Lately it has been difficult to escape the 75 Hard Challenge, as it is quite a trend on social media platforms like Instagram and TikTok. But what exactly is this “challenge”? Founder Andy Frisella, who promises it’s not just another internet challenge, claims that the 75 Hard Challenge is a ” transformative program of mental stamina .”
If the before and after photos of weight loss on social media make us curious as to whether the 75Hard Challenge is worth watching, here’s what you need to know.
What is the 75 Hard challenge?
This is a 75-day challenge created by Andy Frisella, a self-proclaimed entrepreneur, CEO, author, podcast host, speaker, and more (but not a doctor, dietitian, or personal trainer).
The challenge includes six principles , which must be followed exactly, without compromise or substitution, for 75 days. The challenge is based on Frisella’s personal experience (ie anecdotal data), which will allow you to “take full control of your life in 75 days”, just as he has.
The challenge is based on the life experience of a man, a man with no clinical training, who looks a lot like other extreme diet programs of late, like the Snake Diet and the Warrior Diet.
Except Frisella claims this is not a diet. He recognizes that you will probably lose weight and that there will be physical transformations, but he defines it as a program for your mental strength. That sounds great, except this online challenge trending due to before and after weight loss photos (also featured on their website), which are a smart and effective marketing tool.
What are the rules?
The rules of the challenge are very simple. There are six rules that you must take or follow every day without compromise or room for maneuver. In fact, you should start from day one if you don’t follow these actions exactly.
- Follow a diet . This is in your hands. You can choose any diet of your choice as long as it is designed for physical improvement.
- Exercise twice a day for at least 45 minutes each time . One of these workouts should be an outdoor session, although why is not explained.
- No alcohol or cheat meals . Cheat meals are not defined. This can mean different things to different people on different diets.
- Drink 3.5 liters of water . Everyone’s fluid needs are different and are based on a variety of factors. There is no specific amount that we should all strive to consume.
- Read 10 pages of a book . (Audiobooks don’t count)
- Take progress photos every day.
Can you lose weight doing this challenge?
Yes, most likely. First, you would be following some kind of diet. Most diets require skipping food groups, counting macros, etc. As long as you are very focused and / or restrictive with your diet, you will probably lose weight.
There is also the 90 minutes a day of physical activity required. For most people, this is a significant boost in the amount of time they currently exercise.
The combination of these two factors, following a diet and exercising every day, will certainly lead to weight loss, although results will vary depending on where you start, as well as the diet and training you choose.
Advantages and disadvantages of the 75 Hard Challenge
By now, I’m sure you can tell I’m not a fan of this challenge. To be fair, there are some positives to this program, although the cons definitely outweigh them.
Possible benefits
- Simple to follow : keep in mind that I said simple, not easy. The 75Hard Challenge is simple in the sense that there are six rules that you must complete daily. It all comes down to a simple yes or no as to whether you engaged in that behavior during the day. Other challenges can be more complicated if there are different phases to follow, specific recipes to make, extensive food lists, or tracking points / calories / macros. Compared to most other programs, it is quite straightforward.
- Inexpensive : the program is 100% free. There is no one-time purchase or monthly fee, and you don’t need to buy specific foods or supplements. There is a lot of flexibility about the type of diet you follow and, subsequently, the foods you eat. It also allows you to choose your workouts. No gym membership required.
All the dangers of your practice
- A Marketing Scheme Wrapped in a Challenge : I signed up for the challenge 10 days ago (at the time of writing this article) and I haven’t received an email every day, if not multiple times a day. None of the emails are about the challenge itself. There is no advice on how to continue or motivate yourself with the experiences of others, etc. Instead, I’ve only received a barrage of marketing emails promoting the founder’s podcast, app, team, book, and business program.
So far, every email has a call to action to buy or sign up for something that makes you money on the founder and none have been directly related to the challenge itself. He also asks you to take a photo of your progress every day and post it on social media, tagging the 75Hard Challenge so that he and others can see it, that is, extend the reach of marketing. - It is not based on science : many claims are made on their website without any scientific basis or support. They are completely arbitrary, again, based on the supposed experience of one man.
- Too Regulated and Not Sustainable – This program does not offer flexibility in terms of completing daily tasks. In fact, you are embarrassed. For example: ” The next 75 days are an opportunity to prove to yourself that you are not a liar or a weakling; and that you really have what it takes to break the patterns of weakness and commit yourself that you have built throughout your life ” .
We don’t need to exercise for 90 minutes a day to be healthy. In fact, it is unhealthy and unsustainable. Your body needs to rest.
