat days for 75 days. And I guess I like to torture myself because I chose a very difficult diet. For 75 days, I'm not eating gluten, I'm not eating sugar, and all of my meals must be cooked at home. So no delivery food, no eating out at restaurants, no Coupon Eats. Why did I do this to myself? I try to make high-protein meals with clean ingredients and lots of whole foods. I've been eating a lot of yogurt bowls, salads, eggs, chicken breast, and one of my favorite meals in the summer is a smoothie because it's very quick and convenient and it kind of tastes like dessert. Today I'm going to show you how I make my healthy and delicious smoothie. I've already got my blender out. It's a Vitamix and it is by far my favorite kitchen appliance. It's so strong and powerful, and I use it almost every day. I've got frozen blueberries and frozen spinach. I always add the frozen foods to the blender first because they're the hardest to blend, so they need to be right next to the blades. I put a generous amount of spinach in. Then I add some blueberries. I have one kind of sad-looking banana. I put half of a banana in my smoothie. Eh, get out of here. Don't look in the cupboard. It's messy. From the cupboard, I grab my Super Seeds. And my protein powder. I use this very boring protein powder. It's pea protein. It has no soy, no dairy, and there's 24 grams of protein per scoop. Look at the ingredients. It's literally one ingredient. It's just yellow pea protein isolate. Very clean, but it tastes like crap. That's why I mix it in with my smoothie. I take 1 scoop and put it in the blender. Then I do 1 tablespoon of flaxseeds. These are very healthy, especially for women's hormones. And 1 scoop of chia seeds. These are a great source of fiber. I like to use almond milk because it's a little bit lower calorie and lower fat than some other non-dairy milk. I just eyeball it. Eyeball it means I don't measure it out. I just look at it and guess how much I need. I put the top on my blender. And plug it in. I hit the switch to turn it on, and I usually like to blend it at a very high speed. But beware, this blender is very strong, but it's incredibly loud. I think my neighbors probably hate me when I make my smoothie. I forgot one ingredient. I usually like to add in some cinnamon powder. It's pretty empty right now. Usually I just sprinkle a little bit in there, but since it's almost gone, I'm going to dump it all. I grab a glass out and use a rubber spatula to put the smoothie in the glass. Ooh, it's pretty thick. Just how I like it. I need to eat it with a spoon because it's so thick and creamy. This one is perfect. It's not too sweet, but it's still delicious. And even though it doesn't look like a lot, it's very filling. Mmm. Let's head to the living room so I can enjoy my breakfast. I'm a huge bookworm and I usually start my day and end my day by reading, and I love to get a couple of pages in while I enjoy my breakfast. Usually I read fiction books, but during 75 Hard you have to read at least 10 pages of nonfiction every single day. So that part of it has been a little bit challenging for me, but it's also cool to get out of my comfort zone. I use a reading app called Goodreads. To track all of the books that I read. I'll share what non-fiction books I've read so far throughout this challenge. I read The Cold Start Problem, Nonviolent Communication, Hood Feminism, Always Running, and my favorite book that I've read so far throughout this challenge is called Quiet by Susan Cain. I found this book to be very interesting, and I could really relate to it because it's about the power of introverts, and I myself am an introvert. I'm INFP. In this book, the author talks about how our society tends to value extroverts, but introverts are very powerful in their own way.

So whether you're an introvert or an extrovert, I really recommend reading this book.

I usually read ebooks on my Kindle, but these days I have a few physical books that I'm trying to get through. After a long day, I need a nice cold glass of kombucha because I can't drink alcohol during this challenge. Oh, I already drank most of this. Oops. At least it looks a little bit like beer, right? I'm not a big drinker anyways. Cheers!

Cheers!

Cheers! Cheers! So being sober for 75 days shouldn't be too much of a challenge, but I had a few events the past few weeks like birthday parties, wedding parties, and that was really difficult. Everybody around me was drinking beer and wine and soju, and I can't even really drink mocktails. Because most of them contain added sugar. So I just drink water at these events. Mocktails are cocktails without any alcohol in them. Non-alcoholic liquor is gaining popularity like crazy in the US these days. I even tried a shot of non-alcoholic tequila.

In the US.

It was strange.

Day 75.

Woo!

I did it, you guys. It was definitely not easy, but I'm so proud of myself for sticking to it. I learned a lot from doing this challenge and want to share my honest opinion about it. Let's start with the things I didn't like about it. First, I think it's too long. 75 days is a really long time, and I thought about giving up multiple times. The longer time went on, the harder it got. I think a 1-month or a 2-month challenge is enough. Number 2, I had no social life. Usually when I meet up with friends, we go out to eat together or we go to a cafe and enjoy some desserts together. But I couldn't do that during this challenge, so that part of it was really difficult. On the other hand, there were some things that I did like about this challenge. First, I lost some weight. I'm not exactly sure how much weight I lost because I didn't weigh myself throughout the challenge, but my pants got looser and many of you actually noticed and commented about it in my other videos. I also feel stronger and have more energy The second thing I liked about this challenge is that it taught me a very important life lesson. To be completely honest, there were about 3 days where I cheated on this challenge, and at the time I thought about giving up. I'm a bit of a perfectionist, so I felt really guilty but I didn't give up. This made me realize that it's better to do something imperfectly than to not do it at all. And I think this can apply to life in many different areas. For example, learning English. It's better to speak imperfect English than to not try speaking English at all. So don't give up, you guys. Keep going. Now is the moment I've been waiting for for 75 days. I'm going to enjoy a big bowl of soojebi. Let's go!

Whoa! 안녕하세요! I wasn't kidding when I said I wanted a huge bowl of soojebi. I've been craving this for 75 days.