Exploring the 75 Medium Challenge
In the realm of social media, the trending hashtag #75Hard has likely caught your attention—accompanying fitness progress photos, book covers, or workout selfies. But what exactly does the 75 Medium Challenge entail, and should it be a contender for your next endeavor?
Diving into the Fitness Phenomenon
Introducing the 75 Medium Challenge
The concept of the 75 Medium Challenge took root in 2019, courtesy of entrepreneur Andy Frisella. Known as the CEO of supplement company 1st Phorm and a prolific podcaster, Frisella formulated the 75 Medium Challenge, designed not as a mere fitness initiative, but as a transformative mental resilience program.
Inception and Inspiration
The inception of 75 Medium sprouted from an encounter between Frisella and James Lawrence, dubbed the Iron Cowboy for conquering 50 Ironman races across 50 consecutive days across all 50 states. Lawrence’s wisdom about intentionally embracing discomfort to cultivate mental tenacity resonated with Frisella, becoming the cornerstone of the 75 Medium Challenge.
Unveiling the Challenge Rules
The architecture of the 75 Medium program revolves around adherence to a set routine for 75 consecutive days. Participants must meticulously fulfill the following daily tasks, as outlined in the program’s welcome email:
- Follow a Structured Diet: While the choice of diet is flexible, it must be a structured regimen aimed at physical enhancement. Indulgence in alcohol or deviating from the chosen diet is prohibited.
- Dual Workouts: Engage in two 45-minute workouts daily, with one session taking place outdoors.
- Progress Pictures: Capture a daily progress picture to chronicle your transformation journey.
- Hydration Mandate: Consume 1 gallon of water daily to ensure proper hydration.
- Literary Exploration: Devote time to reading 10 pages of a book each day (audiobooks are not included).
Rule Rigidity and Progress Reset
An unyielding facet of the challenge is its strict adherence to the established rules. Any deviations result in a reset of one’s progress back to day one. Frisella emphasizes the importance of resisting the urge to tailor the program to personal preferences, as this aligns with his philosophy of tackling life’s challenges head-on without compromise.
Pondering the Pros and Cons
Unveiling the Potential Benefits
The proponents of the 75 Medium Challenge assert its capacity to enhance various aspects of participants’ lives, including:
- Confidence
- Self-esteem
- Perseverance
- Self-worth
- Self-belief
- Fortitude
- Grittiness
Completion of the challenge not only entails poring over 750 pages of literature but also involves ingraining dietary discipline, maintaining optimal hydration levels, and observing tangible physical changes through daily photographic records.
Experts find merit in structured wellness plans. Noah Quezada, a registered dietitian nutritionist, acknowledges the program’s emphasis on consistency and its potential to catalyze health and fitness results. Carrie Veatch, a mindset coach, draws from personal experience, asserting that the challenge has the potential to usher out negativity while showcasing the power of commitment.
Unmasking Potential Drawbacks
Conversely, the 75 Medium Challenge is not without its caveats. Experts express concerns about its rigidity, with Quezada highlighting its potential to foster an unhealthy relationship with food due to its strict dietary regulations. The unyielding nature of the challenge leaves no room for error or flexibility, making it potentially challenging to sustain in the long term.
Saara Haapanen, Ph.D., a performance coach, underscores the program’s deficiency in imparting coping skills for handling slip-ups and setbacks, potentially limiting participants’ ability to extend themselves grace.
Navigating Health and Safety Considerations
It’s worth noting that the 75 Medium Challenge lacks scientific validation. The decision to designate 75 days as the program’s duration rests on Frisella’s intuition rather than empirical evidence. Engaging in an intense 75-day regimen with no rest periods raises concerns about overtraining injuries, particularly considering varying fitness levels and workout intensity.
Furthermore, the challenge’s fixation on perfection may inadvertently lead to adverse psychological effects. Health professionals caution against adopting programs with predefined end dates, which can trigger unhealthy behaviors, body image concerns, and yo-yo dieting.
Insights from Expert Perspectives
While the 75 Medium Challenge has its merits, experts urge caution and balanced consideration.
Certified strength and conditioning specialist Jake Boly applauds the habit-forming potential of the challenge, cautioning against post-challenge pendulum swings towards extreme behavior.
Personal trainer and nutrition coach Stephanie Thomas suggests that the challenge may be best suited for those already familiar with fitness routines. The program’s comprehensive daily checklist could overwhelm fitness newcomers, emphasizing the importance of gradual goal incorporation.
Ultimately, Dr. Haapanen advocates for incremental change, favoring sustainability over short-term intensity. She champions the philosophy of achieving 1% improvement each day, aligning with her holistic approach to long-lasting lifestyle transformations.
Determining Compatibility with Your Lifestyle
As you contemplate the 75 Medium Challenge, consider these pivotal questions posed by Brooke Cavalla, a certified prenatal and postnatal exercise specialist:
- How do you envision life after the program concludes?
- What broader objectives do you seek beyond completing the challenge?
- How will the challenge enhance your existing exercise and dietary habits?
- Can the program be seamlessly integrated into your long-term lifestyle, or does it risk becoming unsustainable?
Whether embarking on the 75 Medium Challenge or not, collaborating with a dietitian and trainer to tailor a holistic fitness and nutrition plan to your needs is invaluable. Prior to initiating any new wellness program, it’s essential to consult a healthcare professional to ensure its compatibility with your individual circumstances.
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