75 Hard: Is the TikTok fitness challenge really worth it?

The 75 Hard challenge has gained significant attention as many individuals look to kickstart their fitness journeys in the new year. This challenge has gone viral on TikTok, where users document their daily progress and experiences. The challenge lasts for 75 days and comes with a set of strict rules that participants must follow. To successfully complete the challenge, individuals must adhere to a healthy diet without any cheat meals or alcohol. Additionally, each day requires participants to engage in two workouts lasting 45 minutes each, with one of those workouts needing to be performed outdoors. Participants are also required to drink more than three liters of water daily and read ten pages of a non-fiction book. While this may sound straightforward, those who have completed the challenge share that it is far from easy. Two individuals who have successfully completed the challenge shared their experiences, highlighting the difficulties they faced along the way. Devamsha Gunput, a 29-year-old digital consultant from Edinburgh, completed the challenge last March while balancing a full-time job. She described the experience as 'definitely hard,' especially given the dark, wet, and cold conditions in Edinburgh during her outdoor workouts. Devamsha noted that one of the most challenging aspects was setting boundaries with her South Asian family to maintain her strict diet. She explained, 'Having to exercise twice a day and be strict on my diet were really uncomfortable and new areas for me to tackle. ' However, she has noticed lasting positive changes since completing the challenge, stating, 'I exercise a lot more regularly, and my reading habits and my relationship with food have transformed. ' The 75 Hard challenge was created in 2019 by Andy Frisella, an author and podcaster who has spent years mastering mental toughness. Although he is not a qualified personal trainer or doctor, he designed the challenge to encourage individuals to develop discipline and resilience. The challenge has inspired variations such as 75 Soft and 75 Medium, which allow participants to enjoy the occasional indulgence while still focusing on exercise and reading. Another participant, 27-year-old Sophie Deakins, also completed the challenge while working as an assistant manager at a cinema in London. Sophie decided to take on the challenge after struggling with discipline and consistency in other fitness plans. She made significant changes to her diet, eliminating chocolate and sweets while allowing herself to consume naturally occurring sugars from fruits and honey. Sophie prepared all her meals at home and tracked her protein and water intake using an app. To reward herself for her hard work, she treated herself to small rewards like getting her nails done or purchasing a new book. However, she found socializing to be particularly challenging, as many social events revolved around eating out and drinking alcohol. Sophie explained that the first couple of weeks were the hardest as she adjusted to her new habits. To navigate social situations, she was open about her challenge with friends and family, which helped alleviate pressure during social events. Since completing the challenge, Sophie has maintained some of the habits she developed, such as avoiding eating out and cutting back on unnecessary expenses, which has allowed her to save money. She believes that the most significant change has been a shift in her mindset, stating, 'The encouragement I got from knowing I can do it has eliminated the excuses about time and self-doubt. ' However, experts caution that the challenge may not be suitable for everyone. Strength and conditioning coach Tana von Zitzewitz emphasizes the need for a significant time commitment, not only for workouts but also for reading. She suggests that while there are elements of the challenge that people can incorporate into their lives, such as committing to daily movement and drinking more water, it is essential to be aware of the demands involved. Motivation is another crucial factor, especially at the beginning of the year when many individuals feel pressured to make drastic changes. Tana advises finding a way to challenge oneself while also being kind, ensuring that exercise and healthy eating feel enjoyable rather than punitive. From a medical perspective, it is challenging to determine whether the 75 Hard challenge is genuinely beneficial. NHS GP Sam Whiteman points out that the challenge has not been studied in a clinical setting, making it difficult to claim that it can change lives. He believes that it would need to be compared to simpler routines to assess whether it achieves similar results. While he supports any initiative that encourages people to be active, he remains uncertain if this challenge is superior to a more moderate approach, such as going to the gym a few times a week or engaging in regular outdoor activities while maintaining a healthy diet. Andy Frisella, the founder of 75 Hard, does not impose specific weight loss goals on participants. Although the challenge encourages individuals to take daily progress pictures, much of the content shared on TikTok focuses on how participants feel rather than their physical appearance, which helps prevent unhealthy obsessions with body image. Dr. Whiteman recommends visiting reputable health websites for guidance on maintaining a healthy weight, diet, exercise, mental health, and sleep.