The 75 Hard Challenge has taken the fitness world by storm, offering a rigorous program designed to build mental toughness, discipline, and resilience. Unlike typical fitness challenges that focus solely on physical changes, 75 Hard is as much about improving your mindset as it is about transforming your body. If you’re considering taking on this challenge, this beginner’s guide will help you understand what’s involved, how to prepare, and tips for success.
What is the 75 Hard Challenge?
The 75 Hard Challenge was created by entrepreneur Andy Frisella as a mental toughness program that goes beyond just fitness. It’s a 75-day challenge that requires participants to follow a strict set of rules every single day. The idea is to push yourself to your limits, both physically and mentally, and to develop habits that will lead to long-term success.
The Rules of the 75 Hard Challenge
To complete the 75 Hard Challenge, you must adhere to the following rules every day for 75 consecutive days:
- Follow a Diet: Choose any diet or nutrition plan that suits your goals, but you must stick to it without any cheat meals or alcohol.
- Work Out Twice a Day: Complete two 45-minute workouts each day, and one of these workouts must be done outdoors, regardless of the weather.
- Drink a Gallon of Water: Consume one gallon (128 ounces) of water every day.
- Read 10 Pages of a Non-Fiction Book: Read at least 10 pages of a self-help or non-fiction book that promotes personal growth.
- Take a Progress Photo: Snap a daily photo to track your physical transformation throughout the challenge.
If you miss a single task, even by a small margin, you must start over from day one.
Why Take on the 75 Hard Challenge?
The 75 Hard Challenge is not just about losing weight or getting fit; it’s about building discipline, mental resilience, and a stronger mindset. Participants often report significant improvements in their confidence, time management skills, and overall mental toughness. The challenge pushes you to break through your limits and prove to yourself that you can achieve anything with determination and consistency.
How to Prepare for the 75 Hard Challenge
The 75 Hard Challenge is intense, so preparation is key. Here are a few tips to help you get ready:
- Plan Your Diet: Choose a diet that aligns with your fitness goals and is sustainable for 75 days. Whether it’s keto, paleo, or simply clean eating, make sure you can commit to it without cheating.
- Schedule Your Workouts: Plan when and where you’ll complete your two daily workouts. One must be outdoors, so have a backup plan for bad weather days, such as a brisk walk or outdoor stretching.
- Get Your Supplies Ready: Make sure you have enough water to meet the daily gallon requirement and have books on hand that you want to read.
- Prepare Mentally: The challenge is as much mental as it is physical. Prepare yourself for days when motivation is low, and remember why you started.
Tips for Success
Completing the 75 Hard Challenge requires commitment, but with the right mindset and strategies, you can succeed:
- Prioritize Your Time: The challenge will take up a significant portion of your day, so it’s important to manage your time effectively. Plan your day in advance, and be prepared to make sacrifices to stick to the challenge.
- Stay Consistent: Consistency is key. Focus on one day at a time, and don’t let the idea of 75 days overwhelm you. Take it step by step.
- Find an Accountability Partner: Doing the challenge with a friend or family member can provide motivation and accountability. Share your progress, encourage each other, and celebrate your successes together.
- Document Your Journey: Keeping a journal or blog can help you track your progress and reflect on your experience. It’s also a great way to stay motivated and remember why you started the challenge in the first place.
- Focus on the Mental Gains: Remember that 75 Hard is about mental toughness. On tough days, remind yourself that the struggle is part of the process and that overcoming it will make you stronger.
Final Thoughts
The 75 Hard Challenge is not for the faint of heart, but it’s a transformative experience that can change your life. By pushing yourself to new limits, you’ll develop the discipline, mental toughness, and confidence needed to tackle any challenge that comes your way. If you’re ready to take on the 75 Hard Challenge, use this guide to prepare and set yourself up for success. Remember, it’s not just about the physical transformation; it’s about becoming the best version of yourself.
