Health Doctors Discuss The New ’75 Hard’ Fitness Exercise

The Rise of the 75 Hard Challenge

An extreme fitness regimen known as 75 Hard is gaining renewed popularity on social media, attracting millions seeking quick weight loss and enhanced mental resilience. Created in 2019 by entrepreneur Andy Frisella, the program enforces strict daily rules without any room for compromise. As celebrities showcase dramatic transformations, the challenge has sparked widespread interest, but health experts caution that its intensity may not be suitable or sustainable for everyone, leading to the emergence of milder alternatives.

Core Rules and Promised Benefits

Participants in 75 Hard must adhere to a demanding routine for 75 consecutive days, including two 45-minute workouts daily (one outdoors), a strict diet free of cheat meals or alcohol, drinking a gallon of water, reading 10 pages of nonfiction, and taking a progress photo. Any slip-up resets the challenge to day one. Frisella emphasizes that the program fosters profound mental changes over physical ones, positioning it as a long-term discipline-builder rather than a temporary fix. Supporters praise it for instilling accountability and providing a fresh start, particularly at the beginning of a new year.

Expert Warnings on Risks and Sustainability

Health professionals highlight potential downsides, noting that while the regimen can create a calorie deficit for weight loss, results are often short-lived without ongoing lifestyle changes.

Dr. Milica McDowell, an exercise physiologist, warns that stopping the intense routine could lead to weight regain if eating habits remain unchanged. The Cleveland Clinic points out risks for those without a fitness foundation, including injury from excessive workouts or overhydration, especially for individuals with joint issues, heart conditions, eating disorders, or busy schedules. Overall, experts argue that the all-or-nothing approach may promote burnout rather than lasting health.

Gentler Alternatives and Focus on Consistency

To make the challenge more accessible, variations like 75 Medium and 75 Soft have gained traction, featuring reduced workouts, flexible diets, and easier habits to encourage sustainability and reduce quitting rates. Obesity specialist Dr. Fatima Cody Stanford notes that these softer versions lower barriers to change and minimize all-or-nothing mindsets. Participants and trainers, such as Jesse Ramos Jr., appreciate how they build discipline without exhaustion or resentment. Ultimately, experts like nutritionist Robin DeCicco stress that prioritizing consistent, realistic habits—like increased movement and whole foods—leads to better long-term weight loss and wellness over rigid intensity.

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