Joe McConnell
The 75 hard challenge has been trending on social media for a while now. It is a fitness regime that requires a lot of dedication. So, should you take up the 75 hard challenge to lose weight?
The 75 Hard Challenge was created in 2019 by entrepreneur Andy Frisella, but it’s still widely discussed. It’s described as a “transformative mental toughness program,” but it can be helpful for fitness enthusiasts, too. The challenge can push you beyond your limits and transform both your body and mind. It’s a rigorous test of discipline, resilience, and commitment that can help propel you toward your fitness goals. But can the 75 Hard Challenge help you on your weight-loss journey?
What is the 75 Hard challenge?
In essence, the 75 Hard Challenge is a complete fitness regimen that requires complete dedication to its core pillars, including diet and exercise, for 75 days. Those who undertake it must follow the rules of the 75 Hard Challenge. They must commit to a strict diet, free of cheat meals or alcohol, ensuring that their body gets the fuel it needs to perform at its best, says fitness expert Chitharesh Natesan.
Hydration is a priority to support metabolism and overall well-being. The challenge also requires two daily exercise sessions, one of which must take place outdoors. This not only improves physical fitness, but also provides a mental refreshment, connecting participants to nature and offering a much-needed break.
Furthermore, dedicating time every day to reading non-fiction literary texts promotes personal growth, broadening the mind and encouraging continuous improvement.
Daily progress images serve as a visual reminder of the entire journey, motivating participants to stay focused and track their physical transformation over time.
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It’s a holistic approach to fitness that emphasizes consistency and commitment to push people to reach their goals, the expert says.
How does the 75 Hard challenge help you lose weight?
The 75 Hard Challenge is a powerful catalyst for weight loss, thanks to its focus on consistency, discipline and holistic health habits, the expert says. With twice-daily workouts, people can burn calories and boost their metabolism. It’s paired with a strict diet, with no cheat days or alcohol. Healthier eating habits are promoted, so there’s no room for highly processed foods. Hydration plays a crucial role in weight loss, as it keeps cravings at bay. An association between water consumption and increased metabolic rate was found in a 2023 study published in Current Obesity Reports.
Because mental toughness is emphasized, people can overcome obstacles in their weight loss journey and resist temptation. Daily progress tracking ensures accountability, keeping people laser-focused on their weight loss journey. When combined, these elements create a powerful weight loss framework, says Natesan.
What are the pros and cons of the 75 Hard Challenge?
The 75 Hard Challenge has both pros and cons.
1. The pros of the challenge
The good thing is that it is a powerful tool for developing discipline and cultivating healthy habits such as:
- Strict diet
- Regular exercise
- Hydration
- Personal growth activities.
The challenge holds participants accountable, encouraging commitment and tracking progress. Physically, it improves fitness levels and resilience over the 75 days.
2. The side effects of the challenge
There are potential pitfalls to overcome, including:
- Risks of overtraining
- Dietary rigidity
- Time takes
- Burnt
It is essential to approach the challenge with caution, listening to your body and finding the balance to ensure safety and sustainability.
The 75 Hard Challenge promises to be a transformative journey to better health and fitness, says the expert. Structurally, it offers a clear roadmap, promoting healthy habits through exercise, hydration, nutrition, learning, and tracking progress. It promotes discipline, resilience, and accountability, leading to significant physical and mental transformation. However, results may vary based on individual circumstances, and it is essential to prioritize health and wellness above all else.
How to start the 75 Hard challenge?
To win the 75 Hard Challenge, it is essential to master the rules and set clear goals. Here is a guideline:
1. Follow a diet
To take the 75 Hard challenge, you must stick to a healthy diet of your choice. There is no room for junk food and alcohol. This step instills discipline in your eating habits, encouraging healthier choices and eliminating the temptation to indulge impulsively.
2. Drink a gallon of water
Stay hydrated, which is essential for overall health and cognitive function. Drinking a gallon of water or 1 gallon of water each day ensures adequate hydration, improves physical performance, aids digestion, and supports detoxification.
3. Exercise twice a day
Do two workouts a day, each lasting at least 45 minutes. This will promote fitness and increase endorphin levels, says the expert. You can go for a run, walk, or swim. This step cultivates consistency in exercise habits, improves cardiovascular health, and boosts mood.
4. Read 10 pages of non-fiction
Read regularly to stimulate your mind, broaden your knowledge, and improve your cognitive abilities. Regular reading of non-fiction promotes personal growth, fosters critical thinking skills, and encourages lifelong learning.
5. Take a photo of your progress
Document your physical transformation through progress pictures that serve as visual evidence of your journey. This step helps track changes in body composition, provides motivation to stay committed, and reinforces the habit of self-reflection.
The 75 Hard Challenge is a holistic program where each phase plays a critical role in promoting habits of physical, mental and emotional well-being.
