The Ultimate Guide to 75 Hard

In today’s world, where quick fixes and shortcuts are the norm, the 75 Hard Challenge stands out as a test of mental toughness, discipline, and resilience. It’s not just another fitness program—it’s a transformative journey for both the body and mind. Developed by entrepreneur and author Andy Frisella, 75 Hard is a mental toughness challenge that focuses on building good habits, cultivating self-discipline, and pushing past mental barriers.

Here’s everything you need to know about the 75 Hard Challenge and how to crush it!

 

What Is the 75 Hard Challenge?

75 Hard is a 75-day program with five strict rules. These aren’t just guidelines; they’re non-negotiable. If you miss even one of the tasks for the day, you start back at day one.

The 5 Rules of 75 Hard:

1. Follow a Diet: Choose any diet that aligns with your goals. There’s no specific meal plan to follow, but the key is to stick to it for the full 75 days without any cheat meals or alcohol.
2. Work Out Twice a Day for 45 Minutes Each: One of these workouts must be outdoors, regardless of weather conditions. This rule pushes you to be adaptable and disciplined no matter the circumstances.
3. Drink 1 Gallon (4 Litres) of Water Daily: Hydration is crucial, not just for physical health but also for mental clarity.
4. Read 10 Pages of a Non-Fiction Book Every Day: The focus is on self-improvement and learning. Fiction books don’t count.
5. Take a Progress Photo Every Day: It might seem trivial, but this small act keeps you accountable and gives you a visual record of your transformation.

 

Why 75 Hard Is Different From Other Challenges

What sets 75 Hard apart is its focus on mental toughness. While physical changes are inevitable, the real transformation happens in your mindset. Many participants report gaining a stronger sense of discipline, heightened focus, and better time management skills after completing the challenge. The rules are simple but demand a high level of consistency, making it a real test of grit.

 

Step-by-Step Guide to Completing 75 Hard

1. Set Clear Goals

Before you start, take some time to identify why you're doing 75 Hard. Is it to build discipline? Improve fitness? Grow mentally? Having a clear "why" will help you stay motivated when the challenge feels tough (and it will!).

2. Choose the Right Diet

The challenge doesn’t specify which diet to follow, so pick one that suits your body and goals. Whether it's low-carb, vegan, paleo, or macro-counting, the key is consistency. Avoid crash diets and focus on something sustainable for 75 days.

3. Plan Your Workouts

The biggest obstacle for most people is fitting two 45-minute workouts into their day. One workout must be outside, so weather conditions can add an extra hurdle. Planning your days and scheduling workouts is essential. Many people find that doing one session early in the morning is a great way to kickstart the day and minimise excuses.

Tip: Combine strength training with cardio to keep your body challenged. For your outdoor workouts, you can mix in walks, runs, yoga, or even hiking. The point is to move your body every day.

4. Stay Hydrated

Drinking a gallon of water a day can feel daunting at first, but it becomes manageable if you pace yourself. Always keep a reusable water bottle with you and set reminders to drink throughout the day.

Tip: If plain water gets boring, add slices of lemon or cucumber to keep things fresh.

5. Cultivate a Reading Habit

The mental growth aspect of 75 Hard comes through reading. Choose non-fiction books that align with your personal growth goals—whether it’s business, self-development, or history. Aim for 10 pages a day, but if you find yourself getting into the flow, don’t stop!

6. Track Your Progress

The daily progress photo might seem like the least significant part of the challenge, but it’s a powerful tool for accountability. Over time, you’ll be able to visually see the changes and the hard work paying off. Make it a habit—take it at the same time every day (morning or night) so you don’t forget.

 

The Importance of Mental Toughness in 75 Hard

This challenge isn’t about having the perfect body or losing weight quickly; it’s about mental resilience. There will be days when you’re sore, tired, or just mentally drained. Those are the moments when the real growth happens. By sticking to the program, even when it’s inconvenient or difficult, you’re training your brain to push past obstacles.

 

How to Stay Motivated Through 75 Hard

1. Accountability Partner: Doing 75 Hard with a friend can boost your chances of success. You can encourage each other, share struggles, and celebrate milestones together.
2. Track Your Wins: Keep a journal of how you’re feeling each day. Writing down small victories—whether it’s a good workout or completing your water intake—will help keep you motivated.
3. Embrace the Struggle: Know that discomfort is part of the process. The weather won’t always be perfect for your outdoor workout, and you might not always feel like sticking to your diet. The more you embrace these challenges, the stronger you’ll become.

 

Common Pitfalls and How to Avoid Them

• Skipping One Rule: Some people might justify skipping a workout or forgetting to take a photo. Remember: even one slip means starting over. Commit fully to every aspect.
• Overcomplicating the Diet: Don’t choose a diet that’s unsustainable. Focus on balanced, whole foods, and keep your meals simple.
• Neglecting Recovery: Two workouts a day can be taxing. Make sure to incorporate stretching, rest days, and proper nutrition to help your body recover.

 

Final Thoughts

75 Hard isn’t just a fitness challenge—it’s a life challenge. It pushes you to break through mental barriers, develop unshakable discipline, and build a mindset that can handle whatever life throws at you. If you’re ready for a challenge that goes beyond the physical and takes you to new levels of mental toughness, 75 Hard might be exactly what you’re looking for.

Are you ready to commit?