Can You Crush Weight Loss Goals On The 75 Hard? (2024)

FAQs

Can You Crush Weight Loss Goals On The 75 Hard? ›

Potential Weight Loss: While it's challenging to predict an exact amount of weight loss during the 75 Hard Challenge, many participants report significant transformations. Some individuals have shed 10, 20, or even 30 pounds during the 75 days.

Diets make you feel hungry and obsessed with food. Major changes to how you eat and live just aren't sustainable. So, no, the 75 Hard challenge isn't some magic new approach that will change your life and make weight loss possible.

It can be a diet of your choice, but it must be structured and you must follow it consistently each day of the challenge. Drink a gallon of water every day. No cheat meals or alcohol for the full 75 days consecutively. Exercise twice a day for 45 minutes each time, with at least one session happening outside.

"It shouldn't be too low carb or too high protein that it's cutting out other food groups or causing you to become low or even deficient in other micronutrients.” If you're doing 75 hard, the Mediterranean diet and DASH diet might be good options to try since they are well-studied, non-restrictive, include ...

“The 75 Soft challenge is an incredible approach to boosting fitness and well-being and is a sustainable approach to leading a healthy lifestyle,” she says. If someone follows the 75 Soft challenge for the full 75 days, they should expect to gain muscle tone and strength — and, very likely, shed some pounds, she says.

The type of workout doesn't matter. You can run, lift weights, do a cross-training workout, go for a walk, or even do yoga. As long as you're getting up and getting your body moving with the intent to get better, it counts.

75 days is equivalent to 10-11 weeks. A healthy weight reduction rate is 1-2 pounds per week, however you can drop more in the beginning to shed water weight (but some weeks you won't lose weight). If you want to lose weight in a healthy way, you can lose 10 to 22 pounds in three months.

You must choose and stick to a diet of your choosing for 75 days. Sounds easy right? There are just two caveats: you can't drink alcohol and you mustn't cheat. If you do either one, you have to start over.

At the same time, there's no built-in rest period — no time to recover — for two and a half months. For 75 days straight, participants must work out every single day. The American College of Sports Medicine recommends 30 minutes of moderate activity five days a week, Hummer-Bair said.

For the first week of your challenge, fast 24 hours once per week. You can fast for 24 hours by skipping all food and drink except water. In addition, you can also use a method that involves consuming only water for at least part of the day, such as intermittent fasting (IF).

Can I drink diet co*ke on 75 Hard? ›

Yes, since it doesn't have sugars, a diet soda is okay. It doesn't count toward your water intake though.

Pick a diet to follow, with no alcohol or cheat meals.

You must choose a diet based on your goals and stick to it. But there's a second caveat to the rule: No cheat meals and no alcohol. In a culture that depends on after-work drinks or wine once the kids are in bed, Frisella acknowledges the difficulty of this task.

Some individuals have shed 10, 20, or even 30 pounds during the 75 days. However, it's essential to recognize that weight loss is a highly individualized process, and factors like starting weight, body composition, and adherence to the challenge's principles play a crucial role.

75 Hard Challenge Rules

Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.

“It's very restrictive in terms of diet and doesn't allow for any 'cheat meals.' This [rigidity] can make it difficult to stick to [in the] long term and may even lead to an unhealthy relationship with food,” he says. Because it's an all-or-nothing program, 75 Hard doesn't allow for uncertainty.

What is 75 Soft? It's a beginner-friendly and less strict version of 75 Hard. It still has daily guidelines for diet, exercise and self-improvement, but the rules are more flexible and less demanding.

Here how 75 Hard works: For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.)

Begin and end the competition on the same date for everyone and if possible, use the same scale at each weigh- in. Participants weigh two to three times a week and write their weight in the tracker below. It's your decision on how long to do the challenge, the normal time is anywhere from four to eight weeks.

While the 75 Hard challenge doesn't prescribe a specific diet, certain approaches align well with its principles. The Mediterranean diet emphasizes whole foods, lean proteins, healthy fats, and plenty of vegetables. The Paleo diet focuses on whole, unprocessed foods while excluding grains, legumes, and dairy.

Daily workouts

Participants must commit to 45-minute daily workouts for 75 straight days. However, one day each week should be set aside for lighter activities like yoga, stretching, or even just a relaxed walk which is called an “active rest” day. This approach is said to be taken to aid body rest and repair.

Does stretching count for 75 Hard? ›

Yoga absolutely counts.

Don't think that every day has to be an intense workout, or you'll have a hard time sustaining this challenge. There will be days when your body needs to recover with deep stretching. Take advantage of those days.

That said, many healthy weight-loss guidelines say you should aim to lose one or two pounds per week (whether you have five or 50 pounds to lose), that means it could take anywhere from 10 to 20 weeks to lose 20 pounds. That may seem like a while, but it's better to go slow.

It's important to note that losing 100 pounds will likely take at least 6 months to a year or longer. Most experts recommend a slow but steady rate of weight loss — such as 1–2 pounds (0.5–1 kg) of fat loss, or around 1% of your body weight, per week (43).

The 75 Hard Challenge is designed to push you to improve in the areas of physical fitness, emotional resilience and mental insight — all within the context that you should press on when faced with indecision, pain or discomfort.

Yes, but only in small amounts over time. It's normal for your body's levels of water, muscle, and fat — which all determine your total body weight — to decline as you age. Generally, a person's weight is the highest around age 60, with decreases of less than half a pound every year after age 70.

Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.

Research suggests that people can lose an average of 5 pounds monthly on Ozempic. The amount of weight you can lose in a month with Ozempic depends on your dose. Other factors affecting the amount of weight loss you can expect with Ozempic include your starting weight, diet, exercise, and other medications.