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75 Day Hard Challenge: Everything You Need To Know

75 Day Hard Challenge: Everything You Need To Know

If you’ve opened your phone recently, you’ve probably come across a friend or influencer trying something called the 75 Hard Challenge. 

On TikTok, the hashtags “75HardChallenge” and “75Hard” have ended up in front of a few eyes, over a billion to be exact. 

It’s safe to say that 75 Hard has made quite the splash on social media, but what does the challenge involve, and is it something you should try?

75 Hard has earned plenty of backlash from experts stating that the whole thing is “problematic” to say the least. Regardless of the warning labels, hordes of people are still jumping on the bandwagon, posting before and after transformations, and sharing tips for taking on the challenge. 

Some have even coined the terms “75 Medium” and “75 Soft,” which we believe are excellent substitutes for some individuals looking to build healthy habits.

With 2022 on the horizon and health resolutions on the brain, 75 Hard might be the perfect challenge to kickstart your new year. For others, the challenge might be overwhelming. 

So is the 75 Hard Challenge right for you? 

Honestly? It depends, so let’s answer some of your burning questions about the challenge and find out: 

  • What is the 75 Hard Challenge?
  • Is the challenge safe?
  • Is modifying the challenge cheating?
  • How do I get started?
  • What should the workouts look like?
  • What Is The 75 Hard Challenge?

    75 Hard was created by entrepreneur and influencer Andy Frisella.

    The challenge is positioned as a program to build mental toughness and abides by the following rules for 75 days: 

    1. Follow a diet. Any diet. Frisella is not a personal trainer, dietitian, or clinical nutritionist, so he insists you consult a professional about whatever nutritional program you choose. But, he does stress that you can’t have a single cheat meal or drink any alcohol.
    2. Work out twice a day for 45 minutes. One of those workouts must be outside. 
    3. Drink a gallon of water daily. 
    4. Read 10 pages of nonfiction daily. Audiobooks don’t count, and the book must fall into the personal development category. 
    5. Take progress pictures daily.

    If you don’t follow any of the five rules, you must start over from day one. 

    Seems doable right? For some, yes. A lot of people live their lives this way already. 

    Some people love fitness challenges like the 75 Hard. They’re exciting and give you purpose and structure. There is a definite draw for those who like to push themselves, but 75 Hard isn’t for everyone, and that’s OK. 

    Suppose you’re new to fitness or overhauling your lifestyle. In that case, the 75 Hard Challenge may not live up to the habit-forming benefits it promises. Mostly because you’re taking on too much at once. 

    Is The 75 Hard Challenge Safe?

    75 Hard fails to consider the specific lifestyles, fitness levels, and nuanced dispositions of many individuals. 

    Can it be done safely? Yes, absolutely. 

    Do you need to listen to your body, fuel yourself properly, and prioritize rest based on your individual needs? Also, yes. 

    Let’s break down the 75 Hard Challenge rule by rule. 

    1. Follow A Diet 

    Most registered nutritional professionals are not fans of “diets,” as far as the undertones of the term diet stand, and 75 Hard leaves the diet component up to interpretation. 

    Although the recommendation for consulting a physician is there (which we highly recommend), it’s still up to the individual to structure the diet portion of the challenge themselves. 

    Any fitness challenge with requirements related to nutrition is not to be taken lightly. 

    Kati Morton, a licensed therapist, suggests in an article with Refinery 29, choosing intuitive eating strategies as your “diet” for 75 Hard. This approach involves listening to your body and eating what you crave in appropriate amounts. 

    Make sure you’re getting your information about nutrition from credible sources. Remember, you are working out twice a day, so make sure you’re fueling your body with enough healthy foods to keep up with the demands of the challenge.   

    2. Work Out Twice A Day

    If you’re trying to build a habit of exercising consistently, throwing yourself into two 45-minute workouts a day is not the way to make that habit stick. 

    Even for very active people before starting 75 Hard, two long workouts a day can still be challenging to manage. 

    When you’re looking at a 75-day stretch, exercising that much is a good way to overdo it. The 75 Hard Challenge rules don’t mention anything about active recovery or any post-workout recovery for that matter. 

    A good approach is to count active rest, such as yoga, stretching, walking, or steady-state jump rope as forms of exercise to add to your daily goal. By using this strategy, exercising twice a day may be doable for many people.

    Remember, if you’re starting fresh with fitness, you don’t want to push yourself too hard from the get-go. You can end up really hurting yourself. 

    Research shows that rest days are essential for recovery and performance. The American Council on Exercise recommends them.

    3. Drink A Gallon Of Water

    We aren’t going to harp too much about drinking water because we fully support staying hydrated. 

    However, this 75 Hard rule is an excellent example of how the challenge doesn’t consider the individual needs of its participants. 

    Barbie Boules, RDN, and founder of Barbie Boules Longevity Wellness says, “four liters [a gallon] is a ludicrous amount of water.” 

    Boules also insists that “this is way too generalized and could be a dangerous amount for some people.”

    Instead of trying to drink a gallon of water, take half of your body weight and drink that many ounces of water. Someone who weighs 200 pounds doesn’t even need to drink the total 128 ounces in a gallon of water.

    But remember, if you’re sweating a lot during your workouts, you will need to drink more water throughout the day.

    4. Read 10 Pages of Nonfiction

    We find no genuine fault with this rule; in fact, we love it. Given that it’s a small amount of reading, it’s perfect for starting to build a habit

    It’s worth noting that listening to audiobooks or podcasts is perfectly fine for achieving this daily goal. You’re still learning. 

    5. Take Progress Photos

    We’re on the fence about this aspect of 75 Hard. 

    For some, progress photos can be very motivating. For others, they can be equally triggering. So we recommend using your judgment for this one. 

    We think it’s also worth calling out this 75 Hard Challenge rule because it contradicts the claim that this challenge is about mental toughness and not physical appearance. If the challenge focused on mental improvement and wellness, physical changes to your body would be irrelevant.

    Is Modifying The 75 Hard Challenge Cheating?

    According to Frisella, yes. By his rules, any modification is cheating. 

    Here’s what Frisella has to say:

    “If you modify the program just to say you completed it, did you really succeed? No. That’s the problem with your whole life… you constantly modify your plans & goals so you can say you completed them. By doing that, you never achieve what you’re actually capable of, and you’ll end up feeling worse about yourself because you know deep down you cheated.” 

    Well, we think differently. 

    Listen to your body. Do what’s right for you. Stay consistent, and you will see progress. 

    If you manage to drink 80 ounces of water on some days, that’s still a win. 

    On other days, if you manage to move your body for any amount of time—that’s also a win. 

    If you want to listen to an audiobook while you cook, that’s another win.

    There’s nothing wrong with using the 75 Hard Challenge as a set of loose principles for living well. If and when you need to modify, don’t be hard on yourself. 

    Taking The 75 Hard Challenge: How Do I Get Started?

    Once you’ve given the 75 Hard rules some thought and you’ve decided to give it a go, you need a plan. Here are a few quick tips for getting started: 

    • Write down the 5 rules and keep them somewhere visible
    • Create a visual progress chart
    • Plan your meals and meal prep 
    • Choose workouts that are convenient and portable
    • Create a routine and stick to it
    • Have a backup plan

    What Should The Workouts Look Like?

    It’s up to you! But if you ask us, you should choose workouts that are convenient and can be done anywhere. A jump rope is perfect to have around for doing the 75 Hard Challenge. You can jump indoors, outdoors, at the gym, and it fits easily in your bag if you’re on the go. 

    Plus, the Crossrope app is a great companion for the 75 Hard. With over 500 workouts to choose from, the Crossrope app will definitely keep your workout routine fresh. 

    If you’re in need of some accountability, you can take on our monthly jump rope challenge and use the daily workouts towards your 75 Hard goals. 

    Over To You…

    What are your thoughts on the 75 Hard Challenge? Have you tried it? Let us know in the comments below.

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