If you’re looking to take your workout to the next level, you may have heard of the 75 Hard Program. This is a 75-day mental and physical challenge designed to improve your discipline as well as build strength and healthy habits.
The 75 Hard Workout was created in 2019 by Andy Frisilla, CEO of 1st Phorm International, a supplement company. However, the name is a bit misleading, according to Dan Bulay, a certified personal his trainer and he’s also an Everlast coach.
“This program is more than just a workout routine to help you lose weight or gain muscle, it’s about creating a complete mindset shift and building the mental strength you need to incorporate into your everyday life.” Bulay told Bustle.
More specifically, “The concept is to challenge individuals to maintain five specific habits every day for 75 days without missing a single task,” says Row House’s NASM Certified Personal Trainer. Yes, says Josh Honore, STRIDE XPRO for Xponential+. These habits are:
- Exercise for at least 45 minutes twice a day. One training must be done outdoors.
- Follow your nutrition plan as long as you exclude alcohol and cheat days.
- Read 10 pages of a self-help or educational book every day.
- Drink 1 gallon of water daily.
- I take progress photos every day.
The goal of the program is to build discipline, commitment and confidence, says Kenny Santucci, personal trainer and founder of New York City Strength Clubs. “This is a transformative mental toughness program, not necessarily a fitness program,” he tells Bustle. “They call it a brain triathlon. It includes workouts, but it’s not about a specific training his program, it’s about accountability and consistency.”
So is the 75 Hard workout worth trying? Below, fitness experts share the program’s pros and cons, and whether you should try it.
75 Hard Workout Benefits
1. Customizable
If the 75 Hard program guidelines sound vague, there’s a reason. “Tasks are not specific to allow flexibility in working with each individual,” he explains Honore. “This helps encourage challengers to take the time to really determine what type of nutrition and individual workouts are of most interest to them.”
In fact, if you have specific dietary restrictions or training preferences, we can create a program to suit those needs.
2. It might help you build a habit
According to Honore, the 30-day workout challenge is a mainstay in the fitness world. But “temporary motivation doesn’t always translate into long-term habits,” he adds.
The 75 Hard Program, on the other hand, is actually long enough to promote sustainable habits (assuming you complete the entire challenge). and some studies suggest it takes about 10 weeks (i.e. 70 days).
3. Boost your confidence
Completing a 75-hard program can boost your confidence, both physically and emotionally, says Santucci. “There’s probably a physical advantage, but the mental transformation, confidence, and discipline you build will be the real advantage,” he explains. When you realize that it is possible and that you can achieve it, the positive benefits of what you can achieve will flow for the rest of your life.”
75 Disadvantages of a Hard Workout
1. May consume everything
Still, if you’re thinking of trying the 75 Hard Workout, there are some cons to consider. First and foremost, Santucci says the program requires serious commitment, both in and out of the gym.
“It’s a huge time commitment and a lot of sacrifice. You can’t do the things you want to enjoy in your normal life and social life,” he says. “For example, don’t drink, don’t eat processed foods, [and] I need to go on a diet. “
This level of adherence isn’t for everyone, and can actually be negative and unproductive, Honoré says. Maybe, but people who misunderstand their own abilities can easily burn themselves out and overextend themselves,” he says. “The pressure to finish a program can lead to an unhealthy experience. As humans, we benefit the most from understanding ourselves and finding our own unique lifestyle balance.”
2. May not be sustainable
Likewise, it may be difficult to fully use up the 75 days given the strict guidelines and time-consuming nature of the program. “The end result creates self-directed, disciplined and thriving individuals, but a program is necessary [self-motivation]says Bulay. “Most people who attempt to clear a hard 75 often drop out and fail due to the lack of support and guidance that comes with it.”
On the one hand, this is the point of the challenge. The idea is that you can’t build mental strength without testing your limits. On the other hand, it’s natural to struggle with program constraints, says Honoré, and if it leads to feelings of negativity or incompetence, it may not be worth it.
Notes
If you want to give it a try, there are a few safety considerations to keep in mind before you start. First, it’s important to understand your current fitness level. Too hard or too fast can lead to overuse injuries. So, regardless of what your program advises, it’s always best to ease up on a difficult workout routine and prioritize adequate recovery to keep your body safe.
“In general, we do not recommend the ‘x days’ challenge. We do not encourage “suddenly” or temporary discipline. We value education and responsible decision-making,” he says Honore. “However, I believe that motivated, fit individuals looking to tighten up their already well-functioning mental and physical conditions can reap some benefits from trying 75 hard. increase.
Next, consider whether your current lifestyle is suitable for a challenge like 75 Hard. For example, “Outdoor training can be more taxing than you anticipate, depending on where you live and the season, so you need to plan wisely,” Honoré says.
What is his best advice? Work with nutrition and fitness experts to develop a safe and sustainable diet and exercise plan.
75 How can I try a hard workout?
If the 75 Hard program seems like a safe and potentially profitable option for you, here’s Honoré’s advice on how to get started. challenge,” he says. “Start with what you have and be conservative with your fitness and nutrition. You can always dial it up, but if you burn out early, you’ll be miserable for weeks.”
Bulay also recommends building a support system to help you with your challenges. “The most successful people are those who surround themselves with a network of like-minded individuals,” he says. “Make a group of friends to try it with you, or connect with someone who’s already done it and get some expert guidance.”
sauce:
Dan BlyCertified Personal Trainer and Everlast Coach
Josh HonoreNASM certified personal trainer tenement house When stride XPRO for Xponential+
Kenny Santuccipersonal trainer and founder of New York City Strength Clubs.
Referenced studies:
Aicale, R. (2018). Overuse Injuries in Sports: A Comprehensive Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282309/
Gardner, B. (2012). Making Health Habits: The Psychology and Common Practices of ‘Habit Formation’. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
