What Is the 75 Hard Challenge?
The 75 Hard Challenge was created by Andy Frisella, a motivational speaker and entrepreneur. It’s not your typical fitness plan. Instead, it focuses on mental toughness and discipline. It’s a 75-day challenge with strict rules you must follow every single day without fail. If you miss any task, even on the last day, you have to start over from day one.
This challenge demands consistency, focus, and grit. It tests your ability to stick to a plan without making excuses. The 75 Hard Challenge is for those who want to change their mindset, build resilience, and achieve both physical and mental growth.
The Rules of the 75 Hard Challenge
The 75 Hard Challenge has six core rules that must be followed every day for 75 days. Here’s a breakdown of each rule:
Follow a Diet
You need to choose any diet and stick to it. This could be a calorie-based diet, a clean eating plan, or any other nutrition-focused routine. There’s no specific diet you must follow, but once you pick one, there are no cheat days. You must also avoid alcohol for the entire 75 days.
Two 45-Minute Workouts Daily
You must complete two 45-minute workouts every day. One of these workouts must be outdoors, regardless of the weather. The 75 Hard Challenge emphasizes outdoor exercise to test your discipline and mental strength.
Drink a Gallon of Water Every Day
Staying hydrated is vital during the 75 Hard Challenge. You must drink a whole gallon of water every day. This helps with recovery and overall health.
Read 10 Pages of a Non-Fiction Book
Self-improvement is a significant focus of the 75 Hard Challenge. You need to read at least ten pages of a non-fiction book every day. Audiobooks don’t count. The goal is to improve your mindset and gain knowledge through consistent reading.
Take a Progress Picture Every Day
Each day, you need to take a progress picture. While it may seem tedious, this helps you track your physical changes throughout the challenge. It also encourages you to stay committed to the process.
No Cheat Meals or Alcohol
Strict adherence to your diet is required. You cannot have any cheat meals or alcohol for the full 75 days. If you slip up, you must start over.
Why Do People Take the 75 Hard Challenge?
The 75 Hard Challenge is not just about fitness. Many people take this challenge to build self-discipline and mental strength. The structure of the challenge forces participants to stay accountable every day. Here are some key reasons why people choose to do the 75 Hard Challenge:
Mental Toughness
The 75 Hard Challenge teaches you how to push through discomfort. When you have to work out in bad weather or stick to your diet on a tough day, you build mental resilience. The challenge shows you that you can do hard things if you commit.
Physical Transformation
While the 75 Hard Challenge is primarily about mental toughness, there are significant physical benefits as well. By following a strict diet and working out twice a day, most participants see noticeable physical changes. The daily progress pictures make these changes even more apparent.
Personal Growth
Many who complete the 75 Hard Challenge experience personal growth. The challenge forces you to focus on your goals, manage your time better, and take control of your actions. It helps you become more disciplined and organized in your daily life.
Accountability
By having clear rules, the 75 Hard Challenge makes you accountable for your progress. You can’t skip a workout, cheat on your diet, or neglect your reading without restarting the challenge. This accountability teaches you to stay consistent.
How to Prepare for the 75 Hard Challenge
Starting the 75 Hard Challenge requires preparation. The challenge is intense, so it’s essential to set yourself up for success. Here are some steps to help you get ready:
Choose a Diet You Can Stick To
Select a diet plan that you can follow for 75 days. It should be challenging but realistic. Make sure it aligns with your fitness goals, whether it’s weight loss, muscle gain, or general health improvement.
Plan Your Workouts
Since you’ll need to complete two workouts every day, it’s essential to plan. Decide when and where you’ll exercise. Make sure one of your workouts can be done outside. Having a schedule will help you stay on track.
Prepare for Challenges
There will be days when you don’t feel like working out or sticking to your diet. Plan for these challenging days. Remember why you’re doing the 75 Hard Challenge and stay committed. Knowing that others have completed it can give you extra motivation.
Stock Up on Water
Since you’ll be drinking a gallon of water every day, make sure you have a system in place. Some participants use large water bottles to keep track. Drinking a gallon can feel overwhelming at first, but you’ll get used to it with time.
Tips for Success in the 75 Hard Challenge
Completing the 75 Hard Challenge requires discipline and persistence. Here are some tips to help you stay on course:
Stay Consistent
Consistency is critical to completing the 75 Hard Challenge. It’s not about doing things perfectly; it’s about doing them daily. Stick to the rules and avoid making excuses. Even when it’s hard, push through.
Track Your Progress
Keep a journal of your daily activities. Write down what workouts you did, how much water you drank, and what you read. This helps you stay organized and motivated as you progress through the challenge.
Don’t Overdo It
While the 75 Hard Challenge is tough, it’s essential to listen to your body. Don’t push yourself to the point of injury. Rest when needed, but always follow the rules.
Join a Community
Many people who take on the 75 Hard Challenge share their progress online. Joining a community of participants can give you motivation and support. You can learn from others and share your journey.
Break the Challenge Into Small Goals
Seventy-five days can feel overwhelming. Break the challenge into smaller goals, like focusing on completing each week. Celebrate your milestones to stay motivated.
Everyday Struggles in the 75 Hard Challenge
The Hard Challenge isn’t easy, and many people struggle at various points. Here are some common challenges participants face:
Time Management
Finding time for two workouts a day, along with reading, drinking water, and sticking to a diet, can be difficult. You’ll need to manage your time well to ensure you can fit everything into your day.
Staying Motivated
There will be days when your motivation is low. On these days, remind yourself why you started the Hard Challenge. Remember that it’s not just about physical fitness; it’s about building mental toughness.
Physical Fatigue
Working out twice a day can be exhausting, especially if you’re not used to it. Make sure you’re getting enough rest and recovery. Stretching and proper nutrition will help you stay energized.
Social Pressure
Sticking to the Hard Challenge can be tricky when others around you aren’t. Social events, parties, or dining out can tempt you to break your diet or miss a workout. Stay committed and remind yourself of your goals.
The Benefits of Completing the 75 Hard Challenge
Completing the Hard Challenge can have life-changing benefits. Here are some of the critical rewards you’ll experience after finishing the challenge:
Improved Self-Discipline
One of the most significant benefits is an increase in self-discipline. The Hard Challenge forces you to stick to a plan without any shortcuts. By the end, you’ll have a new level of mental toughness.
Physical Transformation
Most participants see significant physical improvements after the Hard Challenge. Whether it’s weight loss, muscle gain, or overall fitness, the consistent effort pays off.
Mental Clarity
Many people report better mental clarity and focus after completing the 5 Hard Challenge. The daily reading, exercise, and structured routine help you sharpen your mind.
Increased Confidence
Finishing the 75 Hard gives you a sense of accomplishment. Discipline and hard work build self-confidence. You’ll feel more capable of tackling other complex tasks in life.
FAQs About the 75 Hard Challenge
Q1: What is the purpose of the 75 Hard Challenge?
A: The 75 Hard Challenge is designed to improve mental toughness and discipline. It’s not just about physical fitness but about building resilience, focus, and self-accountability.
Q2: Can I modify the rules of the challenge?
A: No. The rules of the 75 Hard Challenge are strict, and modifying them would defeat the purpose of the challenge. The goal is to follow the exact rules to build discipline.
Q3: What type of diet should I follow?
A: The 75 Hard Challenge doesn’t specify a particular diet. You can choose any diet that fits your goals, such as a low-carb, calorie-restriction, or clean-eating plan. The key is to stick to your chosen diet without any cheat days.
Q4: Do I have to work out twice a day?
A: Yes. Completing two 45-minute workouts daily is a core part of the 75 Hard Challenge. One workout must be outdoors, no matter the weather.
Q5: Can I listen to audiobooks instead of reading?
A: No, audiobooks do not count in the 75 Hard Challenge. You must physically read ten pages of a non-fiction book each day to fulfill the reading requirement.
Q6: What happens if I fail on the last day?
A: If you fail to complete any of the tasks, even on the last day, you’ll need to restart the 75 Hard Challenge from day one. The challenge is all about consistency and discipline.
Conclusion
The 75 Hard Challenge is not for the faint-hearted. It’s a rigorous test of both mental and physical endurance that demands consistency and commitment. While the rules are simple, the challenge is anything but easy. Those who complete it often experience profound personal growth, improved discipline, and lasting physical changes.
