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An extreme, all or nothing fitness program is viral again as millions seek rapid weight loss and mental strength with its relentless daily rules. But as health experts warn the intensity might be unrealistic for many people, lighter versions of the challenge are also gaining momentum.
Fueled by social media buzz and dramatic celebrity transformations, the viral 75 Hard challenge, created in 2019 by entrepreneur and podcaster Andy Frisella, requires participants to follow a rigid “no compromise” lifestyle regimen.
The rules include two 45-minute workouts each day – one outside – a strict diet with no cheat meals or alcohol, a gallon of water per day, 10 pages of nonfiction reading and a daily progress photo. Miss a single task during the 75 days and the challenge reverts to day one.
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“Mental changes are 100 times more important than physical changes,” says Frisella. the challenge site. “This is not another temporary band-aid program,” he promises.
One of the daily workouts in the 75 Hard challenge must be done outdoors. (iStock)
Supporters say the program builds discipline and accountability and has given many participants a clean slate going into the new year.
Experts caution, however, that extreme does not always mean effective, especially for weight loss and long-term health.
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“Any program promising weight loss must take you into a calorie deficit,” said Dr. Milica McDowell, an exercise physiologist and doctor of physical therapy based in Montana. “If you burn more calories than you consume, yes, you will lose weight.”
Experts say an all-or-nothing structure might not be sustainable for long-term weight loss. (iStock)
But she cautioned that the results often don’t last.
“The challenge with the 75 Hard workout is that when you stop doing it — which means burning fewer calories — and you don’t change your eating and drinking behaviors, it’s likely that the weight you lost during the challenge will come right back,” McDowell told Fox News Digital.
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“I don’t consider it a sustainable way to lose weight,” she said.
The program requires participants to drink a gallon of water every day, a rule that some experts say could be excessive for some people. (iStock)
THE Cleveland Clinic also says the program’s rigid, two-per-day structure may do more harm than good for people without a strong fitness foundation, especially those with chronic illnesses. Even drinking a gallon of water a day may be excessive for some people, depending on their size and health needs, he notes.
Health professionals also urge caution in people with joint or heart problems, who don’t exercise, have a history of eating disorders, or have already busy schedules.
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For those attracted to the structure of 75 Hard, experts suggest modifying the program based on individual needs.
Variations such as “75 Medium” and “75 Soft” have emerged that reduce intensity with fewer workouts, more relaxed regimens, and simpler habit goals designed to be more sustainable.
The 75 Hard challenge has attracted widespread attention on TikTok and Instagram, where participants document their progress. (iStock)
“A softer start reduces the activation energy required for behavioral change [and] reduces all-or-nothing thinking,” Fatima Cody Stanford, a physician scientist in obesity medicine at Massachusetts General Hospital and Harvard Medical School, told USA Today.
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This approach can reduce the risk of injury, burnout and giving up altogether, Stanford said.
“I think people are realizing that it’s OK to be gentle with yourself,” Morgan Manning, a 26-year-old media and marketing professional from New York, told USA Today.
Gentler fitness challenges incorporate rest days and flexibility to reduce the risk of burnout and injury. (iStock)
Her TikTok video announcing she was trying the “soft” version received over 60,000 views.
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“These versions look more human,” said Jesse Ramos Jr., certified personal trainer and owner of BBT Fitness NYC. “They allow people to develop their discipline without burning out, getting injured or hating the process,” Ramos told Fox News Digital.
“Fitness should not be seen as a punishment,” he added.
Experts say long-term health depends on consistent, sustainable habits, not extreme challenges. (iStock)
Experts agree that consistency matters more than intensity when it comes to a long-term strategy. weight loss and health.
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Robin DeCicco, a certified holistic nutritionist in New York, previously told Fox News Digital that she encourages clients to focus on sustainable habits like simply moving more, eating more whole foods and drinking more water than before, rather than following rigid rules.
“Healthy habits that turn into long-term behaviors are what will make people healthier in the future,” DeCicco said.
