It seems every few months there is a new fitness program or
revolutionary diet that takes the internet by storm. The latest challenge that
has got the fitness industry in a frenzy is 75 Hard. But should you do it?
What is it?
As the name suggests, this challenge goes for 75 days. It is
different from most other fitness programs in that it has an extremely strict
sets of rules.
Firstly, you have to do two 45-minute workouts per day, and
one of them has to be outside. You have to follow a strict diet (of your own
choice), without a single cheat meal. You cannot drink any alcohol. You have to
drink a gallon of water per day (around 3.8 litres). You have to read 10 pages
of a self-improvement book per day. You have to take a progress picture every
day.
And most importantly, if you skip any step throughout any
day, you have to start again from day one.
It sounds harsh, and almost impossible, but surprisingly
many people are taking part. Creator Andy Frisella refers to this challenge as
a ‘transformative mental toughness program’, rather than a fitness program, The
aim is to be left with heightened mental discipline and healthier lifestyle habits
at the end of the challenge.
Is 75 Hard healthy?
On paper it may seem like a positive lifestyle change, but
some experts think it could go too far. Lead psychologist at Awake Therapy,
Mark Travers, says that “the rigid nature of 75 Hard makes it unsustainable for
many.” Travers believes that the inflexibility of the challenge makes it harder
for people with demanding jobs, caregiving responsibilities or health
conditions to follow such an extreme regimen.
Although it is well accepted that rest days are a necessary
part of physical health, the inflexible nature of the challenge makes these
rest days obsolete. Even when you fall sick or have more important commitments,
the challenge insists you complete all tasks or you start again. According to
Travers, this can “heighten feelings of guilt or inadequacy when participants
slip up, potentially reinforcing negative cycles”.
Are there any risks?
Perhaps the most concerning aspect of this challenge is the
requirement to drink 3.8 litres of water each day. For many people this amount
of water is dangerous and could lead to very low sodium levels causing nausea,
drowsiness and seizures.
In addition, it is important to note that the challenge
creator has no medical, nutrition of fitness credentials. He is an entrepreneur,
motivational speaker and coach who emphasises that 75 Hard program is actually
about mental toughness, not fitness. Programs like 75 Hard should not be
treated as expert advice. Rather, it is best to use them as motivation, and
treat any hard “rules” with caution.
A more realistic challenge: 75 Soft
75 Soft, also a challenge made on TikTok, is an adapted
version of the 75 Hard challenge, aimed at ensuring sustainability and a
realistic set of goals. In this challenge, you have to eat well, only drink on
social occasions, exercise for 45 minutes a day (with one day a week for recovery),
drink three litres of water a day and read ten pages of any book a day.
Although it probably would not push you as hard as its
original challenge, 75 Soft can be great for those who cannot fit the rigorous
exercise and constant dieting into their routine.
Tommy Hattoo, a wellbeing campaigner who has completed both
of the challenges, said that both were great but that “if he wants something
more sustainable and realistic” he would choose the 75 Soft challenge.