In This ArticleView AllIn This ArticleWhat Is the 75 Hard Challenge?Is 75 Hard Healthy?The Bottom Line
In This ArticleView All
View All
In This Article
What Is the 75 Hard Challenge?
Is 75 Hard Healthy?
The Bottom Line
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Photo: Design elements: Getty Images and Lukas/Pexels. Collage: Cassie Basford.
The latestdiet trendsand fitness challenges are always floating around the internet and social media. One such trend that you may have seen is the 75 HARD challenge.
But according to the plan, it’s much more than a weight-loss program. Read on to find out what 75 HARD entails, why it’s so demanding and if it’s a healthy plan to follow.
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Touted as a “transformative mental toughness program” on its site, 75 HARD claims to support confidence, self-esteem, self-worth, self-belief, fortitude, grittiness and discipline. But what does 75 HARD consist of?
These are the five requirements of the 75 HARD Challenge:
These rules are mandatory for 75 HARD, and if you fail to follow all of these five tasks any day of the challenge, you must start the program over from day one.
The tasks are designed to tackle all elements of your health, from physical health to mental health. But is this drastic and sudden lifestyle change really healthy?
Like most programs and challenges, there are some beneficial factors of 75 HARD.
Pros
Choosing an eating pattern well-suited to your needs and engaging in regular vigorous exercise may result in cardiovascular and muscular strength increases,benefit your mental healthand aid in some weight loss if it is sustainable for the long term.
It’s alsoimportant to stay well-hydrated, and drinking plenty of water will help you do just that. Reading self-improvement books may help with motivation and positive reflection as well.
But there are several downsides when it comes to physical challenges like this.
Cons
Also, the lack of direction in the program can make it difficult to follow. Finding a diet and a fitness routine on your own that works for you requires prior knowledge and potentially insight from professionals, like a registered dietitian and certified personal trainer, before starting the program in order to customize it and meet your needs.
The demanding nature of the challenge can make it impractical as well—like starting entirely over after an incomplete day. This is a rigid, unrealistic expectation when taking real life into account. A 2019 study on forming habits in theAmerican Journal of Lifestyle Medicinestates that not performing the behavior for one day did not derail study participants or extend the time it took to make the new behavior a habit.
Additionally, taking daily “progress photos” is not a realistic indicator of success. There are several important measures of health that are unrelated to the way you look, and it’s unlikely that much—if any—change would be visible from day to day. Not to mention, this practice could lead to a negative relationship with your body and negative self talk.
So, while there are lifestyle changes in the 75 Hard Challenge that could yield results, there’s very little evidence backing the program’s safety and sustainability.
There are elements of the 75 Hard Challenge that may help improve your lifestyle if they are enjoyable for you. However, you don’t need to follow such a restrictive and rigorous challenge to incorporate these positive elements into your routine. If you have personal goals that are addressed in the challenge, like starting an exercise program,eating healthieror engaging in more personal development, it’s typically more sustainable to make small changes to things you already do that can help you meet your health goals for the long term.
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