Hello guys! Welcome to another segment of my fitness journey. This time, I will be tackling an ‘intense’ workout strategy named after the anime character called One Punch Man. This challenge has intrigued tons of fitness lovers, so I personally decided to take this challenge on for 100 days straight. I hope the results surprise you!


💪 Starting Point: My Current Form

Prior to delving deeper into the workout explainer, here’s what I would like to say as my starting point: After putting my shoulder out of action last year, I sprained my shoulder and, as a result, fell out of the fitness train. My body was in really bad shape with a weight of 193 pounds and a body fat percent of 26.3 percent. Changes were long overdue!

🏋️‍♂️ The One Punch Man Workout Explained

In case you are not familiar, the One Punch Man workout is based on Saitama, an anime character who says he has superhuman strength because of his simple but hardcore daily routine of 100 push ups, 100 sit ups, 100 squats, and a ten kilometer run.

My plan was to incrementally integrate the workout into my routine. I wanted to begin with three days a week, doing 50 reps of each exercise, followed by a 5 kilometer run. The intention was to gradually reach the full workout over the span of 100 days.

🍽️ Diet and Supplements: Fueling the Transformation

I adequately understood that solid processes needed to be followed for me to achieve my goal, so I made sure to plan my meals properly. Having a low carb and high protein diet, I supplemented my meals with creatine and protein powder to improve my muscle recovery and growth. On days I felt burnt out, I had a pre workout booster on hand to help me slog through.

Here is what my meals looked like:

Breakfast: Oats and berries with nuts, cocoa powder, and cinnamon.

Post workout meals: Not considerable. Just a protein shake for energy replenishment is fine.

Lunch: Tofu or chicken, stir fried with bell peppers and seasoned with fish sauce and hot sauce.

Evening snack: Quark with cucumbers, tomatoes, and nuts.


📅 Day-by-Day Progress

Now, let’s review the workout schedule for each day.

Day 1: The Kickoff

The first workout was thrilling and nerve-wracking. As a pre-injury warmup, I performed mobility and then knocked out my first sets of squats, sit-ups, push-ups, and the grueling 5 kilometers run. It was arduous, but I felt like I achieved something.

Day 10: Settling In

Now, skipping to day ten, my training had ramped up to three sessions a week, and I was doing 6 kilometers and 60 reps for each of them. My body was starting to feel more sustainable, but I had to constantly check myself to not overdo it and stick to my diet, which was tough. I was starting to feel small changes, and I liked it!

Day 20: Progressing Well

I am on day 20 now, and I am feeling stronger. I feel the reps have gotten easier, but a current heat wave makes the running much harder. Regardless, I stilled powered through, knowing my body was adjusting.

Day 30: Facing Challenges

I hit some snags near day thirty. I’ve sustained issues with my shins that lead me to the doctors office. Luckily, I was fitted with new shoes designed for pronation, so now I am back on track feeling sprightly on my new 9 kilometer runs.

Day 36: The Real Grind Starts Now

Day 36 marks the beginning of my full 10 km and 100 rep routine. I was shocked at my endurance levels. With a little help from a booster, I managed to keep my endurance up. Now, the real problem lies in trying to sustain this level for three weeks.

Day 57: Progress Report

By day 57, I had managed to shed off around 6 kilograms, and my training had shifted to four intensifying sessions per week. The photos I was taking daily to track my progress served as an extra layer of motivation to push me harder.

Day 77: Ready for the Last Phase

On day 77, I did indulge in a small cheat meal at a wedding, but my progress on my weight and body fat is still edging in the right direction. Setting my sights on the final leg of this challenge, I grew more and more eager.

Day 100: The Big Reveal

Day 100 is finally here! The day I complete this challenge. I couldn't wait to reveal my transformation. The results were astonishing, losing approximately 13 kilograms (28 pounds) and 8% body fat to land at 18.4%. Ending weight is 74 kilograms.

Here’s a quick summary of how I transformed myself:

Weight loss: 13 kg (28 lbs)

Body fat reduction: 8% to 18.4%

It was motivating to watch the progress video. This only further confirmed how much of an impact working out, paired with an adequate diet, truly is.


🎉 Conclusion: What I Learned

Not only did this 100-day journey change my body, it transformed my mindset. This experience taught me the benefits of commitment, discipline, and the importance of a caring community. I highly recommend using the One Punch Man workout. Having videos or photos documenting your progress is a great way to stay motivated.

I’m grateful to everyone who followed my journey, and remember to enjoy the process! The next challenge I’m planning for the next year is all about focusing on weight gain. Stay tuned!