While that may be helpful for people trying to kickstart a health journey, once you complete the program, you may "let the pendulum swing in the other direction" if you don't have a proper plan for once you're finished, Kitley says. Kelley Kitley, a licensed clinical social worker and women’s mental health expert, also sees pros to programs like 75 Hard. Frisella started the program after seeing people around him start and quit coaching programs and fitness plans. According to Frisella, the program is not a diet nor fitness plan. Ahead, discover the 75 Hard challenge rules and whether it’s safe for you. If you are a TikTok enthusiast, you’ve probably seen people doing the 75 Hard and the 75 Soft Challenge. I created a planner for those who want to use this system to track their process. Record and analyze your workouts, calories burned, distance covered, and more. I also have more energy, which has made a huge difference in how I spend time with my son. Through strength training and diet shifts. At one point, I became obsessed with the scale and started checking every day. Once a week I also practice a type of fasting known as OMAD, or one meal a day. Books and Blog While it’s not necessarily dangerous, anyone who is inexperienced with exercise might overexert themselves, and others might restrict their eating too much or over-hydrate without intending to.While weight wasn’t a big issue for me in childhood, I found myself struggling to lose weight as an adult.I incorporate strength training exercises like Romanian deadlifts, weighted squats, kickbacks and lat pulldowns into my routine to help build muscle mass and supercharge my metabolism.Jordan Metzl’s Workout Prescription,” and as a fan of mental and physical commitments, he can see the perks of a program like 75 Hard.I was strength training at the gym twice a day, skipping cheat meals and reading 10 pages of a book every day."Diversifying workouts can balance the loads placed on different muscle groups, and modulating the intensity/volume of a workout can allow the body to recover, which can help minimize the risk of overuse injury," she says.“It’s gaining a lot of momentum and a lot of steam, and the reason is that it works,” Frisella said in a 2020 episode of his podcast, in which he outlines the six 75 Hard challenge rules.Once a week I also practice a type of fasting known as OMAD, or one meal a day.While that may be helpful for people trying to kickstart a health journey, once you complete the program, you may "let the pendulum swing in the other direction" if you don't have a proper plan for once you're finished, Kitley says. Similarly, 75 Hard requires an all-or-nothing mentality, Kitley points out. Hildebrandt fears that, even for people with no history of disorder, the high chance of failure built into 75 Hard may cause people to lose motivation. Hildebrandt also thinks there may be psychological consequences for some people who attempt 75 Hard. “Most calories we burn each day are due to our basal metabolic rate, not exercise. I incorporate strength training exercises like Romanian deadlifts, weighted squats, kickbacks and lat pulldowns into my routine to help build muscle mass and supercharge my metabolism. I now work out about four to five days a week. Exercise, diet and mental health are highly individualized, and for that reason, Siddiqi says there’s a “high likelihood for harm when it comes to the strict engagement” required of 75 Hard. While there's no specific diet Rizzo recommends you follow during your 75 days, she says to focus on well-balanced meals. Because 75 Hard calls for two workouts per day, “something like walking or low-intensity exercise is a necessity because it might not be safe otherwise,” Davis adds. For example, read any book you like, and allow yourself rest days from exercise so your joints and muscles can recover. On his website, Frisella wrote that he chose 75 days "because that is how long it will take for you to develop these skills ... skills that will stick with you long after you’ve completed the program." Before, I had a hard time keeping up. While I’m still on my journey and haven’t yet reached my goal weight, losing weight has already changed my life in so many ways. Focusing on nutrition and cutting back on fast food has made a huge difference in my weight loss journey. I saw big weight loss results when I revisited the scale While weight wasn’t a big issue for me in childhood, I found myself struggling to lose weight as an adult. Free templates and tools to help you get organized, be more productive, and live your best life! If you’re unsure how to create or use a digital planner, see the article on digital planners for helpful tips and guidance. You can use the planner digitally or print it out, depending on your preference. No, the challenge specifies reading physical or eBooks. “The longer you do something, the more likely you are to build that and reinforce that,” he explains, but 75 days won’t automatically make you maintain a mental, fitness and healthy-eating regimen. My own journey has taught me that when it comes to prioritizing your health and achieving weight loss, you don’t need to wait until next week, next month or a special day of the year. Therefore, in two people who are the same weight, the person with more lean body mass will have a higher basal metabolic rate and may be burning hundreds of calories more each day.” This version maintains a focus on building discipline but includes more flexibility, such as modified rules for diet, workouts, and rest days. I also have more energy, which has made a huge difference in how I spend time with my son.Introducing 75 Day Challenge - the ultimate fitness challenge app designed to transform your workouts and boost your motivation like never before!I created a planner for those who want to use this system to track their process."You don’t achieve what I’m talking about by doing the program for just a few days or a few weeks," he added.I started building a routine around working out and changing my eating habits, but what helped me the most was discovering the viral “75 Hard” weight loss challenge.The 75 Hard Challenge is a popular diet-adjacent practice.Frisella says the rules of 75 Hard are simple — but that doesn’t mean the plan is easy. “Sustainability is the holy grail of lifestyle modification,” he tells TODAY.com. By day 75, you might notice a difference in your appearance and how you think, but it may not be a sustainable change because it happened so intensely and quickly. Injury, however, might be a sign that this challenge isn't the best fit for you, Tanaka adds. Moving forward, you might switch to different forms of exercise to allow your injuries to properly heal, Dr. Miho Tanaka, Ph.D., physician and director of the Women’s Sports Medicine Program at Mass General Brigham tells TODAY.com. Before he sent 75 Hard out into the world, the 39-year-old entrepreneur wrote down the rules of his 75-day plan and attempted it himself.“I have found that different people respond to different concepts.The free planner is designed to help you track and stay accountable for each of the daily tasks.In fact, many experts believe small, gradual lifestyle changes that you can build on and adjust are much more effective than temporary, drastic ones.Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions.Free templates and tools to help you get organized, be more productive, and live your best life!This is known as zone 2 cardio which is optimal for weight loss, TODAY.com previously reported. Here are some tips to help you get started and more readily achieve your goal the first time, with no restarts. Here are the things you need to do to complete the challenge. As anyone who’s ever made and broken a New Year’s resolution can tell you, the challenge is all about sticking to it. While this particular challenge is often confused with a diet, it contains instructions to follow a diet and is not in itself a diet. We provide a free typeable or printable 75 Hard Challenge PDF with the rules and a tracker for those who want to take this challenge! Try newl challenges to see who can achieve the highest step count, longest distance, or fastest time. Metzl said it’s OK to attempt to reach higher amounts of active time. Jordan Metzl’s Workout Prescription,” and as a fan of mental and physical commitments, he can see the perks of a program like 75 Hard. “If you follow the program exactly as it’s laid out, you will be a completely different person,” he said. There are five daily tasks (plus one overarching rule) that must be executed consistently for the entire 75 days. Before he sent 75 Hard out into the world, the 39-year-old entrepreneur wrote down the rules of his 75-day plan and attempted it himself. Hard Challenge Rules & PDF Planner Losing weight and prioritizing my health has made a huge difference in every area of my life and I’m excited to see the changes that will continue. I started building a routine around working out and changing my eating habits, but what helped me the most was discovering the viral “75 Hard” weight loss challenge. Having a positive and determined mindset is key to completing the program and staying motivated throughout the 75 days. Your diet plan should align with your health and fitness goals. What is the 75 Hard Challenge Both challenges last 75 days and involve completing a list of mandatory activities daily. Introducing 75 Day Challenge - the ultimate fitness challenge app designed to transform your workouts and boost your motivation like never before! “At the end of the day, the best outcomes come from the things that you can truly enjoy and integrate into your life,” he explains. "While weight loss does require some level of restriction, going 100% all out with it is just a recipe for failure," says Rizzo. Follow today “This model could be helpful for people who are trying to create major behavior changes,” Kitley tells TODAY.com. “As long as you’re paying attention to your body and making sure pain isn’t changing the way you move, this should be fine,” Metzl adds. “I have found that different people respond to different concepts. “In general, people have way more in their tank than they think they do,” Metzl tells TODAY.com. The program has so many fans, that social media users have created multiple variations of the challenge that last for longer periods of time, tweak some of the requirements and cater to various physical needs. After completing the 75-day program, TikToker Madison Jan said, “I fell in love with myself and my life again,” in a video that racked up 2.8 million likes. Some are physical — with before-and-after photos showing significant weight loss and muscle growth — but many also document a mental and emotional transformation. Hard challenge: Habit 75 Day “At the end of the day, the best outcomes come from the things that you can truly enjoy and integrate into your life,” he explains.It includes sections to log your meals, water intake, workouts, reading, and progress photos, ensuring you never miss a step.I now work out about four to five days a week.Therefore, in two people who are the same weight, the person with more lean body mass will have a higher basal metabolic rate and may be burning hundreds of calories more each day.”Rest and recovery are essential to health, and this challenge doesn’t allow for much of that, increasing the likelihood of injury, he adds."That’s why I created 75 HARD, a free program that will build that mental strength and discipline within you." Use the planner to break it into smaller goals (e.g., 8 ounces every hour). Start by spreading your water intake throughout the day. It includes sections to log your meals, water intake, workouts, reading, and progress photos, ensuring you never miss a step. The free planner is designed to help you track and stay accountable for each of the daily tasks. “It’s gaining a lot of momentum and a lot of steam, and the reason is that it works,” Frisella said in a 2020 episode of his podcast, in which he outlines the six 75 Hard challenge rules. "That’s why I created 75 HARD, a free program that will build that mental strength and discipline within you." He calls it a “mental toughness” program, like “an Ironman for your brain.” Many of them test mental toughness, dedication and stamina, and the ever popular 75 Hard challenge is no exception. After completing 75 Hard, I transitioned to my current routine to continue with my weight loss journey in a much more sustainable way. Still, it kickstarted my weight loss goals. I decided to take the plunge and start 75 Hard in November, and it really helped me focus on and prioritize my weight loss. Stick to "meals with whole foods and focus on getting enough protein to build muscle and some carbs to fuel your workout," she says. The rules also say you can't have alcohol or cheat meals which is tough to sustain, she adds. "That means eating some form of carbs before the workout, such as a bowl of oatmeal or a piece of fruit, and carbs and protein after the workout, like a smoothie with yogurt and fruit or eggs on toast," Rizzo says. "Diversifying workouts can balance the loads placed on different muscle groups, and modulating the intensity/volume of a workout can allow the body to recover, which can help minimize the risk of overuse injury," she says. Rest and recovery are essential to health, and this challenge doesn’t allow for much of that, increasing the likelihood of injury, he adds. Last, some people may risk injury if they attempt to complete 75 Hard because of the intensity of the exercise element. In fact, many experts believe small, gradual lifestyle changes that you can build on and adjust are much more effective than temporary, drastic ones. To start, the 75 Hard challenge is a substantial time commitment. Try newl challenges to see who can achieve the highest step count, longest distance, or fastest time.The 75 Hard challenge, which has taken social media by storm, was created by entrepreneur and author Andy Frisella.Dr. Shane Davis, sports medicine physician at Tufts Medical Center, says to listen to your body if you can’t finish and discourages everyone from doing the challenge for longer than 75 days.Two staples that help me wind down are using magnesium oil spray on the bottoms of my feet and drinking MoonBrew magnesium hot cocoa.This PDF planner includes the 75 Hard Challenge rules, a 75 day countdown, food log, body measurement trackers and workout logs.Frisella says his plan is less about building muscle and losing weight and more about exercising skills like determination, self-esteem, confidence and discipline.Injury, however, might be a sign that this challenge isn't the best fit for you, Tanaka adds.Before, I had a hard time keeping up. Plan ahead, dress appropriately, and use the planner to schedule outdoor-friendly activities. The challenge requires at least one outdoor workout daily, regardless of the weather. Write down why you started the challenge, celebrate small wins, and focus on the mental and physical benefits you’re gaining. Whether it’s a calorie-specific diet, keto, paleo, or plant-based, the key is strict adherence with no cheat meals or alcohol. If you miss even one task on any day, you must restart the challenge from Day 1. My own journey has taught me that when it comes to prioritizing your health and achieving weight loss, you don’t need to wait until next week, next month or a special day of the year.Both challenges last 75 days and involve completing a list of mandatory activities daily."That means eating some form of carbs before the workout, such as a bowl of oatmeal or a piece of fruit, and carbs and protein after the workout, like a smoothie with yogurt and fruit or eggs on toast," Rizzo says.These challenges are designed to help people feel better and more confident and they claim to improve mental and physical health.The program has so many fans, that social media users have created multiple variations of the challenge that last for longer periods of time, tweak some of the requirements and cater to various physical needs.For example, read any book you like, and allow yourself rest days from exercise so your joints and muscles can recover.It may surprise you to learn that there are very few rules to the 75 Hard Challenge.If you are a TikTok enthusiast, you’ve probably seen people doing the 75 Hard and the 75 Soft Challenge. After that I head to the gym, where I always stretch first since I work with pretty heavy weights and want to make sure my muscles are ready to go. Two staples that help me wind down are using magnesium oil spray on the bottoms of my feet and drinking MoonBrew magnesium hot cocoa. “I have more energy now, which has made a huge difference in how I spend time with my son.” —Brielle Miller But when I saw other women online lifting weights, I decided to shift my focus. I was strength training at the gym twice a day, skipping cheat meals and reading 10 pages of a book every day. This PDF planner includes the 75 Hard Challenge rules, a 75 day countdown, food log, body measurement trackers and workout logs. “Most people want a better life,” says Hildebrandt, but most people don’t actually need strict rules to get there. Because of the lack of down time and the rigidity this challenge requires, you might have a hard time tailoring it to your body's needs, she adds. Frisella says his plan is less about building muscle and losing weight and more about exercising skills like determination, self-esteem, confidence and discipline. The #75HardChallenge hashtag has more than 1 billion views on the platform, and the videos showcase drastic results. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. If you prioritize yourself and your fitness, you will reap the benefits. Any time you start is the right time. "Many people find the rule to work better for them — meaning they eat a healthy well-balanced diet 80% of the time and indulge in some of their favorite (maybe less healthy) foods 20% of the time. This style of eating is more sustainable in the long run." Considering the rules for 75 Hard dictate you must workout twice a day, fueling and recovering properly is a big deal, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. "You don’t achieve what I’m talking about by doing the program for just a few days or a few weeks," he added. Dr. Shane Davis, sports medicine physician at Tufts Medical Center, says to listen to your body if you can’t finish and discourages everyone from doing the challenge for longer than 75 days. The intensity of the program seems to be attractive to people who are seeking dramatic change and it’s taken off. Frisella says the rules of 75 Hard are simple — but that doesn’t mean the plan is easy. Over 1 million people from all over the world have completed 75 Hard, according to Frisella’s website. 75 Hard, though, seems to be as intense for your body as it is for your brain — given all the photos of 75 Hard devotees with chiseled abs. The Viral 75 Hard Challenge Helped Me Lose 35 Pounds Fast—and Finally Keep Up With My Son “An exercise program should also include 150 minutes of moderate intensity aerobic (cardio) exercise each week, or 30 minutes, five days a week,” says Dr. Thompson. The challenge lasts 75 days, hence the name, and revolves around a handful of essential tasks that people often struggle with. These challenges are designed to help people feel better and more confident and they claim to improve mental and physical health. "One of the most important principles when beginning a new workout regimen is allowing your body enough time to adapt to each level of activity, which includes having enough rest and time to recover," says Tanaka. While it’s not necessarily dangerous, anyone who is inexperienced with exercise might overexert themselves, and others might restrict their eating too much or over-hydrate without intending to. This is known as zone 2 cardio which is optimal for weight loss, TODAY.com previously reported. “Walking is a great form of exercise and it’s attainable for everyone,” says Davis. Dr. Asad Siddiqi, sports medicine expert at Weill Cornell Medicine and NewYork-Presbyterian, says he applauds the commitment required of the challenge — but he suspects it doesn’t always lead to permanent lifestyle changes because 75 Hard isn’t sustainable. After you complete 75 Hard, it’s natural for your body to crave rest, and you might find yourself reverting to old habits once it’s over. Similarly, 75 Hard requires an all-or-nothing mentality, Kitley points out.This version maintains a focus on building discipline but includes more flexibility, such as modified rules for diet, workouts, and rest days.“However, sustaining a program like this forever is incredibly challenging for most people.”After completing the 75-day program, TikToker Madison Jan said, “I fell in love with myself and my life again,” in a video that racked up 2.8 million likes.Over 1 million people from all over the world have completed 75 Hard, according to Frisella’s website.Many of them test mental toughness, dedication and stamina, and the ever popular 75 Hard challenge is no exception.Any time you start is the right time.Dr. Asad Siddiqi, sports medicine expert at Weill Cornell Medicine and NewYork-Presbyterian, says he applauds the commitment required of the challenge — but he suspects it doesn’t always lead to permanent lifestyle changes because 75 Hard isn’t sustainable.If you miss even one task on any day, you must restart the challenge from Day 1.After completing 75 Hard, I transitioned to my current routine to continue with my weight loss journey in a much more sustainable way. What Happens After You Complete 75 Hard? “As long as you’re paying attention to your body and making sure pain isn’t changing the way you move, this should be fine,” Metzl adds."One of the most important principles when beginning a new workout regimen is allowing your body enough time to adapt to each level of activity, which includes having enough rest and time to recover," says Tanaka.While this particular challenge is often confused with a diet, it contains instructions to follow a diet and is not in itself a diet.Focusing on nutrition and cutting back on fast food has made a huge difference in my weight loss journey.After that I head to the gym, where I always stretch first since I work with pretty heavy weights and want to make sure my muscles are ready to go.Having a positive and determined mindset is key to completing the program and staying motivated throughout the 75 days.“Walking is a great form of exercise and it’s attainable for everyone,” says Davis.Still, it kickstarted my weight loss goals. It may surprise you to learn that there are very few rules to the 75 Hard Challenge. Instead, it is a test of willpower that helps people work on self-improvement with a short series of activities to accomplish daily. The 75 Hard Challenge is a popular diet-adjacent practice. However, many of these viral videos do not explain the challenge. The 75 Hard challenge, which has taken social media by storm, was created by entrepreneur and author Andy Frisella. In October 2024, I decided it was time to make a change. Pregnancy at 31 changed my body in ways I wasn’t familiar with. “However, sustaining a program like this forever is incredibly challenging for most people.” Use our planner to adapt the tasks to suit the softer challenge while still tracking your progress and building consistency. Use the notes section of the planner to write affirmations., reflect on your “why”, and jot down strategies to overcome challenges.