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extreme, all or nothing fitness therapy The virus is spreading once again as millions of people seek rapid weight loss and mental strength through its unrelenting daily regimen. But lighter versions of the challenge are also gaining traction, as health experts warn that the intensity may be unrealistic for many people.
Founded in 2019 by entrepreneur and podcaster Andy Frisella, fueled by social media buzz and dramatic celebrity transformations, the viral 75 Hard Challenge requires participants to follow a “no-compromise” and demanding lifestyle.
Rules include two 45-minute workouts each day (one outside), a strict diet with no cheat meals or alcohol, a gallon of water each day, 10 pages of nonfiction reading, and daily progress photos. If you miss one task in 75 days, the challenge will reset to day 1.
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“The mental change is 100 times the physical change,” Frisella said. Challenge website. “This is not a band-aid program,” he promises.
One of the 75 Hard Challenge daily workouts must be completed outdoors. (St. Petersburg)
Supporters say the program built discipline and responsibility and gave many participants a clean slate at the beginning of the new year.
But experts warn that extremes aren’t always effective, especially when it comes to long-term weight loss and health.
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“A program that promises weight loss has to get you into a certain state. I’m in a calorie deficit.” “It’s important to remember that it’s important to keep your body in shape,” says Dr. Milica McDowell, a Montana-based exercise physiologist and doctor of physical therapy. “If you burn more calories than you burn, you will lose weight.”
Experts say an all-or-nothing structure may not be sustainable for long-term weight loss. (St. Petersburg)
But the results are often short-lived, she warned.
“The challenge with the 75 Hard Workout is that if you stop doing it, which means you burn fewer calories, and you don’t change your eating and drinking habits, you’re likely to quickly regain any weight you lost during the challenge,” McDowell told FOX News Digital.
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“I don’t think this is a sustainable method of weight loss,” she said.
The program requires participants to drink a gallon of water each day, but some experts say this rule may be excessive for some people. (St. Petersburg)
of cleveland clinic They also say the program’s strict twice-a-day structure may do more harm than good for people without a strong fitness foundation, especially those with chronic illnesses. The study notes that depending on body size and health needs, drinking even one gallon of water a day may be excessive for some people.
Health experts also urge people to be careful if they have joint or heart problems, have never exercised, have a history of eating disorders or already have a demanding schedule.
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For those attracted to the structure of 75 Hard, experts suggest modifying the program to suit individual needs.
Variations such as “75 Medium” and “75 Soft” have emerged, reducing intensity with fewer workouts, more relaxed eating, and simpler habit goals designed to be more sustainable.
The 75 Hard Challenge has gained widespread attention on TikTok and Instagram, where participants document their progress. (St. Petersburg)
“If the start is slow, the activation energy needed to change behavior is lowered.” [and] “It reduces all-or-nothing thinking,” says Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital and Harvard Medical School. told USA Today.
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This approach reduces injury, fatigue and the risk of people quitting altogether, Stanford said.
“I think people are realizing that it’s not a question of being kind to yourself,” Morgan Manning, 26, a media and marketing professional in New York City, told USA Today.
A soft fitness challenge will increase your rest days and flexibility, reducing your risk of burnout and injury. (St. Petersburg)
Her TikTok video announcing she was trying out the “soft” version received more than 60,000 views.
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“These versions feel more human,” says Jesse Ramos Jr., certified personal trainer and owner of BBT Fitness NYC. “This allows people to build discipline without getting burnt out, getting injured, or hating the process,” Ramos told FOX News Digital.
“Fitness shouldn’t feel like a punishment,” he added.
Experts say long-term health comes from consistent, sustainable habits, not extreme challenges. (St. Petersburg)
Experts agree that consistency is more important than intensity when it comes to the long term weight loss And health.
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Robin DeCicco, a certified holistic nutritionist in New York City, previously told Fox News Digital that she encourages her clients to focus on: sustainable habits Rather than following strict rules, simply move more, eat more whole foods than before, drink more water, etc.
“Turning healthy habits into long-term behaviors is what makes people healthier for the future,” DeCicco said.
