Over the past year, a five-step diet and exercise challenge has gone viral on TikTok.
The CEO of the company developed the "75 Hard" challenge.
The challenge may be too strict for some people, according to a fitness expert.
The 75-day diet and exercise regime on TikTok is going crazy, with creators documenting it as they complete it day by day.
The #75hard has over 1 billion views.
The CEO of 1st Phorm International created the program. It involves spending 75 days sticking to five rules: follow a structured diet, do two 45 minute workouts a day, read 10 pages of educational nonfiction, and drink a gallon of water a day.
The regime has developed a reputation for being particularly intense online as the rules are more extensive and detailed than those of other popular short term exercise challenges.
Fad weight-loss regimes can be harmful because they create unrealistic expectations for fitness and body transformation, according to experts.
Similar scrutiny has been given to the "75 Hard" challenge. The trend makes people feel like they have to complete it for the sake of the trend, while some people say they have benefited from it.
The trainer told Insider that some aspects of the challenge are too extreme and that it could lead to burnout for most people.
Frisella's program became popular on TikTok with creators who post fitness content making daily videos to document their progress The creators who show their physical and mental improvements after the challenge have become famous.
A video posted in March by a couple who said they lost 45 pounds together after finishing 75 Hard received 35 million views and 4 million likes on the platform.
The "75 Hard" challenge was completed by a California woman.
She said she enjoyed the program and would recommend it to others, despite the fact that the challenge was difficult for her, such as having to exercise outside no matter the weather or finding time to do all the tasks when her schedule was busy.
My body felt the best it's ever felt in my life when I completed it. She said she felt like she could do a lot of things.
Benjamin said that filming the experience on the platform gave him extra motivation. "If I hadn't documented it on TikTok, I don't think I would have finished it, because there were so many people looking at me trying to complete it, and I feel like I would have disappointed myself and other people," she said.
Frisella's original post about the "75 Hard" challenge said it was designed to increase mental toughness and encourage people to take control of their lives.
Some of Benjamin's viewers disagreed with her finishing the challenge.
Benjamin said if they knew her intentionality behind it, it would be a different story.
Frisella stipulated in his post that participants had to follow the rules for 75 days straight, and if they weren't able to complete all five steps on a single day, they had to start over again.
The challenge can become toxic if people keep starting it over and over again, according to Benjamin.
The challenge on TikTok has caused some TikTokers to speak out against it. A March video from a user who said the challenge was too intense and perfect has 200,000 views and 16,000 likes.
Frisella did not reply immediately.
The founder and CEO of a New York City gym says that the "75 Hard" challenge is more likely to cause frustration and burnout because of its unnecessary strictness.
He thinks it could be good for some people, but not so good for most of us. I'm all about being sustainable and that's why they created this idea.
For instance, experienced athletes may benefit from the challenge of doing two 45 minutes workouts a day, but intense workouts could be harmful to fitness beginners.
If you're doing two high intensity interval training workouts a day, it's easy to get injured. Rest days are very important.
He says to aim for a workout schedule that you can stick to. A strength coach told Insider that two days a week is enough to build muscles.
The hydration component of the challenge is too strict. He said that a gallon of water a day can be too much for some people and not enough for others.
Adding an extra serving of vegetables to each meal is one way to make a healthier diet happen.
"I'm a fan of proper nutrition, but I'm not a fan of diet plans," he stated. Only a few people will keep up with the fad diet and the rest will not learn anything when it's over.
He said that the requirement to take progress pictures is more of a marketing strategy. The pictures can be motivating for participants, but they can also put too much pressure on themselves.
The requirement to start over if you miss a day could prevent you from enjoying exercise and healthy habits in the long term.
How many people fail is something that people don't see. When it comes to measuring progress, I like to look at how strong you feel or how well you are mentally.
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