Fitness programs aren't what they used to be.
At least, it doesn't look the same as it did before social media. What was once known as a simple diet and exercise regimen now comes in many forms, from programs and challenges to “lifestyle changes.”
Wellness challenges like this once gained popularity on social media and across the internet this New Year's resolution season, capturing the attention of people who want to do more than just lose weight in 2024.
The program, known as “75 Hard,” debuted in 2019 and has since become popular in the online wellness space. Hashtags like #75Hard, #75HardProgram, and #75HardChallenge give a glimpse of how much interest the 75-day challenge is generating. #75 Hard Challenge Hashtag It boasts over 1 billion views on TikTok.
Marketed as a holistic health and self-improvement plan, 75 Hard is said to help people develop their physical health, mental health, and overall lifestyle.
Are you seeing hashtags everywhere and wondering what they are? Here's what you need to know.
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75 What is Hard Challenge?
The challenge is billed as a holistic health and wellness program aimed at “getting your life back on track.”Described by its creator as a “transformative mental toughness program” Andy Frisella Billed on his website as a “tactical guide to winning the battle with yourself,” this challenge aims to focus on more than just weight loss.
75 Hard consists of six strict lifestyle rules that participants are supposed to follow for 75 consecutive days to improve their fitness, health, and mental strength. If you do not follow the rules, the progress will take him back to day 1 and you will have to start over.
Frisella first developed the program in 2019 and sold copies of the guide on his website. An entrepreneur and podcaster, Frisella runs multiple businesses in the wellness and supplement space, and is the CEO of a multi-million dollar supplement company. first form international.
According to Frisera's websiteIf you follow , 75 Hard, your mental strength, mental fortitude, self-confidence, self-esteem, self-esteem, self-confidence, and grit will increase “100x”.
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rules of 75 hard
- Stick to your diet. You can choose your meals, but you need to structure them and follow them consistently every day during the challenge.
- Drink one gallon of water every day.
- No cheat meals or alcohol For 75 consecutive days.
- exercise twice a day Each session lasts 45 minutes and at least one session takes place outdoors.
- Read 10 pages of books every day. Books must be non-fiction and focused on self-development. Audiobooks do not count.
- Take progress photos every day. These are for you and you don't need to post them anywhere.
This rule remains strict and is not intended to be modified or changed in any way. If he fails to achieve these goals even one day out of 75 days, he will have to start over.
Is 75 Hard actually effective?
75 Hard first started gaining mainstream popularity around 2020 and has gained more followers every year since. Frisella's website is full of photos of clearly successful participants showing off their buffer arms and flat abs, and the most popular videos about the program on TikTok show much the same.
Of course, program promoters are likely to share positive experiences, but what about the average person who isn't a bubbly influencer or gym-trained health fanatic? As with any fitness plan, there are pros and cons. There are disadvantages.
Strong Points
- Performing each activity independently provides health benefits.
- U.S. National Academies of Sciences, Engineering, and Medicine I decided that The minimum adequate daily water intake is 15.5 cups per day for men and 11.5 cups per day for women. Drinking one gallon a day, or about 16 cups, will help you meet and exceed your well-hydration goals.
- By maintaining consistent habits, Exercise and healthy eating It has many positive results, including weight loss, improved cardiovascular health, improved blood sugar and blood pressure, reduced cancer risk, and improved sleep, energy, immunity, and mood.
- read regularly strengthen your brainbuild vocabulary and knowledge base, prevent cognitive decline, fight dementia, reduce stress, has therapeutic effect.
- Reduce or eliminate alcohol intake can be improved Boosts sleep, mood and energy, helps save money and lose weight, lowers the risk of related diseases, and repairs/reduces damage and stress to the liver and other organs.
- Track your daily progress can help you Achieve your goals, increase your self-awareness, improve your mood, give you a sense of accomplishment, and motivate you to continue your healthy habits.
Cons
- Frisera's involvement in the wellness and supplement space may present a conflict of interest in how plans are developed, promoted and sold.
- 75 Hard was not developed by a medical professional, nutritionist, or fitness expert and is not backed by scientific research or data.
- Lack of flexibility is not practical for the average person's life. For example, if you take time off from training for work, having to start over means life events will get in the way of following the program.
- Attempts to follow a strict regimen are more likely to fail and/or results are more likely to be short-term and prove ineffective 6 months to 1 year after discontinuation. According to recent research.
- As with any fitness or diet plan, One size does not fit all And the lack of specificity in this program makes it unsuitable for many people. Some of the more vague advice may even be harmful to people with certain conditions.
- While this rule generally results in positive lifestyle changes, it is not sustainable in the long term for most people. lead to unhealthy habits, These include body image issues, disordered eating, over-exercising, or a preoccupation with “failure” that can discourage participants from trying other wellness or fitness activities.
- Exercising every day for 75 consecutive days can lead to injury, fatigue, and strain. experts suggest If you exercise, especially intense training, give yourself at least 1-3 rest days a week.
It is generally wise to consult your doctor before starting any diet or exercise plan. Make sure you are choosing workouts and meals that are safe, healthy, and doable for you. If you have any questions, always get a professional opinion first by contacting a certified trainer or nutritionist.
