What does it take to complete the viral '75 Hard' challenge? Participants say discipline
What does it take to complete the viral '75 Hard' challenge? Participants say discipline
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Viral 75 Hard challenge: Could you go the distance?
Influencers record their progress as they participate in a popular fitness program, 75 Hard challenge.
Andrew Walls needed a reset.
He was overwhelmed with grief after the death of his 24-year-old younger brother last year. During that stressful period, Walls noticed he started gaining weight and wanted to make a lifestyle change.
He heard about what's considered online as the viral "75 Hard" challenge from a friend and decided to participate to achieve mental and physical transformation.
The program, which focuses on wellness and self-improvement, has taken social media by storm since its launch in 2019. Created by entrepreneur Andy Frisella, 75 Hard is not presented as the average fitness craze but rather as a "mental toughness program."
"Think of this as an ironman for your brain," the website says.
Participants must follow strict, non-modifiable guidelines for 75 consecutive days. If you fail, you must start from the beginning.
What is the 75 Hard challenge?: The weight loss, mental wellness program explained
'Lock in'
Walls, a full-time content creator based in Madison, Wisconsin, said that after two unsuccessful attempts, he decided to "lock in" in late December. His goal was to complete the challenge by his 30th birthday, March 7.
"I was going to Cancun, and I didn't want to be on the beach with my shirt on every day," he told USA TODAY. "Every time I felt like I didn't want to do it, I'm like, 'You just got to keep going because this is what you want.'"
Walls followed the program's six rules, which included maintaining a diet, drinking a gallon of water every day, not eating cheat meals or drinking alcohol, and reading 10 pages of a nonfiction book daily.
Participants must also exercise twice daily for 45 minutes— once outside —and take photos of their progress.
Walls said he had a consistent routine during his process. He would take a lemon cayenne pepper shot in the morning to start his day. Around 9 a.m., he would weightlift on a fasted stomach and then have his first meal - often four eggs, rice, and fruit. For his second workout, he opted for basketball.
Following a pescetarian diet, he ate rice and salmon in the evenings. The program, Walls explained, helped him feel more "free," develop new hobbies, set boundaries, and break bad habits.
"I didn't read, and now I love reading. I don't overeat and control my portions," he added. "And I say no to things that I don't want to do that before the 75 Hard challenge, I would just do."
'Creature of habit'
Shellece Pratt, a fitness influencer living in Tampa, Florida, took a similar approach to the program. She started on January 27 after deviating from her routine during the holiday season.
On weekdays, Pratt, 31, wakes up as early as 6:30 a.m. and works out before breakfast. Her first meal, around 11 a.m., usually consists of eggs, turkey bacon, and toast. Ground turkey or chicken thighs hits the spot for lunch, with broccoli and sweet potato on the side.
"I'm a creature of habit, so I'm eating the same thing every single day, and it does not bother me," she said. "I don't drink anything other than water or maybe a Poppi from time to time. But other than that, just water, to get my intake done for the day because a gallon is a lot."
In the afternoons, she takes walks or plays pickleball. Her book of choice is "You Only Die Once: How to Make It to the End with No Regrets" by Jodi Wellman. A daughter of bodybuilders, it's her second time participating in "75 Hard," having completed it in early 2024.
"If I want to do something, all I have to do is set my mind to it, and it's going to get done, she said. "That's the biggest lesson I learned from it."
Health expert says those interested should visit a doctor before participating
Frisella's website includes a disclaimer that urges those interested to consult a healthcare professional before participating. Health experts have raised the alarm about potential negative outcomes from the program.
Northwestern University Medicine dietician Bethany Doerfler told USA TODAY that while routines like "75 Hard" can create structure and accountability, they could also lead to potentially overhydrating, overtraining, and disordered restrictive patterns.
The program "is an overly complicated exercise trend with arbitrary fitness and lifestyle goals aimed at 'winning the war with yourself, "Doerfler said in a statement, later adding, "There are so many ways to build a structured exercise and wellness routine that also improves mental health. Wellness trends that run the risk of being [shamed] if you deviate or have unattainable and unscientific goals don't get my endorsement."
She added that a medical exam is crucial to rule out any heart or health issues.
The results
Pratt has found it rewarding to go through the process and share it with her followers on her TikTok.
She is currently past the 50-day mark. "I just want to help people honestly realize their full potential," she explained. "It's hard not to see people who look like you who want to mirror you in terms of success, motivation, or discipline."
Walls also posted his results online, revealing he started at 250 pounds and lost 20.
"I learned that even though you get knocked down, you could always come back. You just got to commit to it and do it," Walls said. "Motivation is going to come and go, but discipline is what's going to keep you going."
Contributing: Mary Walrath-Holdridge, USA TODAY
Taylor Ardrey is a news reporter for USA TODAY. You can reach her at tardrey@gannett.com
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