In the ever-evolving landscape of social media, TikTok has emerged as a powerhouse platform, captivating millions with its short-form videos covering everything from dance challenges to cooking tutorials. Among its diverse content, TikTok has become a breeding ground for fitness trends, where users share their workout routines, diet tips, and wellness advice in bite-sized snippets.
Yet, amidst the sea of viral videos showcasing impressive transformations and quick-fix solutions, a fundamental question arises: are TikTok fitness trends genuine representations of effective health practices, or are they merely fleeting fads fueled by hype and misinformation? Our goal is to empower readers to make informed decisions about their health and fitness journey in the digital age. By debunking myths, shedding light on truth, and offering practical guidance, we aim to equip individuals with the tools they need to discern between genuine health advice and viral sensations on TikTok. So, let’s embark on a journey to uncover the truth behind TikTok fitness trends and find out if they are fact or cap π§’!
12-3-30
The β12-3-30β is a trend in the realm of cardio. All the trends say that this workout will βdropβ fat, tone your body and have you look ready with the summer body! The 12-3-30 workout is praised for its simplicity, time efficiency, and ability to provide an effective cardiovascular workout. The combination of incline and intermittent bursts of higher intensity helps elevate heart rate and burn calories efficiently. However, as with any exercise routine, it’s essential to listen to your body, start at a comfortable pace, and gradually increase intensity as your fitness improves.
Incline: 12
Speed: 3
Time: 30 minutes
How often?: 3 times a week
Fact or�: FACT!
This trend has proven to significantly help with weight loss and stamina build-up. Do not expect to see results after doing it only once or twice, consistency is key! This workout takes time to get used to, so make sure to take breaks. Also, maintaining a strong and healthy diet throughout the day helps with weight loss as well. Lauren Giraldo does a great job of explaining the concept of 12-3-30 and the process of its results!
75 Hard Challenge
The #75HardChallenge hashtag has over 1 billion views on TikTok and the videos showcase some pretty drastic results. Some are physical β with before-and-after photos showing significant weight loss and muscle growth β but many also document a mental and emotional transformation.
75 Hard is definitely not a diet plan β and it’s not a fitness plan either, according to Andy Frisella, creator of 75 Hard and host of the “Real AF” podcast. Frisella calls the plan he created a “mental toughness” program that is like “an Ironman for your brain.”
The 75 Hard Rules:
- If you skip a day, you must start over. If you miss a task, you must start over at day one. “You can’t tweak the program to your liking … it’s supposed to be inconvenient and it’s supposed to be hard,” said Frisella. “In life, conditions are never going to be perfect; you’re always going to have to do things that you don’t want to do and the minute you start tweaking or compromising, that’s what opens the door to quitting.”
- Pick a diet to follow, with no alcohol or cheat meals. “Not a drop. Not a beer. Not wine. Not a glass when you get home. Nothing for at least 75 days,” he said. “There’s a number of reasons for this: Empty calories, psychological addiction, physical addiction. Also, weβre talking about detoxing your body for 75 days … You donβt understand how foggy you are because of this (alcohol-drinking) lifestyle.”
- Drink a gallon of water daily. “Make sure you start early and be consistent throughout the day so that you’re not chugging a gallon of water before you go to bed,” Frisella said, which, he admits, he had to do a few times himself.
- Complete 2 daily workouts. One of the most time-consuming parts of 75 Hard is the workouts: Two 45-minute workouts of your choice must be completed per day and one of those workouts must be done outside, regardless of the weather. “This is the point of the program β conditions are never perfect,” said Frisella. “And one of the reasons that most people canβt get through life in an effective way is because the minute conditions are tough, they throw the towel in on their plan.”
- Read 10 pages per day of a non-fiction book. “This is not entertainment time, this is not ‘Harry Potter’ time, this is learn new stuff time,” Frisella explained. “The book has to be a self-development book of some kind and it has to be for personal growth.” He also stresses that it needs to be a physical book, not an e-book you read on your phone or tablet.
- Take a progress photo every day. “This is not just to show your physical transformation … once you start getting some progress, fitness or business or anywhere else, you start to forget the little details as you go,” said Frisella. These photos will help you remember the daily progress of your journey, he said. He also encourages people to take photos that show their body, recognizing that this may be difficult, but that these photos are for you only and don’t need to be posted.
Fact or� FACT!
This challenge is not easy, it tests your mental strength and your discipline. But my goodness, the results are out of this world! Many influencers and TikTok users reported their mental health status changes. Elaina Stewart, reported that she β[felt] like a different person!!β Elaina Stewart stated, βI have so much less brain fog, more energy, Iβm sleeping better, I can focus on things for longer, there have literally been so many benefitsβ. Many other influencers even said that theyβre confidence sky-rocketed. This ultimate test of the mind and body is not for the weak, but that doesnβt mean itβs impossible.
Dry Scooping
βDry scoopingβ was a recent TikTok fitness trend that now appears to be blocked from the website. Before your workout, the theory goes, toss a scoop of pre-workout powder into your mouth and down it, rather than mixing it with water and drinking it, as instructed. This practice supposedly turbocharges your workout because your body absorbs the powderβs caffeine and other stimulants more quickly.
Fact or π§’?: CAP π§’
This item has been advertised as a tool to help lose weight fast. Although it is fun, this helps But experts say itβs dangerous β and possibly even deadly β as it could lead to respiratory or cardiovascular distress. Dry scooping is part of the instant gratification culture that we see today. This will actually work against you and hurt you because any dry powder that goes through your lungs will cause inflammation!
Pilates Inspired Workouts
Pilates is in! Initially designed as a system to improve physical strength, flexibility, and posture, Pilates has evolved into a comprehensive approach to whole-body wellness. Overall, the influence of Pilates lies in its holistic approach to health and fitness, addressing not just physical strength but also mental clarity and overall well-being. Here are some trending at home pilates workouts.
Pilates Core Workout: There are many workouts trending at the moment. The most popular and circulated is a routine of multiple workouts. TikTok user Daniela Lizbeth shows a simple, yet effective core routine. There are five workouts, each for 30 seconds to a minute. She ends the routine with a minute plank. Consistency is key to notice results!
Pilates Leg and Glute Workout: TikTok user Madeleine shows an at home pilates plan for lean legs and a toned glute. Each exercise, leg lifts, crunch to extend, side crunch to extend, leg extension tucks, rainbows, and extended fire hydrants, are done in 4 sets of 20 reps.
Pilates Arm Workout: Amelia Coggin demonstrates a burner of a routine in her TikTok. It consists of 10 reps of βServe the Platterβ, alternating front to side, βTricep Kickback to Pressβ, βWide Shoulder Pressβ, βCactusβ, βPrayer Pulseβ, βPrayer Elbow Tapsβ, and 30 seconds of βMax Commandosβ. All of these exercises are done in two to three reps.
Fact or π§’?: FACT!
Pilates has many benefits, not only including physical. The mental benefits are great due to the extensive βburnβ. Instructors say that when you feel the burn, thatβs when you have to go harder. You are also testing your mental endurance during these workouts.
Spot Reduction
One of the more popular TikTok fitness trends involves developing your abdominal muscles. These βab-shredβ challenges often depict an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack.
Fact or π§’Cap?: π§’ CAP
Spot reduction isnβt a thing. You cannot lose fat from a specific area of the body. Abs are one of the hardest areas to drop body fat, because we have a lot of fat receptors in our abdomen. The trends that are centered around fast results are the ones that grab peopleβs attention. Fitness and health is a lifelong journey, it doesnβt only take 2 weeks to 3 months. Athina is a great fitness influencer on TikTok. There is a great example of how the fast results trend is gaining more and more views. In this video, she portrays how to target the lower belly fat. This can be misleading as spot reduction is a myth. James Smith does an amazing job of explaining the concept of why spot reduction is a myth. He compares the concept of spot reduction to trying to decrease water in the pool by scooping out from the right or left side.
While TikTok and other social media platforms have undoubtedly popularized various fitness trends, it’s crucial to approach them with a critical mindset. While some TikTok fitness trends may offer effective workout routines and valuable health advice, not all are grounded in science or tailored to individual needs. Ultimately, while TikTok and social media can be valuable sources of inspiration and motivation for fitness enthusiasts, it’s essential to approach fitness trends with caution, skepticism, and a discerning eye. By prioritizing evidence-based practices, expert guidance, and personalized approaches, individuals can make informed decisions about which TikTok fitness trends to incorporate into their wellness journey while avoiding potential pitfalls and risks.
