What is the difficult 75 challenge?

If your inner rival catches fire at the mention of ‘challenge’, there will probably be Fitness fad on social media Or two that interest you. But you should do your research before jumping into any program, and this includes the challenging 75 viral challenge now.

What is the hard 75th challenge, you ask? The plan consists of a set of rules laid down by Andy Frizzella, an author, motivational speaker, and supplement owner of the company. (Notably missing among those titles are Certified Trainer, RD, or Licensed Therapist.) according to 75 difficult position, “75 Hard is the only program that can permanently change your life…from the way you think to the level of discipline you take in every task in front of you.” Frizzella also notes that the challenge is “not a fitness program,” but rather about “mental toughness.”

This idea aroused the interest of many people. hashtag #75HardChallenge And the #75 solid It has collectively collected more than 1.1 billion views on TikTok.

But are the participants thinking about something and is the “discipline” that Frizzella claims the participants will develop possible? Keep reading to find out what the experts have to say about the challenging 75.

What are the rules of the hard 75 challenge?

The Hard Challenge 75 consists of six rules to follow – you guessed it – 75 days in a row.

  • Stick to one diet, and this diet only. (Frisella writes on the site: “I have developed a 75 HARD to align with your current diet program…no matter what it is.”)
  • No alcohol or cheat meals (although it is unclear what constitutes a “cheat meal”).
  • Take daily photos of the progress.
  • Drink a gallon of water every day.
  • Complete two 45-minute workouts daily, one of which should be outside.
  • Read 10 pages of motivation or self-improvement book daily.

Did you break a rule? Drink only eight glasses of water a day instead of a full gallon, or skip your allotted reading? Have you decided that taking photos of your daily progress doesn’t align with your health philosophy? Hard luck – the rules require you to start over from the beginning. (Yes, even if you break a rule on day 74.)

Is the hard 75 challenge safe?

Says this hard “no” Rachel Mecklea, RD, a certified personal trainer at Strength in Nutrition. The main reason? “[It’s] It is physically exhausting and unsustainable for the majority of people.”

Possible physical effects of the difficult 75 challenge

“The key to a healthy lifestyle is sustainability, and for most people, 45 minutes of exercise twice a day is not sustainable,” Mecklea notes. Granted, Frisella specifies at the 75 Hard Challenge that you can choose your workouts based on your fitness level, even if it means going for walks twice. But those who decide to push themselves with two strenuous 45-minute workouts a day in the spirit of challenge, prepare themselves for problems. “If individuals do hard training for 45 minutes per day for the duration of the challenge, it can potentially lead to injury,” says Mecklea.

Even if you are choosing the right exercises for your fitness level, train 75 days in a row without any day off It’s going to be excessively taxing on your body, especially if you’re new to exercise, says Mecklea.

The challenge may seem attractive if a participant is looking for a “quick fix,” as the 75 Hard promises quick results when followed, says Mecklea. “[But] This short-term quick fix program discourages long-term behavior change.” She adds, “What happens after dieting?” People often go back to their old ways which lead to a resurgence of unhealthy behaviors. “In the long run, participants will end up fatigued, because ‘the body needs rest to fix it,'” says Mecklea.

Possible mental effects of the hard 75 challenge

He says an all-or-nothing challenge like the Hard Challenge 75 can be ‘mentally exhausting’ Julie Landry, Psy.D.founder of Halycon Therapy Group.

“The challenge seems to be a set of arbitrary rules,” Landry says. “To my knowledge, there is no scientific evidence to support the composite components of the plans or in some cases even the individual components.”

Landry also points out that the one-size-fits-all challenge approach does not take into account individual needs. Furthermore, the idea that you are “either mentally strong and able to stick to the challenge or you fail” can lead to more problems, she says.

“Challenge is supposed to improve self-esteem, but this can be detrimental,” Landry says. “[And] It can harm the participant’s relationship with food – the idea of ​​diet in and of itself is usually not a good idea, and a better approach is to adopt a healthier, more sustainable lifestyle. ”

bottom line

If you are still looking to change up your fitness routine or set some health goals, the best way to do it is to do so Find a plan This is “really sustainable in the long term,” says Mecklea.

“It’s important to supplement strength and cardiovascular training in addition to rest days,” she says. “Fitness should be individual for a particular person.” In general, strong weekly goals include three days of strength training, two days of cardio, and two days of rest, says Mecklea. “Workouts should last 30 to 60 minutes for the majority of non-competing athletes, however, if someone only has 15 minutes of exercise time, it’s better than nothing.”

The 75 Hard Challenge has been blown up on social media, and the promises of increased mental toughness sure sound appealing. But at the end of the day, a balanced and flexible plan will be more effective and sustainable in the long run than a black and white approach.