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The origins of #75Hard -

Lifestyle trends that go viral aren't anything new, but the 75 Hard Challenge is a fairly recent plan. It was devised in 2019 and became popularized through TikTok.

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The origins of #75Hard -

Inspired by Ironman competitions, entrepreneur and podcaster Andy Frisella created The 75 Hard Challenge as a military-style approach to developing mental toughness.

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The premise of the plan -

Building a level of transformative mental resilience is the premise of the plan. By doing six things every day for a set timeframe (with no 'cheating'), the founder promises you will change your way of thinking and how you approach your life in a wider sense.

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The premise of the plan -

By cultivating the discipline you must have to complete the plan, he claims you'll also change your approach to every other task in your life.

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What's prescribed -

The plan differs from typical programs as it prescribes reading a set number of book pages each day, alongside more common fitness and nutrition guidelines.

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The rules -

There are six rules to the 75 Hard Challenge and they're non-negotiable. In other words, the plan has to be followed 100%.

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1. Diet -

You must stick to a diet on the program, but it can be any diet. For example, you could go vegetarian or vegan, cut out dairy or gluten, or try popular diet plans like Keto or the Mediterranean diet. The important part is to choose one and keep with it for 75 days.

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2. Workouts -

Central to the plan, you must complete two 45-minute workouts per day. This might be one of the hardest requirements to stick to! Oh, and one of these has to be outside, regardless of the weather.

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3. No alcohol -

Alcohol is strictly forbidden on the 75 Hard Challenge, which, depending on your usual intake, might mean learning to take a new approach to certain social occasions.

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4. Reading -

Daily reading is another part of the program. Participants must read ten pages of inspirational non-fiction material each day.

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5. Water intake -

We all know the importance of hydration, even more so if you're working out twice a day. The plan requires drinking 1.2 gallons (4.5 liters) of water daily.

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6. Progress photo -

You're going to keep track of your progress in real time on 75 Hard, with one of the rules being that you must take a progress photo each day.

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But there's more -

Although these six rules are the core program, there's one more important requirement. If you miss a day, for whatever reason, you have to start from the beginning all over again! 

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The promise -

If you follow these intense rules religiously for 75 days, the plan promises you'll come out on the other side as "the hardest, most disciplined version of yourself."

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Suitability -

Needless to say, it clearly isn't suitable for everyone. However, there are known benefits to keeping a routine. But those tend to be much less grueling than what's required from this challenge!

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Research is lacking -

While the benefits of routine might be studied, the effectiveness of the 75 Hard Challenge isn't backed up by scientific research. 

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Unsustainable? -

The loudest criticism of the Challenge is that it's unsustainable and could potentially be dangerous. So it's important to use your discretion and make sure that if you do it, you don't push yourself too hard. 

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Potential benefits -

Despite how restrictive it is in some ways, the program is customizable to your own preferences when it comes to diet, working out, and even how you read (audiobook is permitted).

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Habit forming -

One of the hardest parts about beginning any new routine is forming the initial habit. If you feel motivated by the plan and the time limit, it could give you the kickstart that helps you to build new, healthy habits into your day.

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Better fitness -

Making exercise an integral part of your daily routine will improve your fitness levels over 75 days. The choice of workout is up to you, but given the frequency, it might be more practical to make walks and low-impact exercise your go-to.

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Potential risks -

Exercising too much, too often with no rest days in between increases your risk of injury. If you push too hard during workouts, this could put you at risk.

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Too much water -

Everyone's water intake needs are different. The hard rule about consuming 4.5 liters (over a gallon) of water might not suit everyone. Drinking too much water can have a bad effect on the body.

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Relationship with food -

Many conventional diets recommend reducing the intake of certain food groups, categorizing certain foods as 'good' and other foods as 'bad.' The concept of not being allowed to 'cheat' could also cause problems for some people and lead to restrictive eating.

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Mind your mental health -

If you're someone who beats yourself up about things, struggling with the program might bring up negative feelings if you miss a day or 'cheat.' It's important to take care of your mental health and realize it's ok to stop or bend the rules if it becomes too much.

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Does it work? -

The customizable nature of the challenge, as well as the lack of research, means it's not possible to say if it actually works.

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Making healthful choices -

What we do know is that by making healthful choices, such as eating a diet rich in vegetables, fruit, and fiber, we reduce our risk of many health problems. 

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Making healthful choices -

The suggestion to read 10 pages per day requires a minimum time commitment. Yet by the end of the challenge, you could have read two or three books. That's quite impressive! 

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Making healthful choices -

Regular exercise—at least three to four times per week for 30 minutes—has huge, proven benefits for health, longevity, and mood.

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Manageable water consumption -

Depending on your age, weight, fitness levels, and health, it might be more manageable to try to drink between 68 and 100 ounces (or two to three liters) of water per day. 

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Flexibility -

Taking inspiration to follow a new routine might be helpful. So is giving yourself flexibility from time to time, because life happens. It might be more sustainable in the long term to build small, manageable habits and have days where you let yourself relax.

Sources: (Women's Health) (WebMD) (Cleveland Clinic) (Forbes) 

See also: How to stay motivated on your fitness journey

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