Viral 75 Hard TikTok challenge divides opinion
People have been taking to TikTok to document their 75-day workouts, but a personal trainer says she would "never in a million years" recommend her clients to participate.
Getting back into routine in January can be a challenge, but the online fitness trend - which includes two 45 minute workouts and 4.5 litres of water every day - has given new year resolutions a new meaning.
Mum-of-two Loretta Davies, 47, believes it is not suitable for women with busy family lives, and said menstrual cycles and the menopause could also have an impact.
But a Cardiff-based fitness coach said the challenge left him with a spring in his step, and said people should not knock it until they have tried it.
If you haven't seen the hashtag #75Hard on social media, the viral challenge is a set of fundamental rules people must follow, for 75 consecutive days, and many choose January as the time to start.
Not for the faint-hearted, the rules include cutting out alcohol, sticking to a structured diet and fitting in not one but two 45 minute workouts - one of which is to be completed outside, every day.
To add to the list, participants must also drink a gallon of water each day, read at least 10 pages of non-fiction and take daily progress pictures.
If you fail to meet any of the rules you have to start again, from day one.
"Rome wasn't built in a day, and neither are healthy habits," said Ms Davies, who has been a personal trainer for five years.
She said sticking to the rules, such as two separate 45 minute workouts a day, was not possible for many people and that there was a risk of burning out physically and mentally.
She believes the challenge has no flexibility, adding: "Some people head into work at 06:00 in the morning and come home to children and commitments."
Created by entrepreneur Andy Frisella in 2019, 75 Hard is described as a "transformative mental toughness program" rather than a fitness challenge.
Mr Frisella's website advises people to consult their GP or healthcare professional before starting 75 Hard or any other fitness program to determine if it is right for their individual needs.
Ms Davies believes the menstrual cycle and menopause need to be taken into account.
"Women's oestrogen levels drop over the month, whereas men's testosterone levels stay the same, it's not a one-size-fits-all approach," she said.
Ms Davies is encouraging people to be kinder to themselves over January instead.
"I'm a very active person and it took me about five days to get back into it due to my perimenopause, and there is nothing wrong with that," she said.
Ms Davies also said the water intake of one gallon (4.5 litres) would be too much for her body to handle, being 5ft (1.52m) tall and weighing around eight stone (50.8kg).
The NHS website recommends drinking around 6 to 8 glasses (2 litres) of fluids everyday, which is half of the gallon guideline set out in 75 Hard.
Nearing the challenge's halfway mark, Harry Patel hopped on the trend in January and said despite his positive experience so far, people needed to be diligent when starting.
Already an active person, the 41-year-old completed a week trial run in November to help prepare and didn't start the challenge until 5 January to avoid setting himself up for failure.
"If you are akin to those things, then it's attainable," said Mr Patel, adding: "I do think it's a phasing process, I wouldn't just go and run a marathon, the same applies for the challenge."
Sobriety was a driving force behind starting for Mr Patel, and he said the discipline required for the challenge had made him hyper-focused.
However, health and fitness coach, Wayne I'Anson, completed 75 Hard in May 2024 and praised the programme as being achievable for all, with many of his clients starting their own journey in January.
The 41-year-old dad, from Cardiff, said despite initial reservations he was left with a spring in his step and a sense of achievement.
"The whole point of 75 Hard is mindset, it's all about improving your mindset," said Mr I'Anson.
"Working in a gym can be like working in an office, I'm there most of the day and it can be claustrophobic.
"Following the rules forced me outside to fit in a walk or run at the end of the day."
Mr I'Anson said he woke up at 04:00 to manage the demands around work and family life, still taking his son to and from school and swimming classes.
As a health coach, Mr I'Anson also believes the challenge is suitable for everyone, but said it may require more planning around women's menstrual cycles.
"It sounds hard, and I did struggle a bit mentally in the beginning, but the exercises can be two walks, yoga, swimming or a home workout, it doesn't have to be intense, it's all about moving more," he said.
"I don't really like diets as a personal trainer, but I ate healthy alternatives to foods I liked, like crisps and pancakes, and those simple swaps I still implement now."
Though weight loss wasn't the goal for Mr I'Anson, he lost 3kg in the 75 days and said he felt less bloated, more energised and had improved muscle mass.
"And it certainly made me appreciate a beer more," he added.
Health professionals advise people with existing medical conditions or those who may not have exercised for some time to speak to their GP before engaging in physical activity.
It is also recommended that your activity and its intensity are appropriate for your individual fitness.
