extreme, all or nothing fitness regimen It’s back in vogue as millions of people seek quick weight loss and mental fortitude through its ruthless daily rules. But as health experts warn that such intensity may be unrealistic for many, lighter versions of the challenge are also emerging.

Fueled by social media buzz and dramatic celebrity transformations, entrepreneur and podcaster Andy Frisella launched the viral 75 Hard challenge in 2019, asking participants to follow a strict lifestyle “without compromise.”

The rules include two 45-minute workouts per day (one outdoors), a strict diet (no cheat meals or alcohol), a gallon of water per day, 10 pages of nonfiction reading material, and daily progress photos. Miss a task within 75 days and the challenge will reset to day one.

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“The mental changes are 100 times greater than the physical changes,” Frisella said on the show. Challenge website. “This is not another temporary Band-Aid program,” he promised.

One of the daily workouts in the 75 Hard challenge must be done outdoors. (iStock)

Supporters say the program builds discipline and accountability and gives many participants a fresh start at the start of the new year.

However, experts warn that extreme doesn’t always mean effective, especially when it comes to long-term weight loss and health.

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“Any program that promises weight loss needs to take you into a Not enough calories” says Dr. Milica McDowell, an exercise physiologist and physical therapy physician in Montana. “If you burn more calories than you consume, yes, you will lose weight.”

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

But she warns that the results are often short-lasting.

“The challenge with the 75 Hard Training is that when you stop exercising – which means burning fewer calories – and you don’t change your eating behavior, then the weight you lost during the challenge is likely to come right back,” McDowell told Fox News Digital.

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“I don’t think it’s a sustainable way to lose weight,” she said.

The program requires participants to drink a gallon of water per day, a requirement that some experts say may be too much for some people. (iStock)

this cleveland clinic It also says the program’s strict twice-a-day structure may do more harm than good for people without a strong fitness base, especially those with chronic conditions. The report states that drinking even a gallon of water per day may be too much for some people, depending on body size and health needs.

Medical professionals also urge caution for people with joint or heart problems, no athletic background, a history of eating disorders or already hectic schedules.

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For those who prefer the 75 Hard construction, experts recommend modifying the program to suit individual needs.

Variations like “75 Medium” and “75 Soft” have emerged that are less intense and more sustainable with fewer workouts, lighter meals, and simpler habit goals.

The 75 Hard challenge has attracted widespread attention on TikTok and Instagram, where participants document their progress. (iStock)

“A gentler start reduces the activation energy for behavior change and reduces ‘all or nothing’ thinking,” says Fatima Cody Stanley, an obesity medical scientist at Massachusetts General Hospital and Harvard Medical School. told USA TODAY.

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Stanford says this approach can reduce the risk of injury, fatigue and people quitting smoking altogether.

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

Build in more gentle fitness challenges with rest days and flexibility to reduce burnout and risk of injury. (iStock)

Her video announcing she was trying a “soft” version of TikTok has been viewed more than 60,000 times.

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

“Fitness shouldn’t feel like a punishment,” he adds.

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

Experts agree that consistency is more important than intensity in the long term lose weight and health.

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

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