If your inner competitor ignites a “challenge” reference, there could be one or two social media fitness fads that are intriguing to you. But before you dive into the program, you need to do some research. This includes the 75 Hard Challenge, which is now infected with the virus.
75 What is a Hard Challenge? The plan consists of a set of rules created by the author, motivational speaker, and supplement company owner Andy Frisella. (The ones that are particularly lacking in these titles are certified trainers, RDs, or license therapists.) According to the 75 Hard site, “75 Hard is the only program that can permanently change your life. It’s … approaching all the tasks in front of you, from your thinking to the level of discipline. “Frisella also said that the challenge is” not a fitness program, “but about” mental toughness. ” It states that.
This idea has fascinated many people. Hashtags # 75HardChallenge and # 75Hard have recorded over 1.1 billion views on TikTok.
But is there any “discipline” in which the participants are participating in something and Frisella claims that the participants may even grow? 75 Keep reading what the experts have to say about the hard challenge.
What are the 75 Hard Challenge Rules?
The 75 Hard Challenge consists of 6 rules that must be followed for 75 consecutive days.
- Stick to one diet and stick to that diet only. (Frisella wrote on the site: “I have developed a 75 HARD to run in line with your current diet program … whatever it is.”)
- There is no alcohol or cheat meal (although the components of “cheet meal” are unknown).
- Take daily progress photos.
- Drink 1 gallon of water daily.
- Complete 45 minutes of training twice daily. One of them should be done outdoors.
- Read 10 pages of motivational or self-improvement books per day.
Did you violate one of the rules? Do you drink only 8 glasses of water a day instead of full gallons or skip the assigned reading? Did you decide that taking a picture of your daily progress is not in line with your health philosophy? Unlucky — rules require you to start over. (Yes, even if you break the rules on the 74th day.)
75 Is the Hard Challenge Safe?
That’s a difficult “no,” says Rachel Miklya, RD, a Certified Personal Trainer at Strength in Nutrition. The main reason? “”[It’s] It’s physically harsh and unsustainable for the vast majority of people, “she says.
75 Potential Physical Impact of Hard Challenge
“The key to a healthy lifestyle is sustainability, and for most people, exercising twice a day for 45 minutes is not sustainable,” Miklya points out. Indeed, Frisella has specified on the 75 Hard Challenge site that you can choose your workout based on your fitness level, even if it means two walks. But those who have decided to complete a tough 45-minute workout twice a day in a challenging spirit are prepared for the problem. “During the challenge, individuals doing 45 minutes of hard workouts each day can lead to injuries,” says Miklya.
Even if you’re choosing the right workout for your fitness level, working out for 75 consecutive days without breaks can be overwhelming, especially if you’re just starting out, Miklya said. increase.
If participants are looking for a “quick solution,” this challenge may seem attractive, as 75 Hard promises quick results to follow, says Miklya. “”[But] This short-term, rapid fix doesn’t drive behavioral change in the long run, “she elaborate. People often go back to the old way and unhealthy behaviors reappear. In the long run, participants will experience burnout because they “need rest to repair their body.”
75 Possible Mental Impacts of Hard Challenges
Julie Laundry, Psy.D, founder of the Haricon Therapy Group. Says that all-or-nothing challenges such as the 75 Hard Challenge can be “mentally exhausting”.
“The challenge is like a collection of arbitrary rules,” says Landry. “As far as I know, there is no scientific evidence to support the combined elements of the plan, and in some cases the individual elements.”
Landry also points out that the universal approach to the challenge does not take into account individual needs. In addition, the idea that “you can be mentally tough and stick to the challenge or fail” can lead to further problems, she says.
“The challenge is to improve self-esteem, which can be harmful,” Laundry says. “”[And] It can impair the relationship between participants and their diet. The idea of the diet itself is usually not a good idea. A better approach is to adopt a sustainable overall healthy lifestyle. ”
Conclusion
If you’re still looking to rock your fitness routine or set some health goals, the best way to do that is to find a “long-term, truly sustainable” plan, Says Miklya.
“It’s important to complete strength and cardiovascular workouts and incorporate a rest day,” she says. “Fitness needs to be personalized for a particular person.” Generally speaking, a solid weekly goal is three days of strength training, two days of aerobic exercise, and a few days. Miklya says it includes rest days. “The training for the majority of non-competitive athletes should last 30-60 minutes, but if someone has only 15 minutes of training time, it’s better than nothing.”
The 75 Hard Challenge has exploded on social media, and the promise of increased mental strength certainly sounds fascinating. But in the end, a balanced and flexible plan will be more effective and sustainable in the long run than a black-and-white approach.
