If you’ve been wanting to try viral exercise and social media wellness trends, the “75 Hard Challenge” may have crossed your radar. The 75 Hard Challenge gets its name for a good reason – it’s not an easy feat to complete, but those who succeed with it rave about their transformations before and after. The wellness challenge, which is 75 straight days of adhering to healthy habits, was made by Andy Frisella of the “REAL AF” podcast. Frisella revealed in an Instagram post a bunch of things she learned from the 75 Hard Challenge — one of them being, “I’m in 1000% control of my success or failure in anything.”
If you’re curious about what the challenge is all about, keep reading to learn more. And for more fitness inspiration, be sure to check out the People Swear by the 30/30/30 Plan for Weight Loss: ‘Completely Changed My Body’ next.
What is the 75 hard challenge?
On TikTok, the hashtag #75hard has gained an impressive 2B views as users document their journeys and share inspiring results. But what is the whole challenge? “Seventy-Five Hard is a discipline challenge to challenge mental toughness,” he explains April Gatlin, ACE, Master trainer for STRIDE Fitness. It involves the following “rules” for 75 days.
The daily rules are as follows:
- Read 10 pages of a personal development/non-fiction book.
- Follow a healthy diet. (Gatlin stresses the importance of consulting with a registered dietitian/health professional about which eating plan is best for your body and your goals).
- Complete two 45-minute workouts (one indoors and one outdoors).
- Drink a gallon of water.
- Take a picture of your progress.
- Don’t drink alcohol.
- Don’t have cheat meals.
Is the 75 Hard Challenge sustainable?
Whenever you’re working towards a fitness, diet or wellness goal, sustainability is key. “As a fitness professional, I recommend all parts of this challenge, just not to the extreme of 75 Hard,” Gatlin tells us. “Water consumption is so very important for mental and physical function every day. Also, having a structure in your training and diet is always positive when trying to live a healthy lifestyle. Take pictures of progress too once a month will be useful … Finally, read personal development. books are always a high recommendation: If we work on the mind, the body will respond!”
Gatlin notes, however, that the “no cheating” and “work out twice a day” aspect can be challenging to maintain, making it difficult to be consistent with your efforts. She recommends sticking to a nutrition plan that is customized to your goals, while cutting out alcohol and having a weekly meal to make things more sustainable.
As for the workouts, Gatlin suggests adding the challenge to one 60-minute workout or two 30-minute workouts per day that can be completed either at home or outdoors. She also encourages you to take weekly progress photos rather than daily photos.
“Having done 75 Hard myself, if anyone ever thinks about taking on this challenge of mental toughness, they should evaluate if this is a good time in life to take on this challenge,” Gatlin underlines. “(I am [there] life changes in the near future? i.e. a move, change of job, school, etc.). Make sure you are set up for success (as much as you can control) before you start. [In addition,] be aware that this is a CHALLENGE! Some go into it expecting it to be something that’s easy…it’s not! If you are not able to follow some of the 75 hard rules, adjust [while] keeping the core elements the same. On the other side of the challenge, you feel accomplished, you feel tough, and your body can change along the way!
People swear by the 75 Hard Challenge to get in shape.
TikTokers are all on the 75 Hard Challenge to boost their fitness and get in shape. TikTok user Jenessa (@thejenessamarie) documented her 75-day journey in a video, revealing that at the end of it, she dropped 20 pounds and 5% body fat without losing muscle. She noted that she is “very happy” with her results and explained: “I can tell how much more toned I am and I feel GOOD! I sleep well and I feel much more comfortable in my body than I did a few months ago.. I want to continue and try to lose another 20 kilos!
TikTok user @kgfitnesstoks also shared his transformation of his 75 Hard Challenge journey in a video, noting: “I completed 75 Hard and these were the results… 30 pounds down and never going back” .
Another TikToker, Lauren Cottrell (@laurencottrell) praised the challenge in a video, revealing that it was an effective wedding weight loss regimen. She said: “The most ironic thing happened today. I literally started this journey 75 days ago to look my best for when my wedding dress arrived, and everyone, I literally got the text message today that my dress wedding. It’s in … and I’m so excited, I couldn’t be more proud of myself in this whole journey.”
Alexa is the deputy editor of Mind + Body at Eat This, Not That!, overseeing the M+B channel and providing readers with fitness, wellness and self-care topics. Read more about Alexa
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