What Is the 75 Hard Fitness and Mental Health Challenge?

The rules of the 75 Hard Challenge include following a diet, drinking a gallon of water, exercising twice, and reading every day.

In the age of social media, where before-and-after photos dominate platforms like Instagram and TikTok, a fitness and mental toughness challenge known as 75 Hard has gained immense popularity. But what exactly is 75 Hard, and does it hold any merit for you? Let’s embark on a journey to dissect the nuances of this program and determine if it aligns with your fitness and lifestyle goals.

Understanding 75 Hard

75 Hard is the brainchild of Andy Frisella, a prominent entrepreneur, podcaster, and CEO of the supplement company 1st Phorm. It’s worth noting that while Frisella is passionate about nutrition, fitness, and weight loss, he lacks professional credentials in these fields. However, on his official website, Frisella clarifies that 75 Hard is not merely a fitness program but rather a “transformative mental toughness program.” He conceived this program after observing numerous individuals embark on and subsequently abandon various fitness regimens.

The core of 75 Hard revolves around six non-negotiable rules that participants must adhere to on a daily basis:

1. Choose a diet and stick to it.
2. Maintain strict adherence to the chosen diet, including abstaining from alcohol.
3. Consume a gallon of water each day.
4. Capture a daily progress photo.
5. Complete two 45-minute workouts every day, with one of them being outdoors, irrespective of weather conditions.
6. Read 10 pages daily from a self-improvement book.

It’s essential to emphasize a significant caveat of the program: failure to fulfill any of these daily requirements necessitates restarting the challenge from day one.

How 75 Hard Operates

Andy Frisella not only conceptualized 75 Hard but also personally attested to its success. He shared compelling before-and-after photos on his Instagram account in June 2019, expressing gratitude for the perspective and positive impact the program had on his life. Numerous individuals on social media have echoed his sentiments, sharing testimonials of how 75 Hard helped them attain physical and mental well-being.

Let’s delve into the specifics of the program’s individual elements and evaluate their efficacy based on available research:

1. Diet Plan Selection: 75 Hard mandates participants to select a diet plan and adhere to it rigorously. However, research suggests that while diet plans may yield initial weight loss, long-term sustainability can be challenging. A 2020 study published in the British Medical Journal found that most participants experienced weight loss initially, but these effects diminished after a year.

2. Hydration Requirements: The program stipulates the consumption of a gallon of water daily. According to the U.S. National Academies of Sciences, Engineering, and Medicine, this exceeds the recommended daily fluid intake, which is approximately 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. Adequate hydration is crucial during exercise, as it regulates body temperature, lubricates joints, and facilitates nutrient transport. The American Council on Exercise (ACE) recommends specific guidelines for hydration before, during, and after exercise.

3. Exercise Regimen: 75 Hard prescribes two 45-minute workouts per day, totaling 90 minutes of exercise daily. Research indicates that regular exercise can contribute to weight loss and positively impact appetite hormones. However, the required exercise volume may exceed the needs of some individuals. A 2020 study suggested that to achieve weight loss benefits through exercise, individuals might need to burn at least 3,000 calories per week.

Expert Opinions on 75 Hard

Feedback from fitness and nutrition experts on 75 Hard is mixed, reflecting the diverse perspectives within the fitness community:

Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA, views the program as straightforward and acknowledges that simplicity can enhance compliance. He appreciates the emphasis on being alcohol-free and exercising outdoors, challenging individuals physically and mentally. However, Matheny underscores the importance of tailoring the exercise regimen to one’s fitness level.

Keri Gans, RD, author of The Small Change Diet, expresses skepticism about the program’s difficulty level, questioning the necessity of labeling a healthy lifestyle as “hard.” She emphasizes the importance of sustainability in a wellness program and raises concerns about what happens after the 75-day challenge.

Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, cautions against the potential dangers of unsupervised two-a-day workouts. He highlights the lack of guidance in the program and the risk of injuries resulting from incorrect exercise practices.

It’s important to recognize that 75 Hard’s suitability varies based on individual factors such as personality type and pre-existing fitness levels. While some individuals may thrive in a structured and disciplined environment, others may find it excessively demanding. Additionally, the program’s long-term sustainability remains a question mark for many experts.

Concluding Thoughts

In summary, the 75 Hard challenge has its merits and drawbacks, and its appropriateness depends on your unique circumstances. The program’s simplicity, focus on alcohol abstinence, and encouragement of outdoor exercise resonate with some individuals. However, the absence of ongoing guidance, potential injury risks, and the demanding exercise regimen may deter others.

Ultimately, the ideal fitness plan is a highly personalized one, tailored to your specific goals, fitness level, and lifestyle preferences. While 75 Hard has proven effective for some, it’s essential to assess whether it aligns with your long-term wellness objectives and whether you can sustain the program’s demands beyond the initial 75 days. Your journey to fitness and mental toughness should prioritize safety, sustainability, and a holistic approach to well-being.a