The 75 Hard challenge has taken the world by storm, promising not just physical transformation but a complete mental reset. It’s not your typical fitness program; it’s a gruelling test of discipline, consistency, and willpower. Designed by entrepreneur and author Andy Frisella, 75 Hard isn’t about losing weight quickly or achieving a specific physique. It’s about cultivating the mental fortitude needed to conquer any challenge life throws your way. But what exactly are the rules that define this intense program? Let’s break down each component and explore how to successfully navigate this transformative journey.
The Core Pillars of 75 Hard: The Rules Defined
At its heart, 75 Hard is built upon a foundation of six daily tasks that must be completed without fail for 75 consecutive days. Missing even one task resets the entire challenge, emphasizing the importance of unwavering commitment. These rules are designed to push you beyond your comfort zone and force you to develop new habits. Let’s explore each one in detail.
Rule #1: Follow a Diet
The first rule of 75 Hard is simple yet deceptively challenging: stick to a diet of your choosing. There are no prescribed meal plans or calorie counts from Andy Frisella himself. The power lies in your ability to define and adhere to your own nutritional guidelines.
This could mean following a ketogenic diet, practicing intermittent fasting, or simply committing to eating healthier, whole foods. The key is to choose a diet that aligns with your goals and, most importantly, is sustainable for 75 days. This isn’t a crash diet; it’s about building long-term healthy eating habits.
The diet rule also includes a strict “no cheat meals” policy. Absolutely no deviations are allowed. This means no sugary treats, no processed foods (if they’re excluded in your diet plan), and no exceptions. This rigidity is intentional, designed to strengthen your mental resolve and teach you to resist temptations.
Rule #2: Two 45-Minute Workouts (One Outdoor)
The second rule involves physical activity: completing two 45-minute workouts every single day. One of these workouts must be performed outdoors, regardless of the weather. This is a crucial element of the challenge, forcing you to confront discomfort and build resilience.
Whether it’s rain, snow, or scorching heat, you must brave the elements and complete your outdoor workout. This could be a brisk walk, a run, a bike ride, or even a bodyweight circuit in your backyard. The activity itself is less important than the act of pushing yourself beyond your perceived limits.
The second workout can be performed indoors at a gym, at home, or anywhere you prefer. It could be strength training, yoga, swimming, or any other form of exercise. The key is to ensure that both workouts are challenging and push you towards your fitness goals.
Rule #3: Drink One Gallon of Water
Staying hydrated is essential for overall health and well-being, and 75 Hard makes it a non-negotiable requirement. The third rule is to drink one gallon (approximately 3.8 liters) of water every day.
This might seem simple, but many people struggle to consume this much water consistently. It requires planning, discipline, and a conscious effort to prioritize hydration. Carrying a large water bottle with you throughout the day can be helpful in tracking your intake.
The benefits of adequate hydration are numerous, including improved energy levels, better digestion, and enhanced cognitive function. Meeting this daily water requirement is not just about ticking off a box; it’s about investing in your physical health.
Rule #4: Read 10 Pages of a Non-Fiction Book
75 Hard isn’t just about physical transformation; it’s also about mental growth. The fourth rule requires you to read 10 pages of a non-fiction book every day.
This rule is designed to expand your knowledge, stimulate your mind, and cultivate a habit of continuous learning. The book must be non-fiction, focusing on topics such as personal development, business, history, or self-improvement. No fiction, no audiobooks. This is about actively engaging with the written word.
Reading 10 pages might not seem like much, but over 75 days, it adds up to 750 pages of valuable knowledge. The goal is to learn something new and challenge your perspective.
Rule #5: Take a Progress Picture
Visual progress tracking is a powerful motivator, and 75 Hard incorporates this through the fifth rule: take a progress picture every day.
This picture should be a full-body shot, taken in the same location and under similar lighting conditions each day. This will allow you to accurately track your physical transformation over the 75 days.
This isn’t about vanity; it’s about holding yourself accountable and visually documenting your journey. It can also be incredibly motivating to look back at your progress and see how far you’ve come, especially when you’re feeling discouraged.
Rule #6: No Alcohol
The final rule of 75 Hard is a complete abstinence from alcohol. For the duration of the 75 days, you must refrain from consuming any alcoholic beverages.
This rule is designed to further challenge your discipline and willpower. Alcohol can often derail healthy habits and negatively impact your energy levels and motivation. By eliminating alcohol, you’re committing to prioritizing your health and well-being.
This aspect of the challenge can be particularly difficult for individuals who are accustomed to social drinking or using alcohol to relax. However, it’s a crucial element of 75 Hard, forcing you to find alternative ways to cope with stress and socialize without relying on alcohol.
Navigating the Challenges and Staying on Track
Completing the 75 Hard challenge is no easy feat. It requires meticulous planning, unwavering commitment, and the ability to overcome obstacles. Here are some tips for navigating the challenges and staying on track:
Meal Prep and Planning
Success with the diet component of 75 Hard hinges on careful meal prep and planning. Take the time to create a weekly meal plan, shop for groceries in advance, and prepare your meals ahead of time. This will eliminate the temptation to deviate from your diet when you’re feeling tired or stressed.
Schedule Your Workouts
Just as you would schedule important appointments, schedule your workouts in your calendar and treat them as non-negotiable commitments. This will help you prioritize your physical activity and ensure that you complete both workouts each day, even on busy days.
Carry Water Everywhere
Make it a habit to carry a large water bottle with you wherever you go. This will serve as a constant reminder to stay hydrated and make it easier to consume the required gallon of water each day.
Find a Reading Time
Identify a specific time each day when you can dedicate 10-15 minutes to reading your non-fiction book. This could be during your lunch break, before bed, or during your commute (if you’re not driving, of course).
Prepare for Unexpected Events
Life is unpredictable, and unexpected events can easily derail your progress on 75 Hard. Be prepared to adapt your schedule and make adjustments as needed. If you’re traveling, pack your workout clothes and healthy snacks. If you’re facing a time crunch, break up your workouts into smaller segments.
Embrace the Discomfort
75 Hard is designed to push you beyond your comfort zone. Embrace the discomfort and view it as an opportunity for growth. Remember that the challenges you face are what will ultimately make you stronger and more resilient.
Is 75 Hard Right for You? Considerations Before Starting
While 75 Hard can be a transformative experience, it’s not for everyone. Before embarking on this challenge, it’s important to consider your current fitness level, your overall health, and your ability to commit to the rigorous requirements.
If you have any underlying health conditions, consult with your doctor before starting 75 Hard. The intense exercise and strict dietary requirements may not be suitable for everyone.
It’s also important to be realistic about your time commitment. 75 Hard requires a significant investment of time and energy. Make sure you have the capacity to dedicate several hours each day to completing the tasks.
Finally, consider your motivation for wanting to complete 75 Hard. Are you looking to improve your physical fitness, cultivate mental toughness, or simply challenge yourself? Understanding your “why” will help you stay motivated throughout the challenge.
75 Hard is an intense mental toughness program, not just a physical challenge. The rules are designed to test your discipline, consistency, and commitment. By following the rules and preparing for the challenges, you can successfully navigate this transformative journey and unlock your full potential.
What are the core rules of the 75 Hard Challenge?
The 75 Hard Challenge consists of six non-negotiable daily tasks that must be completed for 75 consecutive days to successfully finish the program. These include: following a diet of your choosing with no cheat meals or alcohol, completing two 45-minute workouts (one outdoors), drinking one gallon of water, reading 10 pages of a non-fiction self-improvement book, taking a progress picture, and adhering to a chosen lifestyle task specific to your personal goals. Failure to complete any of these tasks on any given day requires restarting the challenge from day one.
These rules are designed to build discipline, mental fortitude, and resilience by pushing participants to consistently overcome obstacles and maintain commitment to their goals, even when faced with discomfort or inconvenience. The challenge is not necessarily about achieving a specific physical outcome, but rather about developing the mental discipline necessary to succeed in any area of life.
Is there a specific diet plan required for the 75 Hard Challenge?
No, the 75 Hard Challenge does not mandate a specific diet. Participants are free to choose any diet they prefer, whether it’s vegetarian, vegan, keto, paleo, or any other eating plan. However, the chosen diet must be followed strictly with no cheat meals or alcohol consumption throughout the 75 days.
The flexibility in dietary choice allows individuals to tailor the program to their specific needs and preferences, ensuring they can find a sustainable approach that aligns with their overall health goals. The key is consistency and adherence to the chosen dietary plan, reinforcing self-discipline and commitment.
Why does 75 Hard require one of the workouts to be outdoors?
Including an outdoor workout in the daily routine of the 75 Hard Challenge serves to increase resilience and adaptability. Exposing oneself to varying weather conditions and external environmental factors forces participants to overcome discomfort and build mental toughness by pushing through challenges beyond those typically encountered in a controlled gym setting.
This requirement helps cultivate a mindset of perseverance and adaptability, teaching participants to embrace discomfort and stay committed to their goals regardless of external circumstances. By overcoming these environmental challenges, individuals become more resilient and better equipped to handle unexpected obstacles in other areas of their lives.
What type of book qualifies for the 10 pages of reading each day?
The 75 Hard Challenge specifies that the daily reading material must be a non-fiction book focused on self-improvement or personal development. This excludes fiction, magazines, newspapers, and anything primarily for entertainment purposes. The goal is to promote continuous learning and foster a growth mindset.
By engaging with content designed to enhance personal skills, knowledge, or perspectives, participants cultivate a habit of seeking self-improvement and applying new insights to their lives. This consistent exposure to positive and constructive information contributes to long-term personal growth and a more proactive approach to self-development.
What happens if you miss one day or fail to complete a task in 75 Hard?
If a participant fails to complete any of the six daily tasks outlined in the 75 Hard Challenge on any given day, they must restart the entire challenge from Day 1. There are no exceptions or compromises; the program’s rigor emphasizes the importance of absolute commitment and consistency.
This strict rule is intended to instill a deeper sense of discipline and responsibility, teaching participants the value of unwavering commitment. It underscores the idea that setbacks are inevitable, but the ability to learn from them and recommit is essential for achieving long-term goals.
Is the 75 Hard Challenge safe for everyone?
While the 75 Hard Challenge can be transformative for many individuals, it is not universally suitable and carries potential risks. The intensity of the program, involving strict dietary restrictions and rigorous daily exercise, may not be appropriate for people with pre-existing health conditions, injuries, or certain mental health concerns.
It is essential to consult with a healthcare professional or qualified medical practitioner before starting the 75 Hard Challenge, especially if you have any underlying health issues. They can help assess your suitability for the program and provide guidance on adapting it to your individual needs and limitations.
What is the primary goal of the 75 Hard Challenge?
The primary goal of the 75 Hard Challenge is not primarily focused on weight loss or physical transformation, although those results may occur. Instead, the challenge focuses on developing mental toughness, discipline, and resilience. The core objective is to cultivate a mindset of unwavering commitment and consistent action.
By demanding adherence to strict rules for 75 consecutive days, the program aims to instill a deeper sense of self-discipline and mental fortitude. Participants learn to push through discomfort, overcome obstacles, and maintain commitment to their goals, ultimately developing the mental toughness needed to succeed in all aspects of life.