75 Hard: The Extreme Fitness Challenge
75 Hard, a popular fitness challenge, has gained immense attention with over 44 million posts on TikTok. The challenge involves following strict daily rules for 75 days, including two daily workouts, a specific diet, and a progress photo. While 75 Hard claims to be a transformative mental toughness program, experts warn about potential risks, including overtraining syndrome and negative body image.
The Rules of 75 Hard
To complete 75 Hard, participants must follow six daily rules for 75 days without fail. If any of the rules are broken, the challenge must be restarted from day one. The six rules are:
1. Two daily workouts (one of which must be outdoors)
2. Follow a specific diet (eliminating sugar, alcohol, and processed foods)
3. Drink one gallon of water per day
4. Read 10 pages of a non-fiction book
5. Take a progress photo
6. No cheating
Benefits and Risks of 75 Hard
Proponents of 75 Hard argue that it can promote discipline, improve mental toughness, and kickstart healthy habits. However, experts caution that the extreme nature of the challenge can lead to injuries, fatigue, and overtraining syndrome. Additionally, the daily progress photos and focus on physical changes may foster unhealthy body image and obsessive behaviors.
Alternatives to 75 Hard
Personal trainer and nutritionist Eleanor Heaton-Armstrong advises approaching health changes with flexibility and personalization. She recommends focusing on one aspect of health at a time, such as diet or exercise, rather than implementing drastic changes in multiple areas simultaneously. Sustainable and gradual alterations, rather than extreme restrictions, are more likely to yield lasting results.
Conclusion
75 Hard is an extreme fitness challenge that may provide short-term benefits but also carries potential risks. It is essential to approach health changes with a balanced and sustainable mindset, focusing on gradual improvements and avoiding overly restrictive practices that can lead to negative consequences.
