75 Hard viral fitness challenge sparks expert warnings about sustainability

The extreme, all-or-nothing fitness regime is going viral again, with millions seeking rapid weight loss and mental toughness through brutal daily rules. But lighter versions of the challenge are also gaining momentum as health experts warn that the intensity may not be realistic for many people.

Created by entrepreneur and podcaster Andy Frisella in 2019, the viral 75 Hard challenge requires participants to follow a strict lifestyle regimen “without compromise,” powered by social media attention and dramatic celebrity transformations.

The rules include two 45-minute workouts each day (one outdoors), a strict diet with no cheat meals or alcohol, a gallon of water a day, 10 pages of nonfiction reading, and a daily progress photo. If you miss a single mission within 75 days, the challenge will reset to day one.

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“Mental changes are 100 times greater than physical changes,” says Frisella Challenge’s website. “This is not another temporary band-aid program,” he promises.

Supporters say the program provides discipline and accountability and gives many participants a clean slate at the beginning of the new year.

But experts warn that excess doesn’t always mean it’s effective, especially for long-term weight loss and health.

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Montana-based exercise physiologist and physical therapist Dr. “Any program that promises weight loss needs to put you in a calorie deficit,” said Milica McDowell. “If you burn more calories than you consume, yes, you will lose weight.”

Experts say the all-or-nothing structure may not be sustainable for long-term weight loss. (iStock)

But he warned that the results are often not permanent.

“The challenge with the 75 Hard workout is that if you stop doing it — which means burning fewer calories — and don’t change your eating and drinking behaviors, the weight you lose during the challenge is likely to come right back,” McDowell told Fox News Digital.

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“I don’t think this is a sustainable way to lose weight,” he said.

The program requires participants to drink a gallon of water each day; Some experts say this rule may be excessive for some people. (iStock)

Cleveland Clinic He also says the rigid, two-a-day structure of the program can do more harm than good for people who don’t have a strong fitness foundation, especially those with chronic medical conditions. The report notes that even drinking a gallon of water a day may be excessive for some people, depending on body size and health needs.

Medical experts also recommend caution for people with joint or heart problems, no exercise history, a history of eating disorders, or already demanding schedules.

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For those interested in the structure of 75 Hard, experts recommend modifying the program to suit individual needs.

Variations such as “75 Medium” and “75 Soft” have emerged, reducing intensity with less exercise, more relaxed diets, and simpler habit goals designed to be more sustainable.

The 75 Hard challenge gained a lot of attention on TikTok and Instagram, where participants documented their progress. (iStock)

“A softer start reduces activation energy for behavior change [and] It reduces all-or-nothing thinking,” says Fatima Cody Stanford, MD, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. he told USA Today.

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The approach could reduce the risk of injury, burnout and people quitting altogether, Stanford said.

“I think people are realizing that it’s okay to be kind to yourself,” Morgan Manning, a 26-year-old media and marketing professional from New York City, told USA Today.

Gentler fitness challenges increase rest days and flexibility, reducing the risk of burnout and injury. (iStock)

The TikTok video announcing that he was trying the “soft” version has been viewed more than 60,000 times.

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“These versions feel more human,” said Jesse Ramos Jr., certified personal trainer and owner of BBT Fitness NYC. “They allow people to build discipline without burning out, getting injured, or hating the process,” Ramos told Fox News Digital.

“Fitness shouldn’t feel like punishment,” she added.

Experts say long-term health comes from consistent, sustainable habits, not extreme challenges. (iStock)

Experts agree that consistency is more important than intensity when it comes to long-term weight loss and health.

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Robin DeCicco, a certified holistic nutritionist from New York City, previously told Fox News Digital that she encourages her clients to focus on sustainable habits like moving more, eating more unprocessed foods and drinking more water, rather than following strict rules.

“Healthy habits that translate into long-term behaviors are what make people healthier in the future,” DeCicco said.