The 75 Hard challenge, created by Andy Frisella in 2019, has gained immense popularity on social media with over a billion views. It is described as a mental toughness program, aimed at developing skills like determination, self-esteem, confidence, and discipline. The program consists of five daily tasks, including following a diet with no cheat meals or alcohol, drinking a gallon of water daily, completing two workouts, reading 10 pages of a nonfiction book, and taking a progress photo every day. Frisella emphasizes that the program is challenging and not meant to be easy, with the overarching rule being that if you miss a task, you must start over at day one.
The benefits of the 75 Hard challenge include the development of mental and physical commitment, leading to improvements in overall health and well-being. Engaging in regular physical activity has numerous health benefits according to the U.S. Department of Health and Human Services. Dr. Jordan Metzl, a sports medicine physician, acknowledges the potential of a program like 75 Hard to push individuals beyond their perceived limits. Additionally, Kelley Kitley, a licensed clinical social worker, highlights the structured nature of the program, which can be helpful for individuals looking to make significant behavioral changes.
However, there are drawbacks to consider when embarking on the 75 Hard challenge. The program requires a substantial time commitment, which may not be feasible for many individuals. Dr. Thomas Hildebrandt, a physician, raises concerns about potential psychological consequences for people attempting 75 Hard, particularly those with a history of eating disorders who may be triggered by the program. Furthermore, the all-or-nothing mentality of the challenge may not be sustainable in the long term, as gradual lifestyle changes are often more effective than drastic ones.
The 75-day duration of the challenge is based on Frisella’s belief that it takes that long to develop necessary skills that will persevere beyond the program. However, there is no scientific basis for the 75-day timeframe, and long-term sustainability is crucial for maintaining progress after completing the challenge. Dr. Asad Siddiqi, a sports medicine expert, stresses that sustainability is essential for lasting lifestyle modifications. It is recommended to have a plan in place for transitioning to a slower, less rigid routine post-75 Hard to ensure continued success and well-being.
In terms of safety, Siddiqi warns of the potential for harm due to the strict engagement required by the 75 Hard challenge. While not necessarily dangerous, inexperienced individuals may overexert themselves, leading to unintended consequences. It is crucial to consider individual goals and needs when deciding to undertake a program like 75 Hard. Ultimately, the key to improved health and well-being lies in finding a balance that is enjoyable, sustainable, and tailored to individual preferences. Consulting with a healthcare professional is advised before starting any new diet or fitness program.
