If you’ve been scrolling through your social media feeds, chances are you’ve stumbled upon the intriguing hashtag #75Hard. It’s often accompanied by striking physical progress photos, a book cover, or even a determined gym selfie. But what exactly is this enigmatic #75Hard Program, and does it merit a place on your list of challenges to conquer? Let’s delve into the details.
The 75 Hard Challenge
The inception of the 75 Hard Challenge can be traced back to 2019 when entrepreneur Andy Frisella, a podcaster and the mastermind behind the supplement company 1st Phorm, birthed this unique endeavor.
It’s worth noting that 75 Hard isn’t your run-of-the-mill fitness challenge. No, it’s touted as a “transformative mental toughness program,” as per the program’s official website.
The spark that ignited the creation of 75 Hard came from an interview Frisella conducted with James Lawrence, renowned as the Iron Cowboy.
This remarkable individual achieved the extraordinary feat of completing 50 Ironman races in 50 consecutive days, spanning all 50 states.
During their conversation, Lawrence imparted a profound nugget of wisdom to Frisella – the notion that true mental fortitude emerges when you willingly place yourself in uncomfortable situations.
Inspired by this insight, Frisella set out to craft 75 Hard. So what’s the 75 Hard challenge?
Rules of the 75 Hard Program
Now, let’s break down the nitty-gritty of what the 75 Hard Program entails. Over a span of 75 consecutive days, participants are tasked with unwavering commitment to the following daily regimen, as outlined in the program’s welcome email:
- Follow a Diet: Participants have the liberty to select their dietary path, but it must be a well-structured eating plan aimed at enhancing physical well-being. No indulging in alcohol or straying from your chosen dietary path is permissible.
- Complete Two 45-Minute Workouts: Each day, individuals must engage in not one, but two rigorous 45-minute workout sessions. One of these workouts must be conducted outdoors, under the open sky.
- Take a Progress Picture: Visual documentation is a cornerstone of 75 Hard. Every day, participants must capture their progress in the form of a photograph.
- Drink 1 Gallon of Water: Hydration is paramount. Participants must consume a gallon of water each day.
- Read 10 Pages of a Book: But here’s the twist – no audiobooks are allowed. Participants are required to immerse themselves in the written word by reading a minimum of 10 pages from a physical book.
Moreover, the 75 Hard Program brooks no modifications or adaptations. Any deviation from the prescribed routine and your progress resets to square one. Frisella’s stance on this matter is resolute – “You will be tempted to try to change things a little to suit you and your ‘special lifestyle,’ but that right there is the root of every problem in your life,” he asserts.
Potential Benefits of 75 Hard
Proponents of the 75 Hard program tout its potential to foster a myriad of personal improvements, including:
- Confidence
- Self-esteem
- Perseverance
- Self-worth
- Self-belief
- Fortitude
- Grittiness
Successfully completing the program involves reading a minimum of 750 pages, adhering to a structured dietary regimen, ensuring optimal hydration, and maintaining a visual record of physical progress through daily photos.
Wellness experts acknowledge the merits of adhering to such a structured plan. Noah Quezada, a registered dietitian nutritionist hailing from Colorado, lauds the program for promoting consistency, a crucial element for yielding results in any health and fitness journey.
Carrie Veatch, a mindset coach who has undergone the rigors of 75 Hard, speaks fondly of her experience. Based on her journey, she posits that participating in 75 Hard can empower individuals to purge negativity from their lives while unlocking the true potential of their minds and bodies through unwavering commitment.
Personal trainer and kettlebell coach Sophie Banyard also successfully conquered 75 Hard, a challenge she describes as demanding but achievable. Her experience shed light on the remarkable capacity of the human mind and body when pushed to the limit. She attributes her decision to abstain from alcohol entirely to the transformative impact of this challenge.
Potential Drawbacks of 75 Hard
Yet, like any demanding program, 75 Hard isn’t without its potential downsides, as illuminated by experts. While Noah Quezada acknowledges the program’s virtue of consistency, he harbors reservations regarding its rigidity. The stringent dietary restrictions, with no room for “cheat meals,” could prove challenging to sustain in the long run, potentially fostering an unhealthy relationship with food.
What sets 75 Hard apart is its all-or-nothing ethos, leaving no space for errors or setbacks. Saara Haapanen, Ph.D., a performance coach, motivation expert, and certified personal trainer, highlights that the program fails to equip participants with the skills to navigate slip-ups or to cultivate sustainable behaviors.
It offers no guidance regarding specific fitness or nutrition plans, placing the onus on individuals to design effective routines tailored to their goals.
This flexibility, though liberating for some, leaves those lacking expertise in nutrition and fitness struggling to chart their course.
Potential Health and Safety Risks of 75 Hard
It’s essential to underscore that 75 Hard lacks the endorsement of scientific research. The program’s duration of 75 days was chosen on Frisella’s intuition rather than empirical evidence, as revealed in an episode of the 75 Hard podcast.
While the merits of physical activity are well-documented, embarking on 75 days without rest could potentially expose participants to overtraining injuries.
The extent of this risk hinges on the choice of workouts and an individual’s current fitness level. Moreover, the program’s relentless pursuit of perfection may have adverse effects on certain individuals, warns Dr. Haapanen.
Brooke Cavalla, a certified prenatal and postnatal exercise specialist and personal trainer based in California, cautions against programs that have fixed end dates.
She points out that such programs can lead to yo-yo dieting, diminished self-esteem, disillusionment, body image issues, and even the development of disordered eating habits when the program cannot be maintained as a complete lifestyle shift.
What Experts Say About 75 Hard
While there are merits to embarking on a challenge like 75 Hard, experts urge a measured approach, acknowledging the potential drawbacks.
Jake Boly, a certified strength and conditioning specialist, recognizes the program’s potential for habit formation and boosts confidence. However, he advises caution against swinging to extremes once the 75 days conclude, emphasizing the importance of moderation.
Stephanie Thomas, a certified personal trainer and nutrition coach, suggests that 75 Hard may be better suited for those already acquainted with a fitness regimen rather than beginners.
The demanding daily checklist can be overwhelming for individuals new to the world of fitness. She advises starting with one or two goals and progressively expanding as those initial milestones are achieved.
Dr. Haapanen aligns with this perspective, advocating for a more gradual approach to adopting healthier habits. Her approach centers around striving to be “1% better every day,” an ethos she deems more sustainable, realistic, and enjoyable.
Why Am I Doing the 75 Hard Challenge?
One of my schoolmates told me about the program when I met him a few weeks ago. The rules of the program cover some important habits I want to incorporate into my life. I felt it could be a good motivation to help me keep things on track.
I like the rigidity aspect of it because my main challenge is to sustain the new changes I want to implement. I have been trying my level best to exercise regularly and follow the diet plan so I can lose weight.
The 85 Hard program may not suit complete beginners and that’s perfectly understandable. I wondered the same when I was deciding whether to pursue it or not.
I joined the gym in August and have been going regularly but struggle to be consistent with dieting. I hope trying to reach 75 days gives me the motivation I need to plug in the gaps in my routine.
Today, November 1st is Day 1.
Is the 75 Hard Program Right for You?
When contemplating the 75 Hard program or any lifestyle change, Brooke Cavalla recommends posing critical questions:
- What’s your plan beyond completing the program?
- What additional objectives do you aspire to achieve besides reaching the finish line?
- How will this program elevate your existing exercise and dietary habits?
- Can you envision maintaining this program indefinitely, or will it eventually clash with your lifestyle?
If you’re enticed by the prospect of embarking on the 75 Hard journey, it’s prudent to collaborate with a dietitian and trainer. Together, you can craft a tailored nutrition and exercise plan aligned with your specific goals.
Moreover, even if 75 Hard doesn’t seamlessly align with your lifestyle, these professionals can assist in devising a customized fitness and dietary regimen that caters to your unique needs.
Remember, always consult your healthcare provider before embarking on a new exercise or wellness program to ensure it aligns with your individual circumstances and health profile.