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An extreme fitness challenge known as 75 Hard is experiencing a resurgence in popularity as millions of people seek rapid weight loss and mental fortitude through its demanding daily regimen. However, as health experts raise concerns about its sustainability, modified versions of the program are gaining traction among fitness enthusiasts.
Created in 2019 by entrepreneur and podcaster Andy Frisella, the 75 Hard challenge requires participants to follow a stringent set of rules for 75 consecutive days without deviation. The program mandates two 45-minute workouts daily (one must be outdoors), adherence to a strict diet with no cheat meals or alcohol, consumption of a gallon of water each day, reading 10 pages of nonfiction, and taking a daily progress photo. Missing even a single component requires starting over from day one.
“The mental changes are 100x greater than the physical changes,” Frisella claims on the challenge’s website, describing it not as “another temporary Band-Aid program” but as a comprehensive approach to transformation.
Proponents of the regimen praise its ability to build discipline and accountability, with many participants viewing it as an opportunity for a fresh start, particularly at the beginning of a new year. The program has gained significant visibility through social media platforms and notable celebrity transformations.
However, health professionals are sounding caution about the program’s extreme approach. Dr. Milica McDowell, a Montana-based exercise physiologist and doctor of physical therapy, acknowledges the weight loss potential of such intensive programs but questions their long-term effectiveness.
“Any program that promises weight loss needs to take you into a calorie deficit,” McDowell told Fox News Digital. “If you are burning more calories than you are consuming, yes, you will lose weight.” She warns, however, that such results often don’t last.
“The challenge with the 75 Hard workout is that when you stop doing it — which would mean burning fewer calories — and you do not change your eating and drinking behaviors, it is likely that whatever weight you lost during the challenge will come right back,” McDowell explained. “I do not consider this to be a sustainable way to lose weight.”
The Cleveland Clinic has also expressed concern about the program’s rigid structure, suggesting it may pose more risks than benefits for individuals without an established fitness foundation, especially those with chronic health conditions. Even the requirement to drink a gallon of water daily could be excessive for some people depending on their body size and health needs.
Medical professionals particularly urge caution for individuals with joint or heart problems, those new to exercise, people with histories of eating disorders, or those with already demanding schedules.
In response to these concerns, more moderate variations of the program have emerged. Alternatives dubbed “75 Medium” and “75 Soft” reduce the intensity with fewer workout requirements, more flexible dietary guidelines, and simpler habit targets designed to promote sustainability.
“A softer start lowers the activation energy for behavior change [and] reduces all-or-nothing thinking,” explained Fatima Cody Stanford, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. This gentler approach can minimize the risk of injury, exhaustion and program abandonment.
Morgan Manning, a 26-year-old media and marketing professional from New York City whose TikTok video announcing her attempt at the “soft” version garnered over 60,000 views, observed, “I think people are realizing it’s OK to be gentle with yourself.”
Jesse Ramos Jr., a certified personal trainer and owner of BBT Fitness NYC, endorses these modified versions. “These versions feel more human,” he told Fox News Digital. “They allow people to build discipline without burning out, getting injured or hating the process. Fitness shouldn’t feel like punishment.”
Health experts consistently emphasize that consistency trumps intensity for long-term weight management and overall health. Robin DeCicco, a certified holistic nutritionist from New York City, advocates for sustainable habits like increased physical activity, consumption of more whole foods, and higher water intake rather than rigid rule-following.
“Healthy habits that change into long-term behaviors are what make people healthier into the future,” DeCicco noted, highlighting the importance of sustainable lifestyle changes over extreme short-term challenges.
As the 75 Hard challenge continues to attract attention, the growing popularity of its modified versions suggests a shifting mindset toward more balanced approaches to fitness and wellness that prioritize long-term health over quick transformations.
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9 Comments
The 75 Hard challenge sounds incredibly demanding. While building discipline is admirable, these extreme fitness programs can be unsustainable and even unhealthy. Moderation and balance are key for long-term wellness.
The popularity of the 75 Hard challenge is understandable, but the concerns raised by experts are valid. Extreme fitness programs can be counterproductive and even harmful. A more measured, holistic approach is likely healthier in the long run.
I appreciate the desire to push oneself, but these rigid rules could lead to burnout or disordered eating. Experts are right to caution against the risks. Sustainable lifestyle changes are better than short-term challenges.
While the 75 Hard challenge may work for some, the strict requirements raise red flags. Experts’ warnings about the dangers of this type of program are well-founded. Moderation and balance are essential for long-term wellness.
While the 75 Hard challenge promotes discipline, the extreme nature of the program is worrying. Sustainable fitness routines that incorporate rest and flexibility are likely healthier in the long run.
The mental fortitude aspect of the 75 Hard challenge is intriguing, but the potential risks are concerning. Experts are right to caution against this type of extreme regimen. Gradual, sustainable changes are likely more effective.
Ambitious fitness goals are admirable, but the 75 Hard challenge seems too extreme. Modifying the program or seeking a more balanced approach may be wiser. Health and sustainability should be the top priorities.
The resurgence of this intense fitness challenge is understandable, but the concerns raised by experts are valid. Rapid weight loss and overly rigid regimens can be counterproductive. A measured, holistic approach is preferable.
The mental benefits of the 75 Hard challenge are intriguing, but the strict requirements raise concerns. Modified versions may be more realistic for most people. A balanced approach focused on overall wellbeing is ideal.