In autumn, many people just want to lie on the sofa with a hot water bottle and a good book. But now is actually the perfect time to set your final year’s resolution and start the 75 Hard Challenge. This way you can start 2024 really fit!
The 75 Hard Challenge is currently being celebrated primarily on TikTok. For her it’s not just about physical fitness, but also about mental fitness – that sounds positive. And: There is also a soft challenge. More on that later.
75 days of discipline
If you choose the Hard Challenge, your next 75 days will be challenging. But according to the TikTok community, it’s worth it because progress should occur quickly and reliably. You will not only strengthen your body, but also grow mentally by leaving your comfort zone and consciously taking time for your psyche.
This is what you need to consider:
- Nutrition: You follow a healthy and balanced diet. No fast food, alcohol or smoking. No cheat meals. Drink at least 3.8 liters a day.
- Training: You complete two sports sessions a day, lasting at least 45 minutes. Which one is your decision. The only rule: one of the exercises must be done outside – regardless of the weather.
- Documentation: You take photos of yourself every day to record your progress.
- Read: For your mental strength, read at least ten pages of an advice or non-fiction book every day. This is preferably about the topic of personal development.
Anyone who breaks these rules in one day will have to start the challenge all over again. A tough program – beginners in particular should be careful with this hype to see whether it’s really something for them. Alternatively, a soft challenge can also be carried out.
75 Soft Challenge
With the weaker version you can take a little more freedom. Only do one exercise session a day, this can be shorter, especially at the beginning, pay attention to your diet, but also treat yourself to something sweet in between. If you don’t manage to read ten pages one day or drink almost four liters, just try again the next day. It’s best to keep counting the days instead of starting over and over again so that you don’t lose motivation on the second, third or fourth try. Because in the end it’s like this: It’s better to do a little for your mental and physical health than nothing at all.
Sources used: india.com, today.com