75-Day Fitness Challenge Effects

Experts are cautioning against trying a viral fitness challenge called "75-Hard," which promotes gym sessions twice a day and consuming large amounts of water to significantly improve fitness within 75 days.

The internet craze has gone viral, with over a million videos documenting participants' experiences with this demanding diet and exercise plan.

Launched in 2019 by American author and podcaster Andy Frisella, the program is marketed as a way to achieve "physical and mental transformations" through its five core principles.

These include doing two 45-minute workouts daily (tailored to individual fitness levels), consuming eight pints (4.5 liters) of water daily, avoiding alcohol, following a generally healthy diet, and reading 10 minutes of non-fiction each day to enhance mental fitness.

While the program has gained attention on social media, experts warn that it poses significant challenges and may lead to severe health risks, making it unrealistic for many to maintain long-term.

Overdrinking water, particularly without intense physical activity, can disrupt the body’s salt balance, causing symptoms like nausea, vomiting, low blood pressure, and muscle spasms.

Severe cases can even result in seizures or coma, according to experts like Professor Peter Watt of the University of Brighton, who explains that excessive water consumption can lead to a condition called hyponatremia, where salt levels in the body drop dangerously low.

The NHS generally advises a daily intake of about two liters (6–8 glasses) of fluids, though adjustments may be needed depending on exercise levels and weather conditions.

They deem the challenge's one-gallon water requirement extreme and unnecessary.

Despite health warnings, many social media users praise the program for helping them lose weight and shift their approach to fitness.

Frisella himself promotes the challenge as a powerful lifestyle transformation tool on his website, claiming it reshapes discipline and boosts both physical and mental capacities.

He asserts the challenge helps people become better leaders and gain increased control over various aspects of their lives, sharing before-and-after photos to emphasize improved muscle tone and personal growth.

Individuals who completed the 75-Hard challenge have shared positive outcomes, although they acknowledge its difficulty.

For example, Devamsha Gunput, a 29-year-old consultant, described the regimen as "uncomfortable" but credited it with creating consistent exercise habits and enhancing her diet.

Similarly, Sophie Deakins, 27, said the challenge improved her mindset and self-confidence.

However, fitness professionals have raised concerns over its practicality and inflexible nature.

Strength and conditioning coach Tana von Zitzewitz noted the substantial time commitment required, which makes it tough for most to follow through.

She advised those seeking lifestyle changes to adopt more enjoyable and flexible fitness plans that better suit individual preferences.

NHS GP Sam Whiteman similarly expressed skepticism, saying the 75-Hard challenge doesn’t necessarily offer greater benefits than more conventional approaches, like exercising three times a week or maintaining a balanced diet.

The trend is part of a growing wave of extreme fitness fads often popularized at the start of the year, including challenges like burning 600 calories in an hour and completing 100 reps of a single exercise daily for a month.

Notably, the COVID-19 pandemic saw the rise of the "Everesting" challenge, where participants walked, cycled, or ran hills to mimic climbing Mt. Everest's 8,848-meter height.

For a more sustainable approach to health and fitness, the NHS recommends adults aged 19 to 64 engage in a minimum of 150 minutes of moderate-intensity activity weekly or 75 minutes of vigorous exercise.

Activities may include yoga, weightlifting, brisk walking, or swimming, combined with exercises designed to strengthen muscles.

Such routines offer a more balanced and realistic alternative to achieving fitness goals, without unnecessary risks.

Source: msn

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