As New Year’s resolutions go, committing to a 75-day fitness challenge might seem like a daunting way to kick off the year. However, the 75 Hard challenge has recently taken TikTok by storm, with countless participants sharing their transformative journeys online. But is this extreme regimen actually worth the commitment? Let’s take a closer look.
Launched in 2019 by entrepreneur Andy Frisella, the 75 Hard challenge is designed to push participants to their physical and mental limits. The rules are simple but tough: for 75 consecutive days, participants must adhere to a strict diet with zero cheat meals or alcohol. In addition, they must complete two 45-minute workouts each day—one of which must be outdoors—drink over three liters of water daily, and read 10 pages of a non-fiction book.
Sound intense? Well, it certainly is. But for those brave enough to try, the challenge promises more than just physical transformation—it’s about cultivating mental toughness.
Devamsha Gunput, 29, completed 75 Hard while juggling a demanding full-time job in Edinburgh. For her, the toughest part was sticking to the diet, especially when visiting family and dealing with the temptation of unhealthy foods. “It was uncomfortable, and I had to set clear boundaries with family members. But looking back, it has transformed my habits. I’m now more consistent with exercise, my reading habits have improved, and my relationship with food has changed for the better,” she shares.
Sophie Deakins, 27, took on the challenge while working in a London cinema. She found the first few weeks the hardest, especially while navigating social gatherings where eating out and drinking alcohol are the norm. To overcome this, Sophie was vocal about her challenge, which helped her avoid unnecessary temptations. “Staying disciplined was tough at first, but now I feel like I’ve shifted my mindset entirely. Not only do I feel more confident in my ability to stick to commitments, but I’ve also saved money by cutting out unnecessary spending on eating out and treats,” she explains.
While some find the challenge life-changing, fitness experts warn that it might not be for everyone. Tana von Zitzewitz, a strength and conditioning coach, acknowledges that while daily movement and mindful hydration are beneficial, the time commitment required for two workouts, along with 10 pages of reading each day, might be too overwhelming for many. “It’s essential to understand the full scope of the challenge before diving in,” she advises. “While you might feel motivated to transform your life in 75 days, it’s important to create a plan that fits your lifestyle.”
Dr. Sam Whiteman, an NHS GP, echoes similar sentiments, pointing out that while the challenge encourages healthier habits, its medical benefits have not been clinically proven. “There’s no evidence to suggest that 75 Hard offers more benefits than simpler routines like going to the gym a few times a week and eating healthily. However, if the challenge gets people moving and improves their mental resilience, it’s a step in the right direction.”
Despite the physical demands, Andy Frisella, the creator of the challenge, emphasizes that 75 Hard is more about developing mental toughness than achieving any specific fitness goal. “It’s not about losing weight or transforming your body,” he explains. “It’s about building discipline, setting boundaries, and pushing through challenges.”
Many participants, especially those documenting their journeys on platforms like TikTok, say the true reward lies in the confidence gained from completing such an extreme challenge. From overcoming self-doubt to learning the importance of consistency, 75 Hard is as much about the mental shift as it is about the physical changes.
For those who might find the rigorous nature of 75 Hard overwhelming, alternative versions like 75 Soft or 75 Medium have emerged, where participants have a bit more flexibility in their diet and exercise. These variations offer a more balanced approach to improving health without the extreme restrictions of the original plan.
The 75 Hard challenge is not for the faint-hearted, but for those seeking a true test of their mental and physical endurance, it can offer profound personal growth. Whether you’re looking to overhaul your fitness routine, transform your mindset, or build discipline, 75 Hard may be the perfect challenge to jumpstart the year.
However, experts stress that any fitness plan should be sustainable. Consider your own health needs, lifestyle, and goals before committing to such a rigorous regimen. If 75 Hard feels too intense, start with smaller, more manageable steps toward improvement. After all, true health isn’t about extreme challe
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