"I completed the viral TikTok 75 Hard Challenge and these are my results" (2023)

if you have seen this12-3-30 Trainingo25-7-2 TrainingChallenges, chances are you've encountered them too75 Hard Challenge. It has been viewed two billion times using the hashtag #75HardChallenge, but don't let its popularity fool you.

For those unfamiliar, the 75-Day Plan was created in 2019 by motivational speaker, podcaster, author, and supplement company owner Andy Frisella as a "transformative mental toughness program."

You should consult your doctor or other healthcare professional before attempting the 75 Hard Challenge.

in itswebsitehe writes, "75 HARD is the only program that can permanently change your life...from the way you think to the discipline you put into each task." The site also claims that more than 100,000 people thanks to the program "changed their lives completely." Sounds pretty impressive, right?

To be honest, the challenge isn't backed by science (read an example), and many argue that the extreme grind is unsustainable, restrictive, and potentially dangerous. With only 24/7 access and guidance from experts, I decided to give it a try and find out the truth so you don't have to. This is what happened.

Content Warning: Mentioned overtraining and restrictive eating.

The 75 Rules of Hard Dare

The 75 Hard Challenge consists of six "non-negotiable rules" that must be adhered to for 75 days:

  • Follow a diet, any diet.
  • Absolutely no alcoholic beverages or cheat meals (it is not specified what counts as a cheat meal)
  • Complete the 45 minutestraining sessionsper day (one of them must be out at any time)
  • Drink 4.5 liters of water a day
  • Take a picture of daily progress
  • Read 10 Inspirational Pages of Nonfiction Every Day

    Do you think it's too much? there's more If you can't complete these six tasks every day, you'll have to start over on the first day. Frisella admits that it may seem intense, but if you get through it, she states that "you'll be the toughest, most disciplined version of yourself on the other side."

    75 hard challenge perks

    Shooting according to all the above rules is final.Nosuitable for everyone (more on that later), but there are some rewards some can get, as well as the idea of ​​setting yourself a routine for 75 days (as long as it's not too strenuous).

    • This can help you develop healthy habits.

      "It will give you a sense of direction and structure," says Alex Parren, nutritionist atsuper zeros, Tell us. "For example, the nonfiction reading rule might encourage him to set aside time each day to expand his knowledge and help reduce stress and screen time."

      "I completed the viral TikTok 75 Hard Challenge and these are my results" (1)
      • His physical condition improves.

        "If you follow a good diet and exercise program for 75 days (although not as intense as this one), you're sure to improve your fitness and weight management," adds Eleanor Thrupp, nutritional therapist atbut intimate, "Drinking as much water as possible (but not necessarily as much as 15 gallons) will also keep you hydrated and make you feel more energized throughout the day."

        • It is customizable.

          Unlike other, more prescriptive challenges, the 75 Hard Challenge has an element of choice, he says.four fiveAmbassador and celebrity of the PTJenny Francis Townson. “You choose the diet that suits you best, you choose the exercises and you choose the books you want to read. It makes it more personal for you, which is good." As we always say, each body is individual.

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          75 risks in difficult challenges

          Despite glowing reports from the TikTok world, every expert I've spoken to about this feature agrees that the risks of the 75 Hard Challenge far outweigh the benefits. This is why:

          • Lack of scientific evidence.

            "Frisella doesn't provide any scientific evidence of how the components of the program work or demonstrate mental toughness, so it's really an arbitrary set of rules that have to be followed every day," says the psychologist and eating disorder expert.Raquel Evans.

            Parren agrees, stressing the "drink 4.5 liters of water a day" rule. "A person's water intake should be tailored to their individual needs, including body weight, muscle mass, exercise intensity, climate, and amount of sweat," she says. "For many people, drinking 4.5 liters is too much and can have negative physiological consequences."

            • The 75 Hard Challenge can potentially put you at risk of injury.

              The fact that the 75 Hard Challenge does not include anydays offIt's a big no-no, says personal trainerHanna Lewin. "Rest and recovery are an essential part of progress and I think it's incredibly irresponsible not to include them in the program," she says. If you run out of rest days, you are also at a much higher risk of injury.

              And since the fitness rule is open to interpretation—you get to choose which exercises to do—some can overdo the workout and lead to unsafe routines. no mentionheatingoCoolingneither, which also increases the risk of injury.

              • The 75 Hard Challenge can damage your relationship with food.

                "We know that most diets that limit calorie intake and list 'good' and 'bad' foods are not sustainable in the long term," says Evans. And just like the fitness rule, the program doesn't dictate what "diet" to follow. “This is a problem because it can cause some people to drastically reduce their calorie intake or eliminate an entire food group,” says Evans. "This can be dangerous to their health, especially if they have increased the amount of movement they do as part of the challenge."

                • Your mental health may suffer.

                  For Sarah Cannon, psychotherapist fromlive well uk, the mental health implications of pursuing the 75 Hard Challenge are concerning. "Play with the all-or-nothing mentality: You're either mentally strong or you're failing, there's no middle ground," she says.women's health. "If you can't keep up the intensity of the challenge, you can feel like you're not good enough and that can hurt your self-esteem."

                  And let's not start by taking "progress photos" every day. "This level of self-monitoring and comparison can lead to low self-esteem and body image, which is ironic considering that the goal of the challenge is to increase self-esteem."Kirsten Odicountedwomen's health.

                  Who should avoid the 75 Hard Challenge?

                  Anyone who thinks can be triggered by enforcing dietary rules, strict exercise habits and progress photos, Evans says. If you've ever dealt with an eating disorder, body dysmorphia, or exercise addiction, this is definitely not for you.

                  Lewin also emphasizes that those with injuries or existing health problems should consult a doctor before accepting the challenge.

                  With that in mind, I approached the 75 Hard Challenge with caution, vowing to listen to my body and not push myself too hard, and to always follow the advice of the experts. Please note and do not try this at home.

                  5 things I learned from the 75 Hard Challenge

                  1. There are many good things when it comes to exercise.

                  "I completed the viral TikTok 75 Hard Challenge and these are my results" (2)

                  The first and most obvious thing that struck me about the 75 Hard Challenge was the importance of rest days. Although one of my daily 45 minute workouts was ayIn the park, after three weeks without days, my body was struggling and suffering from sore knees and sore Achilles tendons. I was alsoexhausted.

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                  Francis-Townson says this is not surprising. "Lack of rest means our muscles don't have time to repair themselves and inflammation doesn't have time to subside, leading to pain and injury."

                  Lewin agrees that overtraining will do more harm than good, very validly pointing out that if you're too exhausted or too exhausted to put in a workout to the best of your ability, it defeats the point of a challenge from the start. .

                  So after three weeks I decided to reduce the intensity.HIIT trainingI did (from five a week to two a week) and continued with morelow impact trainingAsYogamipilates. While that helped, it was still too much for me to train every day, so after about four weeks, I started giving myself one day off a week. I don't think you should force yourself to exercise if you don't feel like it, and although I've always exercised regularly, I know it's not doing me any favors.

                  See how weeks one and three compare.

                  • Week 1:
                  • Monday: F45 Class
                  • Tuesday: F45 Class
                  • Wednesday: 5K run
                  • Thursday: F45 Class
                  • Friday: Class F45
                  • Saturday: F45 class
                  • Sunday: 5K race
                    • week 3:
                    • Monday: 1 hour yoga class
                    • Tuesday: 45 minute Pilates video on YouTube
                    • Wednesday: walk/run
                    • Thursday: Yoga video on YouTube
                    • Friday: Class F45
                    • Saturday: Pilates video on YouTube
                    • Sunday: Class F45

                      And youthey areIf you are considering trying the 75 Hard Challenge, Parren strongly recommends that you seek the advice of a qualified fitness professional to ensure that your training plan is safe and effective.

                      2. Diets don't work

                      I'm not a fan of diets. I admit I used to be drawn to the diet culture of cutting carbs and denying myself "evil" foods (anyone know what that means?), but now I'm at a point where I firmly believe you should force it to eat. a way that brings you joy.

                      However, for the purposes of this challenge, my interpretation of a "diet" was to be dairy-free for the entire period. I thought dairy isn't always my opinion (I've had stomach issues from overeating in the past), so giving it up for 75 days might be beneficial. Also, there are so many great alternatives these days (great non-dairy Ben & Jerry's), so it wasn't too difficult for me.

                      The real fight on the nutrition side was the "No Cheat Meals" rule. I'd say 80% of my diet is "healthy": I eat lots of fruits and vegetables, make sure I'm getting enough protein, and watch my fiber intake.

                      At the same time, I love pizza, burgers, and donuts, and while the rules aren't specific about what counts as a "cheat meal," I'm not sure this is sanctioned and it was hard to avoid. My boyfriend and I love to eat out on the weekends, so we'd have to go to "healthy" restaurants or I'd have to opt for superfood salads while he wolfed down pizza, garlic bread, and brownies. Not that one.

                      "I completed the viral TikTok 75 Hard Challenge and these are my results" (4)
                      (Video) I made the World's most IMMERSIVE D&D Table...

                      By the fourth week, she couldn't stop thinking about sweet foods. I tried to satisfy my cravings with 85% dark chocolate, but it definitely wasn't enough. Once the challenge was over, I overindulged in all the foods that I had denied myself. That's to be expected, says Evans. "Food that is taboo can often make you crave more, and you are likely to overeat when the opportunity presents itself."

                      "I completed the viral TikTok 75 Hard Challenge and these are my results" (5)

                      Cannon is also not a fan of cheat meals. "Using the phrase 'cheat food' ascribes morality to food," he explains. "Getting out of the way and eating something we tell ourselves we can't eat can lead to feelings of guilt and shame and even cycles of overeating and restricting ourselves."

                      A balanced diet has room for all the foods you enjoy, experts argue, and I couldn't agree more.

                      3.Quitting alcohol can be really empowering

                      "I completed the viral TikTok 75 Hard Challenge and these are my results" (6)

                      One aspect of the 75 Hard Challenge that I found beneficial was the lack of alcohol. I'm not a big drinker, but I do enjoy a few cocktails on Friday nights, and for me, drinking is an unavoidable part of social life, so I wasn't too sure I'd be able to do a full 75-day T. However, once I got started, it was surprisingly easy and enjoyable.

                      I found that I had more energy for my workouts, slept well, and worried less about the little things. I was also pleasantly surprised to learn that I could handle social situations without the crutch of a drink. Instead I opted for non-alcoholic beer or brewed non-alcoholic gin (excellentNutfor this) and tonics. It's not something I'll move on from, as I prefer the taste of actual alcohol, but it was an enlightening experience to know that I can easily enjoy social events without alcohol, and I'm glad I did.

                      4.You have to listen to your body and find what works for you.

                      "I completed the viral TikTok 75 Hard Challenge and these are my results" (7)

                      Not surprisingly, some of the rules didn't work for me. For example, photographing progress was too stimulating so I stopped after the first week, drinking 4.5 liters of water was too much (I averaged 2 liters) and who really has time to do 90 minutes every day of exercise (I have about half together)?

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                      I also didn't like how it was all inclusive. Life is all about balance, but with the 75 Hard Challenge, it's easy to neglect other important areas of your life, like relationships, hobbies, and socializing. Also, the fact that if you miss a day you have to start from scratch is downright ridiculous. You wouldn't be human if you didn't make mistakes from time to time, and that doesn't justify punishment.

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                      “I did the 12-3-30 workout every day for a week”"I did the Stairmaster 25-7-2 workout every day"

                      "This sets people up for failure, as life is unpredictable and can often derail the best-laid plans," says Cannon. "The only way to see your success is when you follow those strict rules that someone else created, instead of doing what has real value and meaning to you." In other words, it is imperative to make some positive lifestyle changes. , but following a set of rules set by someone who doesn't actually know anything about you isn't the best way to go.

                      Evans adds: "It's a much better idea to tune in to how you're feeling and decide what would benefit your mental and physical health on any given day."

                      Lewin's recommendations? Take some time to reflect on his own routine and personal goals. "Once you've evaluated this, seek the advice of a qualified professional who can help you with a plan to get you there." As we always say, if it's your lifestyle, you're much more likely to follow it.

                      5. "Healthy" Habits Are Not So Healthy When They Affect Your Mental Health

                      On paper, I was the epitome of "healthy" during the challenge. I exercised a lot, ate as much nutritious food as I could, drank a lot of water, and avoided alcohol. If I've posted progress photos, you may have seen a physical change, but mentally the challenge has taken its toll and that's important.

                      I was super busy at work and had a lot going on in my personal life, so following the six rules every day was exhausting.

                      "We need to think about when healthy behaviors actually become harmful," says Evans. “When someone is upset about completing daily tasks and their mental or physical health has been negatively affected, it is a red flag that what they are doing is no longer healthy.”

                      He's right, and with that advice in mind, on day 50 I decided enough was enough and completed the challenge. Do I feel guilty for missing the 75 days? No way. The challenge no longer worked for me, and that certainly doesn't make me a failure, and neither do you.

                      the game

                      I can confirm that I would not recommend the 75 Hard Challenge. who knew I admit that Ipaper binTake some positives out of the experience, like reading more and drinking less, but that's about it. There are many more effective and less extreme ways to challenge yourself and work on your health and fitness.

                      “Ultimately, you have to be kind to yourself and realize that you can work towards your goals with what you have now. It doesn't have to be all or nothing. Progress trumps perfection,” says Cannon. speak louder

                      If you or someone you know is struggling with an eating disorder, please contact us.Hit, the UK-based charity that hopes to end the pain and suffering caused by eating disorders.
                      T:0808 801 0677MI:help@beateatingdisorders.org.uk, Under 18 Years of Age:fyp@beateatingdisorders.org.uk


                      How long does it take to see results from 75 Hard? ›

                      The founder says that there is not a “weight loss guarantee,” but that on day one, you'll look one way; on day 30, you'll look another way; and on day 75, you'll definitely look and feel different than on day one.

                      What to do after finishing 75 Hard? ›

                      For one, Phase 1 is the program that immediately follows 75 HARD. You must complete the 75 HARD program before moving on to Phase 1. Another important thing to know is that if you fail at any time throughout Phase 1, you have to restart on Day 1 of Phase 1.

                      Is the 75 Hard Challenge worth it? ›

                      The Takeaway

                      The 75 Hard Challenge is a viral trend involving strict rules that are promoted as benefiting mental, physical, and emotional strength. While you'll likely feel accomplished if you can stick to it for the entire 75 days, chances are you'll be exhausted and potentially unsure of how to proceed on day 76.

                      What I learned from 75 Hard? ›

                      Completing 75 Hard made me stronger mentally and physically than I've been in a long time. I feel more prepared today to tackle the next “pandemic” or election cycle. I've realized I can accomplish and overcome anything when I stop making excuses, block out the noise (there's so much right now), commit and take action.

                      How much weight can you lose on the 75 Hard Challenge? ›

                      This healthy eating plan helps you lose up to 7.5 pounds in the first 75 days, and it's easy to follow if you are serious about losing weight fast. Each of the 75 meals in this low-carb diet serves a specific purpose for maximizing weight loss results and general body transformations.

                      What are the cons of 75 Hard? ›

                      Potential Drawbacks of 75 Hard

                      It's very restrictive in terms of diet and doesn't allow for any 'cheat meals.' This [rigidity] can make it difficult to stick to [in the] long term and may even lead to an unhealthy relationship with food,” he says.

                      What are the side effects of the 75 Hard Challenge? ›

                      The 75 hard could be harmful to your mental or physical health. There are no professionals or accountability making sure you are making diet and fitness choices that are good for your body. Excessive exercise and restrictive dieting can have harmful effects including adrenal fatigue and your hormone health.

                      Will 75 Hard change your life? ›

                      If you have the time and inclination, 75 Hard might be good way to kick-start some positive change in your life. However, you will have to do research on fitness and nutrition programs to ensure you follow a sensible plan.

                      How many people have completed 75 Hard? ›

                      On his website, he writes: '75 HARD is the only program that can permanently change your life...from your way of thinking, to the level of discipline you approach every single task in front of you with.' The website also claims that more than 100,000 people have 'completely changed their lives' thanks to the programme.

                      How often should you do 75 Hard? ›

                      5 rules of 75 HARD

                      Workout twice a day every day, for at least 45 minutes per day. One workout must be outdoors. Drink 1 gallon of water per day. Take progress pictures every single day.

                      Can you do 75 Hard twice? ›

                      How can I do 75 Hard again? Congratulations on finishing 75 Hard! If you still want to restart 75 Hard, the you can go back and restart 75 Hard by editing your progress in the settings screen.

                      Does walking count for 75 Soft? ›

                      The only rule is that you move your body for 45 minutes a day, reserving one day a week for active rest. Active rest essentially entails any low-impact, low-intensity activity like walking, swimming, or yoga.

                      Is 75 Hard for losing weight? ›

                      If you eat a pretty healthy diet and then start counting macros or cutting out sugar and alcohol when you start 75 Hard, you probably are going to lose weight. An hour and a half a day is also a lot of exercise—so if you aren't moving around that much now, it's possible you could see some weight loss.

                      Do you have to workout every day on 75 Hard? ›

                      Complete two 45-minute workouts

                      Throughout the duration of the 75 Hard Challenge, individuals are expected to complete two 45-minute workouts every day, one inside and one outside (regardless of the weather).

                      Is 75 Hard bad for mental health? ›

                      With only six rules, 75 Hard may seem like a straightforward challenge, but experts say its rigid and restrictive nature could do unintended negative harm. They caution that it's also not suitable for those prone to anxiety or obsessive tendencies, as well as those with other mental health issues.

                      Can you drink coffee on 75 Hard? ›

                      Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

                      Is there something easier than 75 Hard? ›

                      The Alternative 75 Soft Challenge

                      The 75 Soft Challenge has four rules, which are to be followed for 75 days as well: Eat well and only drink on social occasions. Train for 45 minutes per day and include one day of active recovery per week. Drink 3 liters of water per day.

                      What is the most popular diet for 75 Hard? ›

                      If you want to do Hard 75, pick a science-backed healthy diet like the Mediterranean Diet or the Dash Diet, rather than a weight-loss diet or a highly-restrictive diet like the Military Diet or Whole30.

                      What happens if you miss a day of 75 Hard? ›

                      If you miss one of the five daily tasks in 75 Hard, you must start over at day one. 75 Hard is definitely not a diet plan — and it's not a fitness plan either, according to Andy Frisella, creator of 75 Hard and host of the "Real AF" podcast.

                      How can I not gain weight after 75 Hard? ›

                      Here is what actually works:
                      1. Eat less calories than you burn. ...
                      2. Cut (or reduce) sugar, fast foods, soft drinks, and alcohol. ...
                      3. Increase your protein intake. ...
                      4. Drink way more water. ...
                      5. Walk more. ...
                      6. Exercise daily.
                      Nov 15, 2021

                      What is the next phase after 75 Hard? ›

                      After completing Andy Frisella's 75 Hard program and seeing the life changing results that came from it, it was only natural to keep things going. 75 Hard is the prerequisite for a larger mental toughness program called Live Hard.

                      Can you get in shape at 75? ›

                      No matter what your age, you can improve your fitness.

                      If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

                      What is 75 Hard and how could it change your life in 2023? ›

                      The 75 Hard challenge asks people to follow a set of five rules for 75 days with no breaks. If a person fails a day, they have to restart from day one. The challenge has become popular on Instagram and TikTok with people showing their incredible results from day one to day 75.

                      Is a cold shower part of 75 Hard? ›

                      The 3 extra tasks for 75 Hard Phase 1: 5-minute cold shower. 10 minutes of visualisation.

                      How much water should I drink for 75 Soft? ›

                      With 75 Soft, the rules are as follows: One 45-minute workout per day (one day of active recovery each week) Drink approximately one gallon of water per day.

                      Do you count calories on 75 Hard? ›

                      You can use apps such as MyFitnessPal to help you track all your food. However, keep in mind that you do not need to count calories for the 75 Hard program.

                      What is the lighter version of 75 Hard? ›

                      The 75 Medium challenge is a lighter approach to Andy Frisella's 75 Hard. 75 Medium focuses on creating better habits around exercise, healthy eating, and mindfulness.

                      What age is the hardest to lose weight? ›

                      Typically from the age of 40, testosterone levels drop. As testosterone is responsible for regulating fat distribution, muscle strength and muscle mass, less testosterone can make it harder to burn calories. Both men and women produce less growth hormone from middle age, another hormone involved in regulating body fat.

                      What age is easier to lose weight? ›

                      The finding of the study suggests that people in middle age certainly gain weight and it is harder for them to lose it, but slow metabolism is not the real reason behind it. It was revealed that from the 20s to the 50s the energy expenditure is the most stable.

                      Can you drink flavored water on 75 hard? ›

                      The water must be plain, unflavored and non-carbonated. You're welcome to drink those separately as long as they are in line with your diet, but they would not count towards your daily water intake.

                      What is the best time for hard workout? ›

                      Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you'll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.

                      Can you have any sugar on 75 Hard? ›

                      75 Hard Challenge Rules

                      Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.

                      Can you have soda on 75 Hard? ›

                      In a nutshell, the 75 day program requires you to...

                      No alcohol or cheat meals. (For me, I also stopped drinking soda.) Two 45-minute workouts (with at least one being outside). Drink one gallon of water.

                      Can you use an umbrella in 75 Hard? ›

                      The outdoor workout also got challenging because it must occur rain or shine. “It was tough on the days when it was freezing, or there were torrential downpours because you can't use an umbrella or a covered shelter for the workout,” Baker explains.

                      How many weeks is 75 soft? ›

                      The 75 Soft Challenge lasts 75 days. You are to do each daily task every day of the challenge. Here are the four 75 Soft challenge rules you must follow: Eat a healthy, well-balanced diet, drinking only on social occasions.

                      How many months is 75 Hard? ›

                      75 Hard isn't known as one of the more intense fitness challenges for nothing, though. Read on to learn even more about this two-and-a-half-month fitness endeavor.

                      Is 75 Hard a book or journal? ›

                      Yes! This is a hardcover book. What's the difference between the 75 Hard book and the app? The 75 HARD book will give you insight as to why Andy originally created the program, and gives an in depth look into each task of the program, and how to get the most value from it.

                      How to lose weight from 85 to 75? ›

                      Right now my weight is 85 kg I want to reduce it to 75 kg what are the measures I need to adopt to reduce it to a certain level. Hello, you need to reduce your daily carbohydrates and fat intake, increase protein in your diets. Eat small meals (5 - 6 meals) throughout the day, after every 2-3 hours.

                      How to lose weight from 80 to 75? ›

                      Remember, there's no magic bullet for weight loss. The key to losing weight is burning more calories than you consume. Choose a variety of healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.

                      How to lose weight from 75 to 60? ›

                      Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

                      What are the 5 foods that burn belly fat? ›

                      7 Foods that Burn Belly Fat
                      • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
                      • Swap your beef for salmon. ...
                      • Yogurt. ...
                      • Red bell peppers. ...
                      • Broccoli. ...
                      • Edamame. ...
                      • Diluted vinegar.

                      At what age is it hard to lose belly fat? ›

                      As a result, losing belly fat often takes hard work, especially if you're in your 40s or older. That's because your hormones and your belly fat affect each other, and as your hormone levels change during middle age, fat around your midsection tends to accumulate faster than it does in other areas.

                      Is 75 days hard worth it? ›

                      The bottom line is that 75 Hard is likely not a good program for beginners who are just starting to work on improving their health and fitness levels. However, for those wanting to take things to the next level, it can do that.

                      Does 75 Hard change your life? ›

                      Overall, each critical task has the potential to improve some aspect of your life, and there is no denying that many individuals could see results from this type of program. The critical tasks in the 75 Hard challenge have the potential to improve aspects of your fitness and mental health.

                      How long does it take to see results from working out hard? ›

                      Some people will feel stronger in just 2-4 weeks. For others, depending on their muscle fiber makeup, other genetic qualities, and the quality of their workouts, results in strength are generally seen in 8-12 weeks, according to the researchers. Skeletal muscles aren't the only muscles that get stronger with exercise.

                      Why am I not seeing results from working out? ›

                      You're not varying your workouts

                      You're body needs new stimuli and progressive training if you want to see results. A more developed cardiovascular system will also increase your ability to recover faster. Both HIIT and steady-state cardio are essential even if your main goal is to build muscle and strength.

                      How do you know if you worked out hard? ›

                      When you finish an effective workout, you should feel tired but not exhausted. A good workout will give you energy and make you feel stronger when you leave. After a high-intensity set, your heart rate is up and you're out of breath. Recovery should be fairly efficient, leaving you ready to continue your exercises.

                      How do you know if you worked out to hard? ›

                      Constant Fatigue, Irritability, and Low Energy Being exhausted may signal you are pushing your body too far, too fast, according to ACE. Getting Tired Early in Your Workout Premature muscle fatigue is (usually) a sign something is wrong, Miranda says.

                      Does walking count 75 Hard? ›

                      Does a 45 minute outdoor walk count as my outdoor workout? Yes! Just make sure that you're walking with intention, not just out for a leisurely stroll.

                      Does walking count for 75 soft? ›

                      The only rule is that you move your body for 45 minutes a day, reserving one day a week for active rest. Active rest essentially entails any low-impact, low-intensity activity like walking, swimming, or yoga.

                      What diet is best for 75 Hard? ›

                      75 Hard Diet

                      You could choose low-carb, Whole30, vegan, or carnivore. The fact that he emphasizes “no cheat meals” is also concerning. That view of food is harsh and can lead to disordered eating. Because it really emphasizes the 75 days, it's not ideal for someone trying to make permanent lifestyle changes.

                      Do you take cold showers for 75 Hard? ›

                      The 3 extra tasks for 75 Hard Phase 1: 5-minute cold shower. 10 minutes of visualisation. 3 Power List items.


                      1. I built an entire city for just ONE PERSON in Cities Skylines!
                      (Real Civil Engineer)
                      2. will.i.am, Lil Wayne - THE FORMULA (Official Music Video)
                      (will i am)
                      3. I Opened 300 Exclusive Jelly Eggs in Roblox Pet Simulator X FT. Preston
                      4. I Busted 42 STAR WARS Myths in Fortnite!
                      5. I infiltrated a cheater lobby…
                      6. "Come on, play one French song. I'll sing it!'


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