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Why the 75 Hard Challenge May Be Dangerous

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The 75 Hard Challenge is going viral on TikTok. Countless individuals have signed up for this program which promises unbelievable fitness results in 75 days. But experts are warning that it could be dangerous.

What is the 75 Hard Challenge?

The 75 Hard Challenge calls for individuals to follow a healthy diet, complete two 45-minute workouts, take a daily progress picture, drink a gallon of water, and read 10 pages of a book every day. If they miss a day, they must restart.

The program was created by supplement seller and YouTuber Andy Frisella. He refers to it as a “transformative mental toughness program” that can “change your life” and give you “complete control”. He says it has been completed by over 100,000 people around the world.

TikToker @missgreeneyes15 shared a before and after video that shows how she lost 21.2 pounds on the program.

Sabrina Reynolds took to the platform to describe how much better she feels after losing 23 pounds in 75 days.

@Philthemachine shared before and after videos in which he states that the program “pulled (him) through a nervous breakdown and saved (his) life.”

The social media platform is also filled with footage from disappointed people saying they failed the challenge and are now starting over or giving up.

Opposition to the 75 Hard Challenge

While the program has yielded some positive results, it is gaining negative feedback from experts like Global Nike trainer Lauren Schramm who says she’s “strongly opposed to this type of program.”

“It pushes the boundaries of safety for the majority of the population and does not promote healthy levels of movement, diet, and rest,” she states.

She went on to say that the program “does not seem realistic for the average person” and that it “promotes the idea that fitness, health, and wellness are all or nothing’” as opposed to “balancing acts”.

The regimen has also been called out because it does not entail rest days. Without rest days, muscles cannot repair themselves and the body is unable to properly absorb nutrients and restore energy levels.

Professional trainer Daniela Celi says the program can work for a person with a flexible lifestyle if the workouts’ intensity is closely monitored. But she also points out potential mental health drawbacks.

“It’s important to note that physical stress can also cause mental stress which may have the opposite of the potential benefits of the program,” she said.

She recommends that people start small when reaching their fitness goals instead of opting for the major overhaul the 75 Hard Challenge requires. She says that finding the right exercise and eating habits calls for some trial and error.

Tara Schmidt, a lead registered dietician at the Mayo Clinic Diet, isn’t completely against the 75 Hard Challenge. She notes that skipping alcohol and cheat meals, taking progress pictures, drinking a lot of water, and reading can have positive effects. But she is concerned that the program may not be sustainable, and she doesn’t approve of the forced activities it entails.

“I understand the desire to fully commit to something, but unfortunately slow and steady wins with your body,” Schramm says.

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In Weight Loss

The Link Between Weight Loss and Neighborhood Safety

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When we think of the things that promote weight loss, eating healthy and exercising are two main factors that come to mind. But according to preliminary Dutch research, neighborhood safety may also play a role in how much you weigh.

The study identifies four dimensions of neighborhood safety as follows:

  • Not being afraid of crime and harassment when you walk through the streets
  • Feeling safe when walking or cycling in or around traffic
  • Adequate street lighting
  • An absence of threatening-looking youths loitering in the area

The research did not find an association between weight and a lack of access to grocery stores and sports facilities which may plague low-income areas typically considered unsafe.

It also did not link neighborhood characteristics with the success of interventions like diet and exercise programs.

The Study

The study involved 122 individuals living with obesity and looked at past research on weight loss with treatments including exercise, cognitive behavioral therapy, and dietary advice.

Before the study began, participants were asked to take a survey rating how secure they felt in their neighborhoods. Their height, weight, and waist circumference were measured at the beginning of the study, 10 weeks into the study, and after 1.5 years.

Results showed that people who ranked for high neighborhood safety experienced greater decreases in weight and waist circumference.

Every one-point increase in the neighborhood safety score led to an average decrease of 3.2% in weight and an average 2.6% decrease in waist circumference.

Social cohesion factored into neighborhood ratings. One point on the social cohesion scale led to a 1.3% decrease in waist circumference.

Study leader Boelle Brouwer of the University Medical Center Rotterdam, Rotterdam, the Netherlands notes, “It is known that social cohesion can provide social support and motivation to participants. Feeling connected to and supported by people in your surroundings can increase adherence to healthy behaviors and improve overall outcomes of lifestyle interventions.”

While no associations were found between weight loss and access to grocery stores and sports facilities, a link was established between weight loss and neighborhood attractiveness in terms of sex, age, and education level.

The preliminary research is promising, but scientists acknowledge more studies are needed before conclusions can be drawn.

“We need more research to determine how neighborhood safety may affect weight and waist circumferences and if feelings of safety are linked to other factors such as housing, stress, or poverty,” said Brouwer.

Study co-author Professor Elisabeth van Rossum who is also from the University Medical Center Rotterdam weighed in saying, “If it turns out these environmental and social factors indeed are drivers of the success of a guided lifestyle intervention, then we need to study to what extent this also applied to individuals who try to lose weight by themselves.”

How do you think your neighborhood safety affects your weight loss goals?

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In Health & Fitness

The Best Exercises to Do for Bad Knees

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If there’s one part of the body that injures easily, it’s the knees. As a complex joint, knees are vulnerable to sprains, ligament tears, fractures, and dislocations. These can interfere with everyday tasks and make it difficult for you to reach your fitness goals.

Once it was thought that rest was necessary in healing from knee injuries and other kinds of injuries. But these days, doctors and therapists recommend exercise as an important part of the healing process. The right exercise can strengthen the knees, so you recover sooner.

However, it’s important that the exercise you do assists with healing and does not worsen your injury. So, what exercises should you be including in your workouts? Here are some that are recommended.

Resistance Band Sidestep

  1. Wrap a resistance band around your ankles.
  2. Bend your knees slightly with your feet hip-width apart.
  3. Step to the side until the band provides resistance. Then bring your foot over to recreate your original stance.
  4. Repeat this movement for 10-15 steps in one direction, then switch to the other direction.

Clamshell

  1. Lie on your side on the floor with your legs stacked and knees bent at a 45-degree angle.
  2. Lift your top knee as high as you can keeping your knees steady and your top foot down. Your legs should mimic a clam opening.
  3. Hold, then bring your knee back so you are in a closed position.
  4. Continue the movement for 15 to 20 reps per side.

Glute Squeeze

  1. Stand with your feet shoulder-width apart.
  2. Squeeze your glutes as tightly as you can and hold for four seconds.
  3. Release and repeat for a total of 10 too 12 reps.

Quad Sets

  1. Lie down with one leg straight out in front of you. The other leg should be bent so your knee is in the air and your foot is flat on the floor.
  2. Press your foot to the floor so you tighten the muscles on the top of your thigh.
  3. Hold for six seconds, then rest for ten seconds.
  4. Aim for 12 reps.

Heel and Calf Stretch

  1. Stand facing a wall.
  2. Place your hands on the wall and move one foot as far back as you can comfortably. Your toes should be facing the wall with your heel flat, and your knees slightly bent.
  3. Lean into the stretch and hold for 30 seconds.
  4. Change legs and repeat twice for both legs.

Quadriceps Stretch

  1. Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
  2. Grab your foot to bring it up towards your glutes. Gently pull it up as far as you can.
  3. Hold for 30 seconds.
  4. Return to standing position and change legs.
  5. Repeat 2 times on each side.

These exercises will help strengthen your knees and keep you in shape while you’re healing. Which will you be incorporating into your routine?

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In Nutrition

Should I Drink a Protein Shake Before or After a Workout?

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Protein gives you the energy you need to get through a workout. It also helps your muscles repair themselves after a workout. So should you be drinking your protein shake before or after your workout? Read on to find out.

When Should I Drink My Protein Shake?

Whether you drink your protein shake before or after a workout depends on your needs, goals, and lifestyle. It is best to drink protein before and after a workout if you’re doing high intensity exercises such as long distance running or HIIT. In these cases, you should be taking your shake 30 to 45 minutes before and after to ensure you have the energy you need to get through the activity and to recover quickly.

If you’re doing less strenuous workouts like walking, yoga, and body weight training, you don’t need to take protein before or after your workout. It’s more about getting an adequate amount of protein throughout the day.

Generally, post workout and pre-workout protein will have similar effects which is to say, it will increase muscle size, boost strength, and improve overall body composition. However, your timing will also result in specific benefits as follows:

Benefits of Drinking Protein Before a Workout

  • Fuels Your Workout: Protein will give you the energy you need to make it through a workout and perform your best.
  • Minimizes Muscle Breakdown: When you work out, your muscle fibers break down. Protein contains amino acids that help build muscle fibers and reduce muscle breakdown.
  • Aids with Satiation: If you haven’t eaten before your workout, and don’t have time for a meal, a protein shake is a good way to get the nutrients you need quickly and easily.
  • Boosts Muscle Adaption: Protein primes your muscles to get ready for your training and supports muscle endurance throughout the workout.

Benefits of Drinking Protein After a Workout

  • Repairs Muscle Breakdown: Protein will minimize muscle breakdown whether it’s consumed before or after a workout.
  • Builds Lean Muscle: Protein contains essential amino acids that are the building blocks of muscle. You can optimize the impact of the amino acids if you consume protein within 30 minutes after your workout, but don’t worry if you’re a little late.
  • Boosts Energy: You may feel depleted after your workout. Protein will give you the energy you need to make it through the rest of our day.
  • Won’t Promote Nausea: If you feel a bit nauseous after your workout, a protein shake will give you the energy you need without taxing your digestive system.
  • Reduces Inflammation: Working out can cause microscopic tears in muscle fibers. Your body reacts to these tears by increasing inflammation that can cause muscle soreness. Protein minimizes the break down and the inflammation that comes with it.

Protein and workouts go together like peanut butter and jelly. Your decision on whether to consume a protein shake before or after a workout depends on your fitness goals, but both have similar benefits. Which side of the coin do you weigh in on?

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In Health & Fitness

What’s the Deal with Running Barefoot?

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Have you ever seen someone running barefoot? If so, you probably thought they were crazy. But if you are familiar with health trends, it’s likely that you have heard of benefits associated with running barefoot.

So, what’s the downlow? Is running barefoot good or bad? Here’s what you need to know.

Is Running Barefoot Good for You?

Running is among the exercises most commonly associated with repetitive stress injuries. There are those that believe these injuries could be occurring because running shoes put your feet at an unnatural angle. Running barefoot is said to put your foot in a more natural position reducing the risk of RSIs.

Barefoot strides are shorter and more compact, so you touch down on the earth directly below your torso. This better aligns your body with the earth’s center of gravity. It causes your knee to bend more putting less pressure on your joints.

Running barefoot is said to result in the following benefits:

Helps Flat Feet: If you are wearing supportive shoes, you’re not allowing the muscles in your feet to get stronger. Running barefoot may tighten and strengthen foot muscles helping to stabilize a flat arch.

Reduces the Risk of Plantar Fasciitis: Plantar fasciitis occurs when the tissue along the bottom of the foot become inflamed. Sloppy running form can strain your plantar fascia. Running barefoot improves running technique minimizing the risk of this injury occurring.

Burns More Calories: When you run barefoot, you don’t have the bounce of a springy sole to propel you forward. This makes running more challenging, so you burn more calories.

Disadvantages of Running Barefoot

Running barefoot has one major disadvantage that’s likely to be clear to anyone who is thinking of trying it. It leaves your feet vulnerable to cuts punctures, woods, infections, and foot fractures. It’s also not exactly pleasant running on hot, cold, or bumpy pavement.

What About Barefoot Running Shoes?

There are shoes that were designed to simulate the experience of running barefoot while offering your feet protection. However, they do not offer your feet as much protection as traditional running shoes. Furthermore, some of the companies that manufacture barefoot running shoes were accused of making false health claims about their products.

Should I Run Barefoot?

The consensus is, if it ain’t broke, don’t fix it. If you’re not having problems running in your running shoes, don’t try running barefoot.

It’s also worth noting that running barefoot has never been proven to provide benefits. More research is needed to determine if this is the case.

If you do run barefoot, do so in areas that limit your risk of injury. Opt for beaches, grassy stretches, and clean indoor areas.

Running barefoot is said have its share of benefits, but it’s not right for everyone. You should only try it if you are experiencing problems running in sneakers. Or you could just choose another exercise.

Do you think running barefoot is right for you?

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In Health & Fitness

Fitness Differences Men and Women Must Consider

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It’s great to work out with your partner. A workout buddy increases accountability. It makes families happier and healthier.

But if the partners are a man and woman, there are biological differences to consider. Therefore, the pair must tailor their workouts accordingly. Here are a few things to keep in mind.

Physiological Differences

Men and women have physiological differences that must be considered in the workout plan. Men’s testosterone levels mean they are more likely to gain muscle and lose weight. They also have bigger hearts and lungs making them good at cardiovascular exercise.

Women’s bodies hold more fat which makes it difficult for them to lose weight. However, they also have more elasticity in their muscles. This makes them better at workouts that involve stretching, yoga and Pilates.

Training Differences

The physiological differences in men and women affect how they should be training. Women tend to be more quad-dominant than men. This means that they are more susceptible to valgus knee movements when doing squats and similar exercises.

Women can reduce the risk of injury by strengthening their abductor and glute muscles. Exercises that will help achieve this goal include:

  • Bulgarian split squads
  • Banded clamshell
  • Banded squat
  • One-legged glute bridges

Men are not as flexible as women which can interfere with their ability to do complex movements. They can improve flexibility by spending more time stretching. This will increase range of motion and prevent injury.

Females are more likely to develop slow-twitch muscle fibers during exercise while men are more likely to develop fast-twitch muscle fibers. Fast-twitch fibers develop during explosive exercises like HIIT while slow-twitch fibers develop during aerobic exercises. Fast twitch fibers are thicker and wear out more quickly.

Women who want to develop fast-twitch fibers should focus on exercises like sprints, HIIT, etc.

It’s also important that women consider their smaller size when weight training to avoid injury.

Nutritional Differences

Women’s bodies tend to use fat as energy while men’s bodies consume high levels of carbs combined with protein and fat. Women should focus on eating healthy fats such as fatty fish and nuts before they exercise. They should also get a good amount of protein, calcium, Vitamin K and Vitamin D.

A man’s workout diet should consist of healthy carbs like fruits and vegetables. Start off small so you don’t overdo your carb intake. Men should also consume adequate amounts of fat and protein.

Working out with your partner is a great way to stay in shape. But it’s essential to consider the needs of each gender. You must think of a woman’s smaller frame, and tendency to carry fat as opposed to man’s larger frame and ability to build strength and lose weight when planning out your routines.

How will you be developing a workout that fits the needs of both partners?

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In Weight Loss

What is Workout Stacking

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Workout stacking is set to be the new fitness trend. It involves combining shorter workouts to create a more personalized experience. It can also improve endurance, strengthen different muscle groups, and boost recovery.

If you have never stacked your workouts, you may be unsure of what’s involved. This article will tell you all you need to know.

What are the Benefits of Workout Stacking?

Workout stacking provides the following benefits:

  • Improves Endurance: We are all familiar with the benefits of HIIT in improving endurance. Workout stacking has a similar effect as it involves short, intense workouts. This makes for increased endurance and calorie burn.  
  • Targets Various Muscle Groups: If you are working out just a few days a week, you may not get around to all muscle groups. Incorporating various workouts ensures each muscle group is targeted.
  • Reduces Boredom: When you stack workouts you can switch things up, so you keep challenging yourself and you don’t get bored.

How to Plan a Workout Stacking Routine

There are no hard and fast rules when it comes to creating a workout stacking routine. However, you should plan it so it works out different areas. Keep in mind that there are certain muscle groups you should work out together. These include:

  • Chest, arms, and shoulders
  • Legs, back, and abdominals

You can also keep things exciting by combining strength, flexibility, and cardio exercises in one workout.

Workout Stacking Examples

Here are some workout stacking examples that you may want to try:

  • 30 Minute Flow Yoga and 15 Minute HIIT Core: The yoga will aid with flexibility and balance while the ab work offers a strength training boost.
  • 40 Minute Strength & Conditioning and 15 Minute Stretch & Recovery: After an intense strength and conditioning workout, stretch and recovery will be just what your body needs.
  • 15 Minute Barre: Lower Body and 30 Minutes HIIT and 15 Minute Stretch: This offers a combination of strength training, cardio and cool down making for a well-rounded workout.
  • 15 Minute HIIT Core and 30 Minutes Cardio Boxing and 10 Minutes Stretch & Recovery: The HIIT will work out your core before you start on cardio. Stretch and recover to ensure your body is in good shape to get past aches and pains.
  • 30 Minute HIIT and 30 Minutes Stretch & Recover: This combo should be included in your workout routine at least once a week to increase flexibility and performance.

If you are looking to change things up with your workout in the new year, workout stacking may be the ideal option. It lets you try a little of everything to achieve maximum fitness. What combo will you be including in your routine?

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In Health & Fitness

How to Get Ready for a Marathon

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Running a marathon has its share of benefits. It’s not unusual for marathons to be charity events. And sometimes there are prizes for the winner. But mostly, it’s about a personal challenge.

Running a marathon can be one of the biggest fitness challenges a person ever faces. It can also lead to injury if you don’t train carefully. This article will explain how to train for a marathon to ensure you are in great shape from beginning to end.

Choose Your Marathon Wisely

It’s important to choose a marathon that’s best suited to your capabilities. Marathons that are over 26.2 miles will be a significant challenge to beginners. It’s best to go with a 5K, 10K or half marathon if you are just starting out.

You must also consider the marathon environment. It’s best to run on familiar roads rather than venture to strange areas unless you are up for the challenge.

You should also consider the terrain you are running over. If you are dealing with hilly or rough terrain, make sure you are ready to deal with it.

Shy away from high profile marathons if you think they will make you too nervous.

The Four Building Blocks of Training

There are four building blocks to consider during marathon training. These include:

  • Base Mileage: Run 3-5 times a week upping your mileage every time. You should never increase your mileage by more than 10% on a weekly basis.
  • Long Runs: Do a long run every 7-10 days to get used to running longer distances.
  • Work on Speed: This requires an alternate of interval training which involves sprinting then slowing down, and tempo runs which involve running at a sustainable yet challenging pace over long distances.
  • Rest and Recover: It’s advisable to take some time off running every few days. You can use these days to focus on other exercises, or rest completely. It’s especially best to scale back right before the race so you are not tired on your big day.

Race Day Tips

  • Hydrate: There will be hydrating stations along the route, but it’s important to hydrate before the race and keep a source of hydration on your body.  
  • Eat Carbs: Small amounts of carbs will keep you energized during the race. Eat a high carb breakfast. You may also consider taking along energy gels, chews, energy bars, etc.
  • Get to the Race Early: This will give you plenty of time to sign in and use the bathroom.
  • Use Vaseline or Body Glide to coat parts of the body that might chafe.
  • Start off Slowly: Starting off fast is a rookie mistake. It’s best to conserve your energy and pick up your pace later in the race if needed.
  • Don’t overdress: You will get hot while you’re running. If you are cold when you show up for the race, wear a garbage bag over your clothing. Then take it off when you start to run.

Now that you know what you need to do to get ready for your big race, you may just win the whole shebang. We wish you the best of luck in your fitness endeavors.

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In Health & Fitness

What Body Women’s Body Parts are Crucial to Keep in Shape

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Many of us work out. But do you do targeted workouts that are designed to strengthen one part of the body? If so, you may want to decide on which part of the body you should be focusing on.

Experts recommend that women focus on their upper body, core, pelvis, and knees. This article will explain why each of these body parts of so important.

Upper Bodies

Active women often walk around giving their legs and lower body a workout. But they don’t concentrate as much on their upper bodies. When upper bodies are weak, women are more prone to neck and shoulder strain.

The best way to maintain upper body strength it by doing pushups. These include wall pushups and floor pushups. Even carrying groceries can give your upper body a workout.

Core

When we think of the core, we think of the abdomen. But the truth is, the core affects so many regions of the body. A strong core helps the body balance and lowers the risk of back pain.

If you would like to build strength in your core, yoga and Pilates are recommended. The forearm plank move can also be beneficial. This involves lying face down on the floor with your elbows tucked into your sides and raising your body using your forearms and toes.

Pelvis

The pelvic floor muscles are an important target as they play a key role in maintaining bladder, bowel, and bladder function as well as the supporting organs and the spine and legs. Women tend to experience weakness in this area, especially after childbirth. Dysfunction could lead to issues with the bowel and bladder.

There are several exercises that work the pelvic muscles. One involves lying on our back with your knees bent and your feet on the floor. Then lift your pelvic muscles inward and upward. Hold, release, and repeat.

Knees

Knees are vital to stability. They are also prone to strain and injury. Women tend to be more prone to knee injury than men due to their wider hips and their propensity for wearing heels.

Contrary to what most may think, an elliptical does not work out the knees at all. However, you can target them with a leg lift. Lie on your stomach and lift one leg straight out behind you so your thigh is off the floor. Return to the floor and repeat. Then switch legs.

A full body workout is beneficial. But if you are looking to target specific areas of the body, the upper body, core, pelvis, and knees are recommended. Good luck reaching your fitness goals.

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In Health & Fitness

New Obesity Drug Has Researchers Stunned

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There are many drugs on the market that are designed to reduce obesity. They include OTC brands that have varying effects, and doctor prescribed medications that may be more reliable but cause unwanted side effects. But now a breakthrough drug has been created that has researchers stunned.

Announced at the ObesityWeek conference in San Diego, Nov. 22, by Denmark pharmaceutical company Novo Nordisk, semaglutide comes in the form of an injection. When used over a 16-month period, it has been shown to reduce body weight by at least 20% in more than a third of study participants. It was shown to be effective in teenagers, who are normally resistant to such drugs, as well as adults.

How Does it Work?

The drug works by mimicking incretins, hormones in the body that lower blood sugar and curb appetite. It has been approved to treat type 2 diabetes and is currently under review for the treatment of weight loss. Unlike other anti-obesity drugs, it does not cause unwanted side effects.

The fact that the drug changes the biology of the body to promote weight loss backs the fact that obesity may be a disease rather than the result of someone being unwilling to eat well and exercise. There is growing evidence that people have a certain body size that can be hard to change. “The body will defend its weight,” states Richard DiMarchi, an Indiana University Bloomington chemist.

Semaglutide is a modified version of liraglutide, a drug that has long been used to effectively work on receptors in the brain to reduce appetite and slow digestion. However, semaglutide remains intact longer so it has more significant effects. It may also have better access to regions in the brain that control appetite.

Questions Regarding the Drug

Although the drug shows promise, scientists still have questions regarding its practical use. For one, will people have to take the drug for a lifetime to maintain results? Participants in some studies have been shown to regain two-thirds of their weight back within one year after the trial stopped.

It’s also uncertain who will respond to these drugs and who won’t. So far, people with type 2 diabetes seemed to be more resistant to the drug than those who don’t have the disease. There are also questions as to whether fatty liver disease and other diseases where there is fat around the organs may negatively affect responsiveness.

There are also concerns about cost. The drug set you back as much as $1300 a month, an expense most insurance companies are unwilling to cover.

And will the drug stigmatize overweightness which isn’t always at the root of people’s health problems?  And will it make people think that taking the drug is a quick fix that can replace a healthy diet and exercise?

All that needs to be worked out. But in the meantime, we can take a step back and marvel at the potential of this new wonder drug. It is hopeful that it makes changes for the better in the world of weight loss.

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