75 Difficult: What are the rules of the fitness challenge and would it be a good resolution for the new year? | UK News

Some people looking for a challenging fitness program to kickstart their New Year’s resolutions have decided to take on the 75 Hard challenge.

After weeks of enjoying festive food and drinks, they challenge themselves to follow strict rules, which include following a diet without cheat meals or alcohol, completing two 45-minute workouts and reading each 10 pages of a non-fiction book. day.

The challenge was created by podcaster and author Andy Frisella in 2019, but saw renewed interest at the start of the new year.

Here Sky News looks at the rules of the 75 Hard fitness program, its benefits and also presents a less strict alternative.

What are the rules?

The 75 Hard challenge has five strict rules that people must follow for 75 days.

“This is not a fitness challenge,” Mr. Frisella says on his website. “75 Hard is a transformative mental strength program.”

Here are the “critical tasks” or rules of the challenge…

1. Follow a diet plan

Those who take on the challenge are asked to follow a diet for 75 days, without consuming alcohol or cheat meals.

No specific diet is specified, so it can be keto, paleo, or vegetarian, but should match your goals.

“This task is about cultivating extreme discipline that you can transfer to all areas of your life,” says Frisella.

2. Do two 45-minute workouts per day

People are also encouraged to do two 45-minute workouts each day, including one outside, regardless of the weather.

One session might involve lifting weights while the other might be a run or walk outdoors.

“The type of training doesn’t matter,” says Frisella. “You can run, lift weights, cross-train, take a walk, or even do yoga. As long as you get up and move your body with the intention of getting better, it counts.”

The rules here are strict, and anyone who fails to complete two 45-minute workouts per day must start the 75 Hard challenge again from day one.

3. Drink a gallon of water a day

Drinking a gallon of water (3.79 liters) a day is another part of the challenge.

Mr. Frisella urges participants to drink water regularly throughout the day rather than drinking several glasses before bed.

4. Read 10 pages a day

In addition to diet and workout challenges, 75 Hard participants are also required to read at least 10 pages of a nonfiction book per day.

It must be a personal development book and can be about personal development, finances or entrepreneurship. Audiobooks don’t count.

Mr. Frisella says: “I have been reading every day for 21 years and if I had read at least 10 pages (per) day before that, I would undoubtedly be further along in life than I am today.”

5. Take a photo of your daily progress

To measure their progress, those who complete the challenge must take a photo of their daily progress.

What are the advantages?

Those who have completed the 75 Hard challenge will have followed a strict diet, worked out 90 minutes a day and read at least 750 pages of non-fiction.

They will likely see the benefits of weight loss, improved fitness, and a new reading habit.

What are the alternatives?

Although the challenge will likely bring many benefits, its strict rules may put some people off.

Instead, they adapted the challenge to better fit their busy lifestyles and adopted less strict rules.

The 75 Soft challenge changes the rules slightly, keeping the water intake and reading goals, but with 45 minutes of exercise per day with an active recovery day each week.

People are encouraged to diet but are allowed to drink alcohol or cheat at meals with friends.