Here, we share an expert’s view of the fitness trends on TikTok in January 2024 and why you should avoid them!
75 Hard Challenge
The 75 Hard Challenge has taken social media by storm, especially on TikTok, garnering over two billion views under the hashtag #75HardChallenge. It promises numerous physical and mental health benefits by adhering to its set rules. These rules include following a personalized nutrition plan, abstaining from alcohol and cheat meals, completing two 45-minute workouts, drinking a gallon of water daily, and reading ten pages of a book.
While this challenge may help establish positive habits for mental and physical well-being, it’s crucial to note that its effectiveness and safety depend on tailoring diet and exercise plans to individual needs.
As a fitness enthusiast, I believe it’s worth considering the long-term goals and the suitability of the chosen diet and exercise regimen. Rather than simply relying on social media trends, consulting professionals and choosing a path that aligns with personal needs and preferences is essential. A better option would be to create your own workout that is suitable for your needs, your health and your fitness levels.
30-Day Gallon Water Challenge
Another viral health trend on TikTok is the 30-day Gallon Water Challenge, which has amassed over 14 million views. The aim is to consume a gallon (4.5 litres) of water every day for a month, with claims of reduced bloating, improved skin, and increased energy levels. However, it’s crucial to consider the safety of such high water intake.
As someone who values a holistic approach to health, I believe it’s important to incorporate adequate water consumption into a balanced diet. It’s advisable to avoid blindly following fads and challenges without consulting a healthcare professional. Sudden excessive intake of any substance, including water, can have unintended consequences. While dehydration is commonly recognized, overhydration or hyperhydration can also lead to issues such as cloudy thinking, nausea, muscle weakness, spasms, cramps, and headaches.
Remember, your health journey should be personalized and well-informed, considering your unique needs and consulting trusted sources for guidance.
Dry Scooping Protein Powders
Dry scooping pre-workout powder has gained popularity on TikTok, racking up over 8 million views. TikTok users believe that this method allows the powder to be absorbed more rapidly, resulting in enhanced workout performance. However, it’s important to note the potential risks associated with dry scooping, such as choking and difficulty breathing. Excessive caffeine intake can also lead to abnormally high heart rate.
According to my understanding, dry scooping has no real benefits. Many videos show individuals experiencing coughing fits, usually due to accidentally ingesting the powder instead of swallowing it. It seems that dry scooping is more of a trend on TikTok rather than something the general public should attempt.
Fasting Challenges
Moving on to fasting challenges, TikTok offers various fasting challenges, focusing mainly on intermittent fasting. Supporters of intermittent fasting claim that it has numerous health benefits. However, it is crucial to be aware of the risks associated with any fasting challenge, as it involves depriving the body of essential nutrients for a specific period of time. Consulting a doctor or nutritionist before participating in such challenges is strongly advised.
As for my personal perspective, I’ve come across many people who swear by intermittent fasting as part of a healthy lifestyle. However, following a 28-day challenge, as seen on TikTok, is more influenced by popular trends rather than personalized recommendations from medical professionals. It’s important to remember that what works for one person may not work for everyone.
Apple Cider Vinegar
Apple cider vinegar has gained popularity as a method for weight loss, reducing fat, and suppressing appetite. However, multiple sources caution against relying on it for weight loss. Drinking apple cider vinegar frequently or in large quantities can lead to throat irritation or damage due to its high acidity.
According to my understanding, there are limited studies that establish a direct connection between apple cider vinegar and weight loss. The idea is that it creates a sense of fullness by breaking down into acetate and hydrogen in the body, thanks to its acetic acid content. However, the actual percentage of acetic acid necessary to achieve this feeling of fullness is quite small.
Be Cautious of TikTok Influencers
When it comes to social media, including TikTok, it’s crucial to remember that influencers have a specific job – to influence and sell. They may showcase before and after challenges, but we don’t know what goes on behind the scenes. Additionally, be cautious of AI-generated ads promoting various challenges like wall Pilates. While AI is not inherently problematic (as a marketer, I appreciate it), it’s important to understand that the results shown in those ads are not from real people. Comparing yourself to an AI model can be misleading and potentially harmful.
To ensure your safety, I recommend consulting a doctor or a qualified nutritionist before embarking on any new fitness challenge or diet. They can help determine if your chosen approach is suitable for you. Remember, influencers and individuals participating in challenges are primarily focused on selling, and they never reveal the complete picture. So, always take that into account before making any decisions. Lastly, if you come across AI-driven advertisements, don’t fall into the trap of believing that you’ll achieve the exact same results as shown by the AI model.
