Is 75 Hard Challenge good for weight loss? Know all about it


75 hard challenge has been all over social media for a while now. It is a fitness regimen that requires a lot of dedication. So, should you take up the 75 hard challenge for weight loss?

The 75 Hard Challenge was created in 2019 by entrepreneur Andy Frisella, but it is still widely talked about. It is described as a โ€œtransformative mental toughness programโ€, but it may also be beneficial for fitness enthusiasts. The challenge can push you to your limits and transform both your body and mind. It is a rigorous test of discipline, resilience, and commitment that can help to push you toward your fitness goals. But can the 75 Hard Challenge help in your weight-loss journey?

What is the 75 Hard Challenge?

At its core, the 75 Hard Challenge is a comprehensive fitness regimen that demands complete dedication to its key pillars, including diet and exercise, for 75 days. Those who take up it up, have to follow the rules of the 75 Hard Challenge. They need to commit to a strict diet free from cheat meals or alcohol, ensuring their bodies receive the fuel they need to perform at their best, says fitness expert Chitharesh Natesan.

Drinking water is a rule of the 75 Hard Challenge. Image courtesy: Freepik

Hydration is prioritised to support metabolism and overall well-being. The challenge also requires two daily exercise sessions, one of which must take place outside. This not only enhances physical fitness, but also provides a mental refresh, connecting participants with nature and offering a much-needed break.

Also, dedicating time to reading non-fiction literature each day helps with personal growth, expanding the mind and fostering continuous improvement.

Daily progress pictures serve as a visual reminder of this whole journey, motivating participants to stay focused and track their physical transformation over time.

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It is a holistic approach to fitness that prioritises consistency and commitment to push people toward their goals, says the expert.

How does the 75 Hard Challenge help to lose weight?

The 75 Hard Challenge is a potent catalyst for weight loss, thanks to its focus on consistency, discipline, and holistic health habits, says the expert. With twice-daily workouts, people can burn calories and boost metabolism. It is coupled with a strict diet free from cheat days or alcohol. Healthier eating habits are promoted, so there is no room for highly processed foods. Hydration plays a crucial role in weight loss, as it keeps cravings at bay. An association between water consumption and increased metabolic rate was found during a 2023 study published in the Current Obesity Reports.

Since mental toughness is emphasised, people can navigate obstacles in their weight-loss journey and resist temptation. Daily progress tracking ensures accountability, keeping people laser-focused on their weight-loss journey. When combined, these elements create a powerful framework for shedding pounds, says Natesan.

What are the pros and cons of the 75 Hard Challenge?

The 75 Hard Challenge offers both pros and cons.

1. The pros of the challenge

On the positive side, it is a powerhouse for building discipline and nurturing healthy habits like:

  • Strict dieting
  • Regular exercise
  • Hydration
  • Personal growth activities.

The challenge holds participants accountable, fostering commitment and tracking progress. Physically, it enhances fitness levels and resilience over the 75 days.

2. The side effects of the challenge

There are potential pitfalls to navigate, including:

  • Overtraining risks
  • Dietary rigidity
  • Time demands
  • Burnout

It is crucial to approach the challenge with caution, listening to your body and finding balance to ensure safety and sustainability.

The 75 Hard Challenge holds promise as a transformative journey toward better health and fitness, says the expert. Structurally, it offers a clear roadmap, promoting healthy habits through exercise, hydration, nutrition, learning, and progress tracking. It fosters discipline, resilience, and accountability, leading to significant physical and mental transformation. However, results may vary based on individual circumstances, and it is essential to prioritise health and well-being above all else.

A woman running as part of the 75 Hard Challenge
Exercise twice a day as part of the 75 Hard Challenge. Image courtesy: Freepik

How to start the 75 Hard Challenge?

To conquer the 75 Hard Challenge, mastering its rules and setting clear goals are essential. Here is a guideline:

1. Follow a diet

To take up the 75 Hard challenge, you are required to adhere to a healthy diet of your choice. There is no room for cheat meals and alcohol. This step instills discipline in your eating habits, fostering healthier choices and eliminating the temptation to indulge impulsively.

2. Drink a gallon of water

Stay hydrated, which is crucial for overall health and cognitive function. Drinking a gallon of water or nearly 4 litre of water every day ensures proper hydration, enhances physical performance, aids digestion, and supports detoxification.

3. Exercise twice a day

Engage in two workouts every day, each at least 45 minutes long. This will promote physical fitness and boost endorphin levels, says the expert. You can go for a run or walk or swim. This step cultivates consistency in exercise habits, improves cardiovascular health, and enhances mood.

4. Read 10 pages of non-fiction

Read regularly to stimulate the mind, expand knowledge, and enhance cognitive abilities. Consistently reading non-fiction material promotes personal growth, fosters critical thinking skills, and encourages lifelong learning.

5. Take a progress picture

Document your physical transformation through progress pictures that serve as visual evidence of your journey. This step helps track changes in body composition, provides motivation to stay committed, and reinforces the habit of self-reflection.

The 75 Hard Challenge is a holistic programme, and each step plays a crucial role in fostering habits for physical, mental, and emotional well-being.



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