Are TikTok fitness challenges really worth it?

When you're thinking about New Year's resolutions, 75 days of exercise may not be the first choice.

But that's exactly what's trending this year, with people documenting their progress via TikTok.

First, the basic rules: stick to a healthy diet and no cheat meals or alcohol.

Additionally, every day for 75 days, you'll do two 45-minute workouts, one outside, drink more than three liters of water, and read a 10-page non-fiction book.

Easy, right? Well, if you fancy your chances, two people who've completed the challenge tell us what it's really like – and experts warn that if that sounds a bit strict, something lighter might work better for you.

Meet Devamsha Gunput, 29, who completed 75 Hard in March last year while working as a full-time digital consultant for a large company.

“It's really hard,” she told the BBC. “Living in Edinburgh too, it's dark, wet and cold and you have to do an exercise outside.”

Devamsha says one of the most challenging aspects of 75 Hard is “setting boundaries” when visiting her South Asian family so that she can be strict about what she eats.

“Having to work out twice a day and follow a strict diet was really uncomfortable, and it was a new area for me to address because I had never had this conversation before,” she said.

But since completing the challenge, she's noticed a lasting impact to this day.

“I'm exercising more frequently, my reading habits have changed, and my relationship with food has changed,” she said.

While 75 Hard has become a viral craze over the past few weeks, it was actually invented in 2019 by author and podcaster Andy Frisella.

He said in the podcast that he spent “20 years studying how to master mental toughness” and used that knowledge to develop the program.

He was not a qualified personal trainer or doctor and did not give guidance on a healthy diet in the plan, but people assume that healthy eating means balanced and nutritious.

More recently, more relaxed versions of the challenge have been popping up on social media called “75 Soft” and “75 Medium,” where participants drink the odd alcoholic beverage and unhealthy food while exercising and reading.

Sophie Deakins, 27, also completed 75 Hard last year while working as an assistant manager at a London cinema.

She said she accepted the challenge after being “disciplined and consistent” with other programs.

She completely changed her diet, giving up chocolate and sweets but allowing anything with natural sugars, such as fruit and honey.

Sophie also cooks at home and uses an app to track her protein and water consumption.

She finds it helpful to give herself small rewards, such as getting her nails done or buying a new book, but the hardest part for her is socializing because it involves eating out and drinking.

To combat this, she explains: “I'm very vocal about what I do, so when I get there (to social events) there's no pressure but still a real discipline to do it.”

Since completing it, she has stuck to certain parts of the plan, such as not eating out or buying unnecessary coffee and cakes, which has helped her “save a lot of money”.

“But the most important thing was probably the change in mindset — the encouragement I got from knowing I could do it, the excuses about time and self-doubt were all gone,” she said.

But the challenge isn't for everyone, something strength and conditioning coach Tana von Zitzewitz wants those considering it to keep in mind.

She told the BBC: “You need a lot of time, not just to exercise but to read the book – it seems like a lot of time to cram into the day.”

“I definitely think there are elements that people can implement, committing to 45 minutes of exercise a day, making a conscious effort to drink more water and reduce screen time, but you need to be aware of what's involved,” Tana added.

Another aspect is motivation. “This time of year, people are under tremendous pressure to make changes in their lives,” she said.

She recommends finding a way to “challenge yourself while also being kind” so you can add fun and value to each day without making exercise and food feel like a punishment.

From a medical perspective, it's difficult to determine whether 75 Hard is beneficial.

NHS GP Sam Whiteman points out that because “it has not been studied in a clinical setting” it cannot claim to change your life in any way.

He also said it needed to be compared with more basic systems to see if the same results could be achieved.

“If it's a way for people to get out and move, then I'm all for it, but if the question is whether it's better than going to the gym three times a week or running once a week and eating healthy, then I'm not sure,” he added.

Meeting certain standards was not Mr. Frisella's intention, the founder of 75 Hard. For example, he didn't set any rules involving losing a certain amount of weight.

While the challenge encourages people to take daily progress photos, much of the TikTok content surrounding the challenge focuses on how people end up feeling rather than how they look, which helps avoid an unhealthy focus on appearance.

Dr. Whiteman recommends visiting NHS healthy living websitewhich offers advice on healthy weight, diet and exercise, as well as mental health and sleep advice.