As we enter a new year, fitness challenges often emerge as trendy resolutions. One of the latest viral challenges is ’75 Hard,’ a rigorous 75-day program gaining popularity on TikTok as participants document their journeys. But is it worth trying? Here’s a closer look at the rules, participants’ experiences, and expert opinions.
The Rules of 75 Hard
The challenge has strict guidelines:
- Follow a healthy diet with no cheat meals or alcohol.
- Complete two 45-minute workouts daily, one of which must be outdoors.
- Drink at least three liters of water per day.
- Read 10 pages of a non-fiction book daily.
While these rules seem straightforward, the routine demands unwavering commitment. Two people who completed the challenge share their experiences while experts weigh in on whether a more balanced approach might be a better fit.
A Personal Journey: Devamsha Gunput
Devamsha Gunput, a 29-year-old digital consultant, finished the challenge in March while juggling a full-time job in Edinburgh. “It was tough,” she admits. The weather, dark, cold, and rainy, made the outdoor workouts especially challenging.
For her, the hardest part was setting boundaries with her South Asian family, as maintaining a strict diet conflicted with social and cultural norms. “Exercising twice daily and sticking to a rigid diet were uncomfortable and entirely new for me,” she says.
Despite the difficulties, Devamsha says the challenge had lasting benefits. “I exercise regularly now, my reading habits have improved, and my relationship with food has changed significantly,” she shares.
The challenge was created in 2019 by Andy Frisella, a podcaster and author. He describes it as a tool for building mental toughness, though he’s not a qualified trainer or doctor. While the program doesn’t specify what a “healthy diet” entails, it’s generally understood to mean a nutrient-rich and balanced plan.
A Modified Experience: Sophie Deakins
Sophie Deakins (27) also completed the challenge last year while working as an assistant manager in London. She joined after struggling with consistency in her previous fitness routines.
Sophie made significant changes to her diet, cutting out sweets and chocolate but allowing natural sugars from fruits and honey. She prepared all her meals at home and used an app to monitor her protein and water intake.
She found rewards like getting her nails done or buying a new book helpful in staying motivated. However, socializing was a challenge. Eating out and drinking alcohol were no longer options, but she tackled this by being upfront about her goals. “Being vocal about what I was doing removed the pressure during social events,” she explains.
Since completing 75 Hard, Sophie has maintained some habits, like avoiding unnecessary spending on coffees and cakes, which has saved her money. More importantly, the challenge shifted her mindset. “I realized I could achieve more than I thought. I stopped making excuses about time and doubting myself,” she says.
Expert Opinions: Pros and Cons
While 75 Hard has its benefits, it’s not suitable for everyone. Tana von Zitzewitz, a strength and conditioning coach, advises caution. “The challenge requires a lot of time not just for workouts but also for reading and meal preparation,” she says.
Tana suggests incorporating smaller elements of the challenge, like committing to daily movement or drinking more water without the pressure of completing everything. She also emphasizes the importance of adding fun and flexibility to fitness goals to avoid feelings of punishment.
From a medical perspective, NHS GP Sam Whiteman highlights that 75 Hard lacks clinical research. “It hasn’t been studied, so we can’t say it’s better than simpler routines like going to the gym three times a week or running once a week while eating healthily,” he explains.
Dr. Whiteman supports any activity that gets people moving but stresses the importance of moderation. He recommends visiting the NHS Live Well website for guidance on healthy weight, diet, exercise, mental health, and sleep.
Is 75 Hard Right for You?
Unlike many fitness programs, 75 Hard doesn’t focus on weight loss or physical appearance. Instead, it encourages participants to take progress pictures and reflect on how they feel at the end of the challenge. This approach helps avoid unhealthy obsessions with body image.
For those considering the challenge, experts recommend assessing your lifestyle and goals. A strict program might work for some, but a flexible routine may be more sustainable for others.
Ultimately, 75 Hard offers a structured way to push boundaries, but it’s not the only path to health and fitness. Whether you choose this challenge or a more relaxed plan, the key is finding what works best for your body and mind.
