Fitness YouTuber Nick Bare has been preparing for the Ironman triathlon event since May, working on his endurance and sharing his progress and learnings on his channel — and he just dropped a video which shows him losing a staggering eight pounds over six hours of training.

More than three months into his six-day-a-week training at this point, Bare’s pre-Ironman Workout called for an hour of endurance cycling and a 10 minute run, but for the video, he upped the times to four hours on the bike and two hours of running.

Weighing in at 198 pounds at the start of the workout, Bare spends splits the four hour bike ride into two sections, one through towns and one all country, and ends up cycling 68 miles. Then, after replenishing his electrolytes, he hits the bricks for the running portion of his workout (twelve times the length of time required by his training schedule), and covers 12 miles in his two hour time. All of this is completed in incredibly high temperatures.

At the end of all that, Bare has dropped nearly eight pounds, with a closing weight of 190.6 pounds.

He finishes the day by devouring an epic, well-earned calorific meal and chugging huge volumes of water to hyper-hydrate, followed by a spell using the PowerDot machine on his legs for muscle stimulation. “I use it for pre-workout sometimes, to warm up,” he says. “But after the bricks, I use it for 40 minutes for recovery.”

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