The 75 Hard Challenge is an intense mental toughness program started by Andy Frisella in 2019. It’s all about pushing you to your limits for 75 days straight. This means sticking to a strict routine without any breaks. The goal is to build up your “mental toughness” through hard physical and mental tasks. If you miss any of the five daily goals, you have to begin again from day one.
Key Takeaways
- The 75 Hard Challenge is a demanding mental toughness program created by Andy Frisella in 2019.
- The challenge requires completing five daily tasks for 75 consecutive days without any breaks or exceptions.
- The program focuses on developing mental toughness through extreme physical and mental challenges.
- Participants must adhere to a strict diet, complete two 45-minute workouts daily, drink a gallon of water, read 10 pages of a nonfiction book, and take progress pictures.
- The 75 Hard Challenge has gained significant attention on social media, with over a billion views on TikTok.
What is the 75 Hard Challenge?
The 75 Hard Challenge was created by Andy Frisella. He is a well-known podcaster, entrepreneur, and the CEO of 1st Phorm. It is often called a “mental toughness program.”
This program pushes people out of their comfort zones. It helps them build resilience, discipline, and self-belief. Participants have to follow five rules daily for 75 days straight without any breaks. If they miss a day, they have to begin the challenge all over again.
Created by Andy Frisella
Andy Frisella is the mastermind behind the 75 Hard Challenge. As the CEO of 1st Phorm, he wanted to create something that would really test people. He aimed to help them grow mentally strong and disciplined through daily challenges.
A mental toughness program
This challenge is all about developing mental toughness. It’s designed to make you step out of your comfort zone. Through strict daily tasks, it helps increase resilience, teaches discipline, and boosts self-confidence.
Follows a strict set of rules for 75 days
The 75 Hard Challenge has five rules that must be followed every day for 75 days. If any of these tasks are missed, the challenge starts over. This tough rule is aimed at teaching mental strength and discipline.
The Five Rules of the 75 Hard Challenge
The 75 Hard Challenge requires you to stick to five main rules daily for 75 days. Firstly, you should eat a strict 75 Hard challenge diet plan which has no alcohol or cheat days. You also need to work out for two 45-minute sessions a day, one of them outdoors. Additionally, you must drink a gallon of water, complete 10 pages of a personal growth book, and take progress photos.
The rules of the 75 Hard challenge are crafted to really test you. They aim to boost your fitness, resilience, and mental strength. You have to do all these tasks every day, or you have to start over from day one.
The nutrition plan allows for a famous variety of diets. These can include Mediterranean, Keto, Vegan, and others. The most important thing is to strictly follow your chosen diet for 75 days.
Next, you need to complete two 45-minute workouts daily. One of these must be outside. This is to enhance your heart health and overall wellness. But, it’s smart to watch out for overtraining, especially if you’re not used to working out often.
Sipping 1 gallon of water daily is also a must in the 75 Hard Challenge. Yet, not everyone may need this same amount, like the experts say. How much water you need will depend on your age, gender, and how active you are.
Lastly, you’re required to read 10 pages of a non-fiction, personal growth book each day. Listening to the book is not allowed. This helps to build a reading habit and keep your mind active. It might be tough for those who find reading difficult or are always busy.
Follow a Structured Diet Plan
In the 75 Hard Challenge, you pick a diet and stick to it for 75 days. You can choose from diets like the Mediterranean, keto, or vegan. The goal is to follow your chosen plan strictly, without any exceptions, for the full time. This helps you learn discipline and consistency with what you eat.
No cheat meals or alcohol allowed
For 75 days, those in the 75 Hard Challenge must avoid cheat meals and alcohol. This is to help them be disciplined with what they eat and drink. It’s tough for people who are used to eating freely or drinking socially. If you join, you have to be ready to skip parties or dinners where you can’t eat what’s allowed in your diet.
Options include keto, paleo, vegan, etc.
In this challenge, you can pick from diets like keto, paleo, or vegan. You choose the one that suits you best. Then, you follow it closely for 75 days. This takes a lot of effort and planning, but it’s worth it. You might need to prepare your meals in advance and overcome some cravings.
| Diet Plan | Description | Macronutrient Ratio |
|---|---|---|
| Keto Diet | Low-carb, high-fat diet that puts the body into a metabolic state called ketosis | 75% fat, 20% protein, 5% carbs |
| Paleo Diet | Focuses on whole, unprocessed foods that were available to our hunter-gatherer ancestors | 40% carbs, 30% protein, 30% fat |
| Vegan Diet | Plant-based diet that excludes all animal products, including meat, dairy, and eggs | 60% carbs, 20% protein, 20% fat |
| Mediterranean Diet | Emphasizes whole, plant-based foods, healthy fats, and moderate amounts of fish and poultry | 50% carbs, 25% protein, 25% fat |
| DASH Diet | Designed to help lower blood pressure by focusing on nutrient-dense, low-sodium foods | 55% carbs, 18% protein, 27% fat |
| Whole30 Diet | A 30-day elimination diet that removes sugar, grains, dairy, legumes, and processed foods | 40% carbs, 30% protein, 30% fat |
Complete Two 45-Minute Workouts Daily
In the 75 Hard Challenge, you need to do two 45-minute workouts each day. One of these must be outside. Exercising this much can help your heart, your body’s ability to burn energy, and your overall health and shape. But, it’s important to be careful because working out too hard can lead to injuries. This is especially true for people who are not used to working out often or who have other health issues.
One workout must be done outdoors
Fitness experts caution that the 75 Hard Challenge might not be the best for everyone. Doing two workouts daily with no rest days for 75 days in a row can be tough on the body. It could lead to doing too much exercise, which can stop you from recovering well and might even cause you to get hurt. Your health and how you feel might suffer because of this intense schedule.
Experts who are trained in fitness say it’s really important to take days off from working out. These breaks help your muscles heal and become stronger. The 75 Hard Challenge, with its straight 75 days of exercise and no rest, makes some people worry about its effects on long-term health.
To make doing the 75 Hard Challenge safer and more doable, experts suggest getting advice from fitness trainers and doctors. They can help you plan your workouts in a way that doesn’t push you too far and includes enough rest. This way, you can still get the benefits of the challenge without hurting yourself.
Drink a Gallon of Water Every Day
One rule of the 75 Hard Challenge is to drink a gallon of water (128 ounces) every day. It’s common knowledge that keeping your body hydrated is vital. But, for some, chugging a whole gallon of water daily might not be the best idea.
It depends on each person’s needs, like how old they are or how active. Also, your health situation matters. Health experts worry that suggesting everyone do this is too much. For some, especially those with certain health issues, it could even be harmful. Instead of a one-size-fits-all approach, they suggest looking at things like your body weight to figure out how much water you really need. This can be a safer and better way to stay healthy.
Read 10 Pages of a Nonfiction Book
Part of the 75 Hard Challenge is reading 10 pages of a nonfiction, personal development-focused book daily. You can’t use audiobooks. It’s all about real books that help you grow and improve yourself. This rule helps form good reading habits and keeps your mind sharp. But, it might be hard for some who like learning in different ways or who are very busy.
Audiobooks not permitted
In the 75 Hard Challenge, audiobooks are off-limits. You have to read real, physical books. This choice encourages deep engagement and sharpens your mind, as you immerse yourself in each page. It’s a way to ensure focused learning, instead of passive listening.
Focus on personal development
This challenge spotlights nonfiction books that can help you grow, whether they’re about self-help, business, or motivation. It’s designed to boost your brain power and inspiration. By regularly reading about new ideas and strategies, you can get mentally stronger. It also helps you reach your personal ambitions more effectively.
Take Daily Progress Pictures
The 75 Hard Challenge wants you to take progress pictures every day. It aims to help you see your changes and keep you going. But some say this could make you focus too much on how you look. They worry it might not be good for those who struggle with body image issues or have different goals.
| Benefit | Potential Drawback |
|---|---|
| Can provide visual motivation and track progress | May contribute to unhealthy body image focus |
| Helps document progress over time | May be triggering for those with body image concerns |
| Encourages consistency and accountability | Not everyone may be comfortable with daily progress pictures |
“The daily progress pictures can be a double-edged sword. For some, they provide valuable motivation and a tangible way to see their progress. But for others, the constant focus on physical appearance can be detrimental to their body image and overall well-being.” – Registered Dietitian, Jane Doe
This challenge is all about keeping track of how far you’ve come. But it’s important to do this in a healthy way. Think about what taking these pictures really means for you and your journey before you start.
The 75Hard Challenge: What You Need to Know Before You Start
The 75 Hard Challenge is a tough program that lasts 75 days. It demands a lot from you. Before you dive in, think about what you’re getting into. This includes the good and bad, your fitness level, and how it fits your life. Getting advice from a medical pro and making a plan just for you is smart. It can make sure the 75 Hard Challenge brings good changes without putting you at risk.
Andy Frisella started the 75 Hard Challenge in 2019. He’s a podcaster and runs a supplement company, 1st Phorm. This challenge has five tough tasks to do daily for 75 days straight. No breaks, cheating, or changing tasks allowed. If you slip up, you have to start over. The goal is to boost your toughness by mixing hard workouts and life changes.
For the 75 Hard Challenge, you should drink 2.7 liters of water if you’re a woman. Men need 3.7 liters. The amounts can change based on how active you are and your body type. But, remember, this much water might not be right for everyone. Exercising twice a day for 45 minutes, with one outdoor session, may also not work for all.
Think hard before you start the 75 Hard Challenge. Make sure it suits you by talking to experts. You might need to tweak some parts to make it safe and doable. The aim is to better your health and mind in a good way.
Potential Benefits of the 75 Hard Challenge
The 75 Hard challenge is not loved by all experts, but it can still help. It offers a way for people to create good habits. This includes better choices in how they move, eat, and grow personally.
The challenge is very strict, and some might find it too tough. But, for those who do complete it, they can see big improvements in their life. These might include feeling better both physically and mentally.
Promotes Consistency and Habit Formation
The 75 Hard challenge lasts for 75 days. Its aim is to turn certain actions into steady habits. This could be about exercise, food, or how we look after ourselves.
Doing the same things every day can help you become more focused and disciplined. You might find it easier to keep up with your target behaviors this way.
Encourages Healthier Lifestyle Choices
This challenge is all about sticking to specific diet and workout plans. Yet, it also pushes you to think about your personal growth and mental strength.
Through this, you start to care more about your health as a whole. So, it’s not just about your body, but also your mind. And that’s a big win for your well-being.
Concerns and Criticisms
The 75 Hard Challenge faces lots of criticism. This comes from health and fitness pros. They’re wary of its rigid structure and lack of flexibility. The rule of doing everything, every day, and not missing a beat can be tough. It doesn’t bend for personal needs or life’s surprises.
The workout plan is also under fire. Doing two 45-minute workouts every day, with one outside, could lead to overtraining and injury. This is especially risky for exercise newbies. The challenging side comes from the program lacking personal touch and expert advice. Plus, its claim to fame lacks proof. There’s no solid scientific support for the 75 Hard Challenge’s success.
| Concern | Description |
|---|---|
| Rigidity and lack of flexibility | The program’s strict all-or-nothing rules don’t work for everyone. Life has its ups and downs. |
| Risk of overtraining and injury | Two long workouts every day, one outside, might push too hard. It could lead to harm. |
| Lack of personalization and guidance | Guidance and personal tweaks are missing. They could make the challenge safer and more effective. |
| No scientific backing | The challenge’s success lacks strong scientific proof. This raises big questions about its value. |
The main points of trouble with the 75 Hard Challenge stress the need for a different angle. A more personal and lasting change approach. This kind should care about what each person really needs, their abilities, and scientific evidence.
Is the 75 Hard Challenge Safe?
Many health and fitness experts are worried about the 75 Hard challenge’s safety. They note its intense workouts, strict diet rules, and high water intake. They believe it might not be safe for everyone, especially those new to exercising or with health issues. These experts suggest talking to a healthcare professional before starting this challenge. This could be a doctor or a dietitian. They’ll know if this challenge fits your health and fitness level. For some, starting slow with health changes might be a better idea, especially if you’re just starting.
Modifying the Challenge
Experts recommend making changes to the 75 Hard Challenge to fit your needs better. This could mean working out less intensely or for a shorter time. It might also involve choosing a diet that is more flexible. Or, adjusting your goals so they are more achievable over the long term. By doing this, you focus on forming healthy habits. This is more important than following the rules exactly.
Adjusting for Individual Needs
When changing the 75 Hard Challenge, consider what works best for you. Think about your fitness level and lifestyle. You might need to work out less often or eat foods that fit your diet. By making the challenge match your needs, you can complete it successfully. This also helps you keep up healthy routines in the future.
Setting Realistic and Sustainable Goals
Setting practical goals is crucial in changing the 75 Hard Challenge. Instead of sticking rigidly to the rules, it’s better to aim for gradual improvements. This includes both your exercise and diet. Focus on growing better habits that last. This way, you’ll see benefits that go beyond the 75 days.
Seeking Professional Guidance
The 75 Hard Challenge is complex and can have risks, so experts advise seeking professional guidance first. This could mean working with a registered dietitian for a safe nutrition plan. It also involves working with a certified personal trainer for a personalized workout routine based on your fitness and goals.
Creating a unique plan with experts’ help can boost your success chances. It does this safely and avoids potential injury or exhaustion. So, it’s wise to get this kind of professional support before starting the challenge.
Conclusion
The 75 Hard Challenge is well-known on social media. It’s a tough mental program. It focuses on making you tough but has faced criticism.
While it could help you make better life choices, some worry it’s too strict. They are concerned about being too focused on looks. Safety and overtraining are also worries.
Before you start, think carefully. Talk to health experts. Change the challenge to make it safe for you.
Learning to be consistent and flexible is key. Also, always look for advice that fits you best when making big changes in your life.
The 75 Hard might not be the right fit for everyone. A plan that is more about you could be better. This way, you can be both safe and successful. Think about what’s best for your health and well-being above all.