The 75 Hard TikTok Challenge – an exercise in mental fortitude or just fad diet?
As the new year approaches, it’s that time of year again where we set resolutions in pursuit of better health, fitness and well-being. And while some resolutions focus on small changes – like cutting out sugar or drinking more water – others seem on another level. That’s where the 75 Hard challenge comes in, a fitness and mental toughness regimen that’s swept across social media.
First devised in 2019 by the entrepreneur Andy Frisella, the challenge has gone viral on TikTok, with participants detailing their trials and tribulations to the world. This program is for you if you want to accomplish things you never thought possible in 75 days that will change your life and break you open to become better than you were before; physically and mentally. But is it really game-changing, or just another viral craze?
The 75 Hard Challenge: What Is It?
The 75 Hard Challenge is not simply a fitness programme but rather a mental stamina exercise. The aim is not necessarily weight loss or getting fit, he says – it is about developing strength, discipline and grit. The challenge consists of five daily tasks that must be accomplished every single day, or the participants are back at the starting line:
- Eat a rigid, healthy diet-no cheat meals, no alcohol.
- Do two 45-minute workouts every day, one of which must be outdoors.
- Make sure to put your water bottle and especially drink 3.5 liters of water a day.
- At least 10 pages of a non-fiction book (self-improvement if possible).
- Take a daily progress photo.
On paper, it sounds like a simple, if rigorous, program. But is it sustainable, or practical for all?
The Challenge’s Popularity
While 75 Hard has definitely turned heads with its tough-love methodology to self-improvement, it’s also been a subject of considerable debate (and controversy) over its effectiveness and overall implications. But as for Social Media more specifically TikTok, the challenge has inspired many who take pride in their daily progress. Hashtags such as #75HardChallenge and #75HardResults have millions of views filled with a sea of all of the photographs of taut abs, weight loss and newfound confidence.
But behind the shine of these makeovers, there are stories of struggle. For many, the ordeal is a punishing test of endurance and willpower that leaves them physically drained and mentally wrecked. Some participants, including 29-year-old Devamsha Gunput, a full-time digital consultant who completed the challenge, reminisce on the program’s long-term effects on their lives. Devamsha describes the difficulty of grinding through her professional life as well as the rigid nature of 75 Hard. But she says that the challenge resulted in healthier habits and a change in her relationship to food and exercise, despite the challenges.
For Sophie Deakins, 27, an assistant manager at a London cinema, echoing the challenge helped her find consistency and self-discipline. Sophie had always had trouble committing to a consistent workout routine or eating well but felt that 75 Hard provided the structure she needed. She says that the most difficult part of things was socialising and the aspects of her diet that might mean saying no to alcohol and bad food when being with friends.
The Psychological and Physical Aspects of 75 Hard
The premise of 75 Hard is simple: complete the daily tasks every day for 75 straight days, and you’ll come out mentally stronger, more disciplined and more physically fit. But it is no easy task to meet this challenge. And while two 45-minute workouts per day may sound possible to some, the stress on the body and the need to train in such close succession can be unbearable for working people, families or other people who are somewhat busy.
The routine, strength and conditioning coach Tana von Zitzewitz said, can actually be very time-consuming: two workouts, reading, adhering to an inflexible diet. For many individuals, it may be difficult to find enough time in their busy lives to afford these responsibilities. Tana advocates for a more lenient approach – perhaps committing to some form of movement every day or reducing use of a certain screen – which could be just as effective without the added pressure.
Medically, the advantages of 75 Hard, are still up for debate. Dr Sam Whiteman, an NHS GP, explains that as the challenge has never been tested under clinical conditions, there is no way to validate the claims. Even while promoting the idea of increased movement is a positive, he wonders if the extreme nature of 75 Hard is better than more basic, sustainable fitness routines like jogging once a week or exercising a couple of times a week.
Another controversial aspect is the water requirement of 3.5 liters per day. Critics say this approach is not personalized, and can even be harmful. One Canadian woman on TikTok ended up in the hospital after chugging water and had a critical sodium deficiency. Remember, hydration needs differ according to factors like body size, activity level and climate.
Making 75 Hard Fit: Is It Too Much?
Not everyone is up for the cutthroat, go-hard-or-go-home mentality of 75 Hard, and that’s totally OK. Sub-packs like 75 Soft and 75 Medium have sprung up to make the challenge more accessible. These substitutes are much more lively and refreshing, whilst also baking in room for the odd cheat meal or glass of wine (and of course, including daily workouts and reading).
75 Soft, for instance, calls for one workout each day instead of two, and is less strict with what you can eat. This way more people can push themselves without being overwhelmed, useful for beginners or people with a lot going on.
What we can really learn from this is that this intense challenges such as 75 Hard, may have their short-term perks, however in the long run, is it worth it? However, for those who find such strict structure hard to follow, there are alternative options to embrace self-improvement without taking the deep dive into a fun-stripping, all-or-nothing binge.
Learning How to Weather Your Own Storm
This Post Has Been Republished From The Editor: The Most Significant Thing In Health And Fitness Is To Find A Routine That Works For You. Sustainable growth is gradual, small changes over time, not overwhelming shifts which leave you feeling exhausted. Whether it’s pledging to exercise regularly, eat mindfully or make time to read more, the objective should always be to improve your quality of life, not to live up to arbitrary standards created by a viral trend.
If you’re just starting out on your wellness journey, then it is best to seek guidance from reputable, evidence-based sources. The NHS Live Well website, for example, provides guidance on eating a healthy diet, taking exercise, and looking after mental health.
If the thought of attempting 75 Hard is daunting, you’re not the only one. So without going to extremes, there are infinite ways to make powerful changes in your health and wellness. But if you take it slow and keep the goals achievable, and if you make sure to give yourself credit for every little step you take toward improvement – you may surprise yourself.
In Conclusion
The 75 Hard challenge may have gone viral for its transformational promise, but it’s not for everyone. Although this has inspired people to reach their potential and live a healthy lifestyle, its severity and stricter principles can be much to handle and unrealistic for other people. If you are thinking about taking the challenge, it’s important to decide if it’s right for your lifestyle and goals.
To be the most successful, health and wellness journeys should be personalized and sustainable. So whether you decide to do a workout program, like 75 hard, do an easy 75 hard, or something else entirely, the important thing is to prioritize your lifestyle and find something that you believe you can succeed at long term. After all, fitness isn’t about perfection – it’s about progress.
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Reference
75 Hard: Is the TikTok fitness challenge really worth it?
I Tried A TikTok Workout… Here’s How It Went
75 Hard: Is this the internet’s toughest fitness challenge? What happened when I tried it
75 Hard is the viral wellness challenge everyone’s talking about. Is it right for you?
