You've probably seen the trend of 75 Hard appear on your feed if you frequently browse social media for the newest diet and exercise trends.
On TikTok, the #75HardChallenge hashtag has received over 1 billion views, and the videos inside depict some intense outcomes. Many also record a mental and emotional evolution. Some are physical, with before-and-after images showing dramatic loss of weight and muscle growth.
The founder of 75 Hard and speaker of the "Real AF" podcast, Andy Frisella, asserts that the program is neither a diet nor a workout routine. The strategy, according to Frisella, is a "mental toughness" approach that is comparable to "an Ironman for your brain."
According to Frisella, his method is less about adding muscle or decreasing weight and more about developing qualities like willpower, self-worth, confidence, and discipline—qualities necessary for any kind of accomplishment in life. Given all the pictures of 75 Hard followers with six-pack abs, 75 Hard does appear to be equally challenging for the body as it is for your intellect.
He says Five everyday tasks must be performed continually for 75 days.
1. Skipped a day? Now start over
Missing a task forces you to restart from day one. "You can't tweak the program to your liking ... it's supposed to be inconvenient and it's supposed to be hard," said Frisella. "In life, conditions are never going to be perfect; you're always going to have to do things that you don't want to do and the minute you start tweaking or compromising, that's what opens the door to quitting."
2. Choose a diet, but beware, no cheat meals are allowed
You must pick a diet depending on your objectives and follow it. There is one more exception to the rule though, no cheat meals or alcohol is tolerated. Frisella acknowledges the challenge of this duty in a culture where after-work beers or wine once the kids are in bed are a necessity. Several factors account for this, including calories with no nutritional value, and mental as well as physical addiction. Additionally, It is meant to be 75 days of body detoxification.
3. Water – How much? A gallon
It’s mandatory to drink a gallon daily. Frisella advised starting early and maintaining consistency throughout the day to avoid swallowing a gallon of water just before night.
4. Daily Workout sessions X 2
The workouts are one of the most time-consuming aspects of 75 Hard. One must finish two 45-minute exercise sessions daily, one of which must be performed outdoors regardless of what the weather is like. Conditions are never ideal, and that is the whole objective of the program, said Frisella. And one of the reasons why most individuals struggle to navigate life successfully is that they abandon their plans the moment things get difficult.
5. 10 pages of nonfiction are a must
This is a time for discovering new things, not watching movies or reading books like "Harry Potter." The book must be aimed to help the reader grow personally and should be some sort of self-development book. Additionally, he emphasizes that it must be a real book, not an ebook that can be read on screen.
6. Instead of selfies, take full-length photos daily
This is not simply to highlight your physical development. Once you start making progress—whether in fitness, career, or elsewhere—you start losing track of the minor things as you go. By using these pictures, you'll be able to recall your journey's everyday progress.
"If you follow the program exactly as it's laid out, you will be a completely different person," Frisella said. "You will look different. You will talk different. You will f------ think different. You will be a different human completely."
U.S. Department of Health and Human Services states that adults who engage in physical activity are generally healthier, feel better, and have a lower risk of developing chronic conditions like cardiovascular disease, Type 2 diabetes, and several cancers.
Although, one needs to be cautious if they develop severe pain or any other side effect. There has been a case in Canada where a TikToker woman was hospitalized for overdrinking water for this very challenge. This resulted in a great backlash on this viral trend.
Hence, we can look up to Dr. Jordan Metzl's advice when he says "As long as you're paying attention to your body and making sure pain isn't changing the way you move, this should be fine."
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