Hello jumpers! Before you start, check out ournew year jump rope challenge.
If you opened your phone recently, chances are you've stumbled across a friend or influencer trying what's called the 75 Hard Challenge.
The hashtags “75HardChallenge” and “75Hard” landed on TikTok a few days ago.about abillionto be exact.
It's safe to say that 75 Hard has caused quite a stir on social media, but what does the challenge entail? Is it something you should try?
75 Hard Quick Start Guide
We've got all the details on the 75 Hard Challenge below, but there are only 5 rules that need to be followed. They are:
- Choose a diet and stick to it.
- Complete two 45-minute workouts a day.
- Drink a gallon of water every day
- Read 10 pages of nonfiction
- take progress photos
And that is! Seems pretty easy, right? However, 75 Hard isn't known as one of the most intense fitness challenges for nothing. Read on to learn more about this two and a half month fitness project.
An in-depth look at the 75 Hard Challenge
75 Hard has received a lot of criticism from pundits who have called the whole thing "problematic" to say the least. Regardless of the warnings, hordes of people are still jumping on the bandwagon, posting before and after transformations and sharing tips on how to take on the challenge.
Some have even coined the terms "75 Medium" and "75 Soft" which we think are great substitutes for some people looking to buildHealthy habits.
With 2023 on the horizon and health resolutions on the mind, 75 Hard could be the perfect challenge to kick off the new year. For others, the challenge can be overwhelming.
So is the 75 Hard Challenge right for you?
Honest? It depends, let's answer some of your burning questions about the challenge and find out.
- What is the Hard 75 Challenge?
- What are the rules?
- Why a Jump Rope is Perfect for the 75 Hard
- Quick FAQ
What is the Hard 75 Challenge?
75 Hard was founded by entrepreneur and influencer Andy Frisella.
The challenge is positioned as a program to develop mental strength.and adheres to the following rules for 75 days:
- Go on a diet.Any diet. Frisella is not a personal trainer, nutritionist or clinical nutritionist, so she insists that she consult a professional about any nutritional program she chooses. However, she stresses that you can't have a single cheat meal or drink alcohol.
- Train twice a day for 45 minutes.One of these workouts has to be outdoors.
- Drink a gallon of water a day.
- Read 10 pages of nonfiction every day.Audiobooks do not count and the book must fall under the personal development category.
- Take progress photos daily.
If you don't follow any of the five rules, you'll have to start over on the first day.
Seems doable, right? For some yes. Many people already live their lives this way.
Some people love fitness challenges like 75 Hard. They are exciting and give you meaning and structure. There's definitely an appeal to those who like to push themselves, but 75 Hard isn't for everyone,and that's fine
Let's say you're new to the world of fitness or looking to change your lifestyle. In this case, the 75 Hard Challenge may not deliver the habit-forming benefits it promises. Mainly because you're trying to do too much at once.
What are the 75 rules of the hard challenge?
Let's break down the 75 Hard Challenge rule by rule.
1. Follow a diet
Most registered dietitians are not fans of "diets," when it comes to the nuances of the term diet, and 75 Hard leaves the diet component up to interpretation.
While there is a recommendation to see a doctor (which we highly recommend), it's still up to you to make nutrition your own as part of the challenge.
Any fitness challenge with nutritional requirements is not to be taken lightly.
environment death, a licensed therapist, suggests in an article withrefinery 29, choose intuitive eating strategies as your "diet" during 75 Hard. This approach involves listening to your body and eating what you feel like eating in reasonable amounts.
Be sure to get your nutritional information from reliable sources. Remember, you're training twice a day, so make sure you're fueling your body with enough healthy food to keep up with the demands of the challenge.
2. Exercise twice a day
If you're trying to make a habit of consistently exercising, doing two 45-minute workouts a day to maintain that habit isn't the way to go.
Even for very active people before starting 75 Hard, two long workouts a day can be a challenge.
If you're looking for a 75-day stretch, that much training is a good way to overdo it. The 75 Hard Challenge rules don't mention anything about active rest or anything like that.post-workout recoveryfor that matter.
A good approach is to count active rest as yoga, stretching, walking, or steady state. skip sailas forms of exercise that you can add to your daily goal. With this strategy, it may be feasible for many people to exercise twice a day.
Remember, if you're new to fitness, don't push yourself too hard at first. In the end, you can really hurt yourself.
Investigationdemonstrates that rest days are essential for recovery and performance. HeAmerican Council on Exerciserecommends them
3. Drink a gallon of water
We're not going to talk too much about drinking water because we're all in favor of staying hydrated.
However, this hard rule of 75 is an excellent example of how the challenge does not take into account the individual needs of its participants.
barbie balls, RDN and founder of Barbie Boules Longevity Wellness says, "Four liters [one gallon] is a ridiculous amount of water."
Boules also insists that "this is too general and could be onedangerous crowdfor some people."
Instead of trying to drink a gallon of water,Take half your body weight and drink that many ounces of water. Someone who weighs 200 pounds doesn't even need to drink the full 128 ounces in a gallon of water.
But remember, if you sweat a lot during your workout, you shoulddrink more waterin the course of the day.
4. Read 10 pages of nonfiction
We didn't find any real bug in this rule; In fact we love it. Since it's a small amount of reading, it's perfect for getting started.build a habit.
It's worth noting that listening to audiobooks or podcasts is perfectly fine to achieve this daily goal. you're still learning
5. Take progress photos
We're undecided on this aspect of 75 Hard.
For some, progress photos can be very motivating. For others, they can be just as triggering. Therefore, we recommend using your judgment in this case.
We think this rule of 75 Hard Challenge is also worth naming because it contradicts the claim that this challenge is about mental toughness and not physical appearance. If the challenge were focused on mental improvement and well-being, the physical changes in your body would be irrelevant.
Why is a jump rope perfect for the 75 Hard Challenge?
If you're up for the challenge, here's why the jump rope is perfect for a number of reasons.
1. A jump rope is useful
Doing two workouts a day is no easy feat, and when you've committed to 75 days, you need a convenient workout option.
One of the best parts of jumping rope fitness is that all you need is a rope and some space. If you don't know what to do with a jump rope (or specifically a jump rope),Cross rope-Springseil), we have taken care of that too.
The Crossrope app offers over 1,000 pre-built workouts that are ready to go. No thinking required. Here are 10 45-minute app workouts to get you started (with more being added all the time):
- New day
- monsoon monday
- cardio conditioning
- Home-Gym-Hopper
- end of the rainbow
- time to grow
- wild on wednesday
- Marathon-Montag
Download and try the Crossrope app today. You can even combine a few short workouts to hit the 45-minute mark or try one of our challenges that will hit your training goals.
2. Gives you to choose
75 days is a long time. You'll probably need a bit of variety to keep your spirits up. With jump ropes of different weights available to you, you now have the opportunity to target different muscle groups with each workout. Mix and match, it's up to you.
3. Burn calories efficiently
Did you know that jumping rope is one of the most efficient exercises out there?
4. Portability is key
Chances are you are still planning to have a life in the next 75 days. You need a training option that fits your schedule.
with jump rope,You can exercise at home, in the office, in the gym, at your children's sporting events, indoors or outdoors, as you wish. In fact, you can jump anywhere.
When you need to be somewhere, a jump rope is easy to carry, which is more than we can see for a treadmill.
5. Jumping rope is fun
We don't want to spoil the fun for you, but if we're being completely honest, eventually doing two workouts a day for 75 days is going to suck. Treadmills are getting boring. The walks get boring. Lifting weights requires more rest. You can switch things up with a jump rope.
The fun factor is crucial to mastering the 75 Hard Challenge.
While everyone has a different idea of what is fun, we believe that jump rope is a fun exercise for two main reasons:
- It gives you the freedom to do your workouts on the go and break free from the gym. No more staring at walls or screens.
- It gives you the opportunity to learn new skills. Jumping rope allows you to learn new skills like crisscrossing and progressing.double underand side swings. Each exercise is a new adventure and something to add to your repertoire of skills.
Are you ready to jump rope that will change your life? MoneyQuerseil.
75 most frequently asked questions
Is the 75 Hard Challenge safe?
One thing about 75 Hard is that it doesn't take into account the specific lifestyles, fitness levels, and nuanced dispositions of many people.
Can it be done safely? Yes absolutely.
Do you need to listen to your body, refuel properly and prioritize rest based on your individual needs? Also if.
Modifying the 75 Hard Challenge is cheating?
Yes, according to Frisella. According to their rules, any modification is cheating.
This is what Frisella has to say:
"If you change the program just to say you've completed it, have you really succeeded? No. That's the problem with your whole life...you keep changing your plans and goals so you can say you've achieved them. As a result, you never achieve what you're capable of and you end up feeling worse because deep down you know you cheated."
Well, we think differently.
Listen to your body. Do what is good for you. Be consistent and you will see progress.
If you manage to drink 80 ounces of water some days, that's still a win.
If you can move your body for a period of time on other days, that's a win too.
If you want to listen to an audiobook while you cook, that's another win.
There's nothing wrong with using the 75 Hard Challenge as a set of loose principles for living well. If you need to make changes, don't be hard on yourself.
how to start
Once you've thought through the 75 Hard Rules and decided to give it a try, you need a plan. Here are some quick tips to get you started:
- Write down the 5 rules and keep them in a visible place
- Create a visual progress chart
- Plan your meals and food preparation
- Choose workouts that are comfortable and portable.
- Create a routine and stick to it
- Do you have a backup plan?
How should the training be?
Up to you! But if you ask us, you should choose workouts that are comfortable and can be done anywhere. A jump rope is perfect for the 75 Hard Challenge. You can jump inside, outside, and at the gym, and it easily fits in your bag when you're on the go.
next toCrossrope appit's a great partner to the 75 Hard. With over 500 workouts to choose from, the Crossrope app is sure to keep your fitness routine up to date.
If you need some responsibility, you can take our monthlyjump rope challengeand use daily workouts for your 75 Hard Goals.
And you...
What do you think of the 75 Hard Challenge? You've tried? Let us know in the comments below. If this sounds intimidating, check out ours30 day fitness challenge ideastry something on your own terms.