One of the latest workout fads is the “75 Hard Challenge.” Coined by Andy Frisella, this challenge brings another level of grit compared to other intense workout routines. He describes this journey as a mental toughness program designed to change your life.
Rules for 75 Hard Challenge
There are several simple steps participants are to follow for 75 consecutive days, to include:
- Follow a diet – Any diet of your choosing, with no cheat meals and no alcohol
- Complete two 45-minute workouts – one of which is outside.
- Drink a gallon of water
- Read 10 pages of a non-fiction book
- Take a progress picture each day.
Andy is very clear that there is no leeway in regards to the rules, which are to be completed daily. If you falter from any of the rules – you are to start over to day 1.
Andy is very clear that there is no leeway in regards to the rules, which are to be completed daily. If you falter from any of the rules – you are to start over to day 1.
What are the pros and cons?
While the challenge sounds simple – this largely depends on your current level of discipline, physical fitness, and eating habits.
Pros
- Flexibility
- Builds Habits
- Confidence
- Growth
The participant has the opportunity to choose their own diet, workouts, and which books to read. This allows for people to choose things that may interest them the most. For many people, this program is a great way to start good habits – reading, drinking more water, increasing your physical activity, etc. There is no denying this challenge will be difficult, completing it will provide a sense of high self-esteem and confidence. You will have endured many difficult days, but in the end you will have physical, mental, emotional, and professional growth!
Cons
- No rest days
- 2. Strict rules – starting over for missing a day
- 3. One workout outside – regardless of weather
- 4. 90 minutes of activity a day – regardless of schedule
As a physical therapist, I’m not a fan of the no rest days. Rest days are essential for cellular recovery, muscle adaption, ATP regeneration, etc. Certainly you can tailor your workouts to different levels of intensity, different muscle groups, etc. However, Andy doesn’t describe HOW to do this. Most people do not know how to tailor a workout program to this frequency, especially if they do not regularly workout that often. This can lead to doing too much, too fast, too soon make us more prone to injury.
Andy states making alterations and compromising is the root of all of our problems. If we always change our goals to better fit our situation ,then we are never really pushing ourselves to the limit. While this is true, the mindset of starting over every time you make an error may be counterintuitive. Realistically, we need to give ourselves grace – some days are better than others. Just because you miss a day, doesn’t mean all progress is lost. The road to success often isn’t linear anyway.
Many concerns will pop up such as not having the time in your schedule, no baby sitter, inclement weather, illness, etc. It is far more important to listen to your body. No program should increase your stress because you aren’t able to commit to it 100%. Things come up and all that matters is that you give it your best effort.
Why are you doing this?
Several months ago, I applied to join the Air Force. At that time, I started doing the “75 soft challenge” as a means to improve my fitness level. After quitting around Day 40, I realized I was doing this challenge for all the wrong reasons.
This time, I don’t want to just try, I want to do it! At the conclusion, I hope to make more sound choices, be able to create and stick to reasonable goals, and develop healthy habits.
Is it safe?
Anytime you consider beginning an exercise program or diet, you should consult with your physician. This can be safe, if done correctly.
Things you SHOULD do:
- start ramping up your exercise duration in advance
- slowly cut back on unhealthy foods/caffeine
- increase your water intake
Things you SHOULD NOT do:
- Go from couch potato to iron man (in a day)
- Unhealthy, greasy foods daily to vegan dietary
- Start this program without a plan
How will you stay accountable?
I will stay accountable by updating my Instagram account daily! I’ll complete this accountability checklist, weekly posts, and stories about my completed books, workouts, and meals. This water bottle is perfect to carry around and even has markings to help you reach small goals all throughout the day! Don’t forget to follow @jshawstaystrong on Instagram to keep up and see how it goes! Of course I’ll round back with another blog to tell everyone how it went!
jshawstaystrong.com 
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