The fitness world has been captivated by a viral phenomenon known as the 75 Hard challenge. Created by Andy Frisella, an American entrepreneur and podcaster with 3.3 million Instagram followers, this program promises to develop "mental toughness" through a rigorous 75-day regimen.
The challenge's core components include:
- Adhering to a chosen diet plan
- Completing two 45-minute workouts daily, one outdoors
- Drinking one gallon (3.79 liters) of water per day
- Reading 10 pages of a non-fiction book daily
- Taking a daily progress photo
Participants must follow these rules without deviation for 75 consecutive days. Any slip-up requires starting over from day one, and no alcohol consumption is allowed throughout the program.
Since its inception, the 75 Hard challenge has gained significant traction. As of May 2024, over one million people reportedly completed the program, attracted by promises of improved fitness, weight loss, and increased mental resilience.
However, experts have raised concerns about the challenge's extreme nature and potential risks. Stephanie Davies, a behavioral psychologist, notes that while short-term solutions can initiate positive change, they often lack sustainability. She warns that the program's strict "start over" rule could be demotivating and create unhelpful narratives about performance.
Fraser Smith, a personal trainer, suggests viewing 75 Hard as a personal challenge rather than a lifestyle change. He acknowledges that results are possible but questions the program's ability to foster long-term, sustainable habits.
Priya Tew, a specialist dietician, expresses more serious concerns:
"I know someone who did this challenge and came to me because they developed an eating disorder as a result. It throws up a lot of red flags – for example, over-exercising without rest days is not ideal."
Tew highlights potential risks associated with the program's rigid structure, including the lack of rest days and daily progress photos, which could promote harmful self-criticism.
While the 75 Hard challenge has undoubtedly captured public attention, it's crucial to approach such programs with caution. Individuals considering the challenge should carefully evaluate their personal health goals, consult with healthcare professionals, and consider more balanced approaches to fitness and personal development.