Deep Dive into the #75Hard Challenge
Highlights:
- 75 Hard is a transformative mental program designed to instil grit and discipline over 75 consecutive days
- Experts appreciate the program's emphasis on consistency but caution against its potential rigidity
- While the challenge promotes habit formation, its longevity without rest and lack of specific advice may pose issues
If you are on social media, you have probably seen the hashtag #75Hard used with photographs of physical development, book covers, or gym selfies. But what exactly is the 75 Hard Program, and should you give it a shot?
Andy Frisella, a podcaster and CEO of the supplement company 1st Phorm, founded the 75 Hard Challenge in 2019. According to the company's website, 75 Hard is a "transformative mental toughness program," not a physical challenge.
‘Thinking of taking the #75Hard Challenge? Before you commit, dive into the benefits, potential drawbacks, and expert opinions on this trending mental toughness program. #MentalGrit #FitnessJourney’
Frisella designed 75 Hard after interviewing Iron Cowboy James Lawrence, who completed 50 Ironman races in 50 days across all 50 states. Frisella was inspired to create 75 Hard after Lawrence informed him that to acquire mental fortitude, you must purposely push yourself in difficult situations.
The 75 Hard Challenge: Pushing Physical and Mental Limits
According to the program's welcome email, 75 Hard participants must perform the following every day for 75 consecutive days:Maintain a Diet
: While it can be any diet, it must be a planned eating plan with the goal of physical betterment. No alcohol or food is not part of your specified diet.
Perform Two 45-minute Workouts
: One of the workouts must be outside.
Take a Progress Photo Daily.
Drink 1 Gallon of Water Daily.
Read 10 Pages of a Book Daily
: Read non-fiction. No audiobooks.
Furthermore, no changes to the program are permitted. If you fail to meet any of your daily objectives, your progress is reset to day one.
"You will be tempted to try to change things a little to suit you and your �special lifestyle,'" writes Frisella. "But that right there is the root of every problem in your life," he claims.
Transforming Mind and Body with the 75 Hard Challenge
The 75 Hard program promises to boost your:- Confidence
- Self-esteem
- Perseverance
- Self-esteem
- Self-belief
- Grittiness
By completing the program, you will have studied at least 750 pages, established a food pattern, stayed hydrated, and been able to witness any physical results through a collection of daily progress images.
According to experts, following a systematic wellness plan can have advantages. "As a dietitian, I'm all for people paying closer attention to their nutrition and physical activity routines, and the 75 Hard program certainly encourages that," Noah Quezada, a registered dietitian nutritionist located in Colorado, says. "One of the most significant advantages of this program is that it promotes consistency." When it comes to seeing benefits from any form of health and fitness routine, consistency is essential."
Carrie Veatch, a mindset coach, recently completed the program and appreciated it. She believes that participating in 75 Hard can help people eliminate negativity from their lives while recognizing what their brains and bodies are genuinely capable of when they commit and follow through.
Sophie Banyard, a personal trainer and kettlebell coach, also completed 75 Hard and found the program challenging but attainable. "It taught me a lot about what you can fit into a day if you put your mind to it," she explains. Banyard attributes her complete abstinence from alcohol to the challenge, which she considers to be one of the best decisions she's ever made.
Potential Drawbacks of the 75 Hard Program
According to experts, there are some potential downsides to the 75 Hard program as well. While Quezada appreciates the program's continuity, he is concerned about its rigidity. "It's very diet-restrictive and doesn't allow for any 'cheat meals.'" "This [rigidity] can make it difficult to stick to over time and may even lead to an unhealthy relationship with food," he says (1✔).75 Hard does not allow for doubt because it is an all-or-nothing program. "It doesn't teach you any skills to help you deal with slip-ups or teach you sustainable behaviors," says Saara Haapanen, Ph.D., a Colorado-based performance coach, motivation specialist, and certified personal trainer. "It doesn't allow you to be gracious to yourself."
75 Hard also does not offer advice on specific exercise or eating routines. While this flexibility allows people to eat and exercise in ways that make sense for them-one person may be a vegan weightlifter while another prefers yoga and a low-carb meal plan-it can make it difficult for those without a lot of nutrition or fitness knowledge to come up with an effective routine that helps them progress toward their goals, according to Jackie Kaminski, registered dietician nutritionist and nutrition instructor for the National Academy of Sports Medicine.
What is the Science Behind the 75 Hard Challenge?
It should be noted that scientific studies do not support 75 Hard. According to an episode of the 75 Hard podcast, Frisella chose 75 days as the program length based on gut.Although the benefits of physical activity are widely known, 75 days with no opportunity for rest could put people at risk for overtraining injuries, depending on the programs they choose and their existing fitness level. According to Dr. Haapanen, the program's inherent emphasis on perfection may hurt some people.
"Programs designed as 'X-day challenges' typically use weight loss and lifestyle habits that are not sustainable and, in some cases, completely unhealthy," says Brooke Cavalla, a California-based certified pregnant and postnatal exercise specialist and personal trainer. She claims she advises individuals away from any program with an expiration date. "Because of this [expiration date], [these programs] may result in yo-yo dieting, low self-esteem, discouragement, body image issues, and even disordered eating habits if the program cannot be maintained as a complete lifestyle change."
Balancing Benefits and Drawbacks of the 75 Hard Challenge
While there are advantages to a challenge like 75 Hard, some experts are wary of the disadvantages."The benefit of 75 Hard is the potential for habit formation and confidence as a result of completing the program," says certified strength and conditioning consultant Jake Boly. "If you can constantly remind yourself that small things add up, then I see the program assisting with one's ability to build better habits, which can carry over after program completion."
However, he warns against pendulum swings after the 75 days have gone. "Whenever you make a dramatic lifestyle change, like doing 75 Hard, you run the risk of losing sight of the bigger picture regarding moderation," he adds.
According to qualified personal trainer and nutrition consultant Stephanie Thomas, 75 Hard could be an excellent program for someone who is already active but is probably not ideal for novices. "The daily list of activities and tasks to be completed can feel daunting for someone who is just getting into fitness," she explains. Thomas suggests starting with one or two goals at a time and gradually adding more as those goals are met.
Dr. Haapanen concurs that 75 Hard may be just what some people need to establish healthy habits. However, she believes that her technique provides preferable possibilities for most people. "I prefer baby steps in life change behaviors," she explains. "In my practice, I aim to help my humans be 1% better every day. I find this [strategy] to be more sustainable, realistic and fun."
Reference:
- The Impact of Restrictive and Non-restrictive Dietary Weight Loss Interventions on Neurobehavioral Factors Related to Body Weight Control: the Gaps and Challenges - (https:pubmed.ncbi.nlm.nih.gov/34318394/)
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