75 Hard: A 75-Day Challenge to Transform Your Life and Health
Trends come and go in the fitness industry. Everyone has a fitness challenge, and as quickly as they blow up, they fizzle out just as fast. However, that hasn’t been the case with 75 Hard.
75 Hard has become one of the biggest fitness crazes in recent years, with people eagerly documenting their transformations all across social media. But what exactly is this 75-day challenge? And does it really live up to its hype of complete mind and body changes for those who commit to its rules? Despite what people think, it’s more than a health and fitness program. It can help every area of your life and be a fulfilling transformation program.
In this article, we are going to dive deeper and break down everything you need to know before considering taking on 75 Hard for yourself.
Disclaimer: It is recommended that you speak with your doctor or health care professional before engaging in any exercise or nutrition program.
What is 75 Hard?
75 Hard has become a top-rated fitness program and lifestyle challenge over the past few years. The rigorous mental toughness and self-discipline program was created by Andy Frisella, author (check out his books here), podcaster, motivational speaker, and owner of 1st Phorm. The goal is winning the war against complacency.
Related Article: Andy Frisella — No Excuse Mindset that Fueled His Rise to the Top
75 Hard is a 75-day program that requires participants to follow specific rules and complete certain daily tasks for 75 consecutive days. The structured program is designed to help people develop self-discipline, mental toughness, build healthy habits, and achieve goals beyond their wildest imagination.
The main premise of this challenge is that in order to create real change in your life, you have to get uncomfortable and do hard things consistently. It pushes people mentally and physically out of their comfort zones through strict rules and demanding daily tasks.
Among other things, you will complete 2 workouts a day. It may be a challenge to get everything accomplished, but that’s part of the journey you must overcome.
If you want to make massive improvements to all aspects of your life, 75 Hard is for you.
Who Created the 75 Hard Plan?
Andy Frisella created 75 Hard back in 2019 but it really exploded in 2020.
Frisella developed the program based on his own experience trying to lose weight and strengthen his mental toughness. Through his own success and failures he saw in his life and physique, he created the blueprint and shaped extreme ownership of his commitments to himself.
75 Hard is a structured 75-day plan designed to help others achieve big goals by following specific rules and tasks that Frisella found to be non-negotiables for success.
Frisella revealed the 75 Hard program on his popular podcast in 2020, and it instantly gained traction and a loyal following. Today, it’s one of the biggest challenges across the globe.
What Are the 75 Hard Challenge Rules?
The five rules of the 75 Hard program require participants to follow them as written for 75 days straight:
1. Follow a diet: No cheat meals, alcohol, or slipping up from your diet for 75 days. The diet can be whatever you choose, as long as it’s somewhat clean and you stick to it completely.
2. Exercise twice daily for 45 minutes: This includes one 45-minute outdoor workout and another 45-minute workout of your choice as part of the fitness plan portion of 75 Hard. No breaking up workouts into shorter segments — make time for them in your daily schedule.
3. Drink a gallon of water daily: No other beverages except for your daily gallon of water for 75 days.
4. Read 10 pages per day of a non-fiction book: Books are meant to help you improve. Audiobooks do not count.
5. Take daily progress photos each day: Use the daily photo to track your transformation and stay accountable. This not only shows your daily progress but can provide you with a jaw-dropping before and after comparison when you’re all done.
If you fail to complete the entire checklist of the 75 Hard rules, even for one day, you must start back at Day 1 of the 75 Hard program. You can whine about it, but you can’t quit!
If you want more detailed information, check out the official webpage.
Who is 75 Hard For?
75 Hard is challenging both mentally and physically, so it takes an incredible amount of discipline and commitment. There are many benefits of this challenge if you can complete the full 75 days and complete the program. It’s designed for highly motivated individuals looking to push themselves, develop mental toughness, and build healthy habits. The physical and mental toughness program isn’t for everyone, but anyone can try it.
People who will get the most out of 75 Hard include:
· Those looking to lose weight, build muscle, or transform their bodies
· People wanting to develop extreme self-discipline, mental toughness, and self-esteem
· Anyone with big goals they are struggling to achieve or habits they haven’t been able to implement
· People who want a structured program to follow
· Those who perform best under pressure and while being held accountable
· People stuck in a monotonous fitness routine and are looking for something new
Essentially, 75 Hard is for anyone willing to commit to following all the rules and pushing themselves for 75 days straight.
Who is 75 Hard Not For?
Due to the intense demands, 75 Hard is naturally not for everyone. It’s important to be aware of some of the downsides of the program before starting:
· Injury risk is higher due to inadequate rest days
· Potential for disordered eating or body image issues
· Lack of sustainability after the 75 days
· May worsen relationship with food, exercise, or self
· Difficult for people new to diet, exercise, and healthy habits
· Challenging for those who struggle with routine and discipline
· Not ideal for those with busy, changing schedules
People who likely won’t do well with 75 Hard include:
· Beginners to diet, exercise, fitness level, and self-discipline
· Those with a history of eating disorders or body dysmorphia
· People with frequent injuries or joint problems
· Individuals with packed, irregular schedules
· Those looking for a balanced, sustainable approach
· Anyone currently dealing with mental health issues
· People who dislike strict rules and tracking
Overall, 75 Hard has the potential to lead to unhealthy habits or mindsets for some people. It’s important to cautiously consider if it’s the right program at the right time, and it’s okay if this challenge isn’t for you.
Will I Gain Muscle from the 75 Hard Program?
Gaining muscle requires following a challenging strength training program while eating enough protein and calories in your nutrition plan.
75 Hard can support muscle growth since it encourages exercising twice daily, one of those workouts includes strength training. However, gaining significant muscle is unlikely for most people due to the potential calorie restriction from following a diet.
Some muscle gain is definitely possible, especially for beginners or those new to strength training. But more advanced lifters will struggle to build muscle while in a calorie deficit. People intentionally trying to bulk up should follow a targeted program for their goals versus a generalized challenge like 75 Hard.
That said, you shouldn’t lose any muscle mass while completing 75 Hard, assuming your diet is in check and you consume enough protein daily.
Will I Lose Weight from the 75 Hard Challenge?
For most people, following an appropriate diet while exercising for 45-90 minutes daily (working out twice a day) will cause weight loss over 75 days. So yes, completing 75 Hard can lead to weight loss for many individuals, especially if weight loss is one of their goals going into the program.
However, the program is more focused on developing discipline than specifically causing weight loss. Some people may maintain their weight while improving fitness and habits. Others may find the diet rules lead to over-restriction, causing issues.
As long as the diet puts you in a calorie deficit without being too extreme, you’re likely to lose some weight on this challenge. But the mental focus, accountability, and new habits are more important. Sustainable, healthy eating should be the priority versus trying to aggressively lose pounds. Can you go 75 days without a cheat meal? If so, your results can be mind-blowing.
What If I Miss a Day?
Unless you want to start 75 Hard all over again, that is not advised. The rules are the rules, and this is a 75-day program from start to finish without missing any days. If you miss a day, you must start back at Day 1 again. If you don’t think anyone is watching, only you will know deep down you cheated. There are rules to follow for a reason. You’re only lying to yourself if you didn’t go through the entire challenge.
This program will force you to prioritize the 75 Hard challenge and kill all excuses. If it’s a priority, you’ll make the time for it no matter what the day throws at you. 75 Hard requires full commitment. Anything less will cause you to fail. You can’t modify the program, the challenge doesn’t take off on Sundays or holidays, the rules don’t bend if you don’t feel well, and the next 75 days may feel like hell — but you’re going to get through it. This challenge may make you want to quit. Don’t.
Follow the program exactly, and you’ll be amazed at how you feel on day 75.
Is 75 Hard a Free Program?
75 Hard does not require buying any products or services. The basic rules and guidelines can be found for free online, including on the official 75 Hard website or by using the 75 Hard App.
However, creator Andy Frisella has monetized the concept through various books, online groups, apparel, and supplements using the 75 Hard brand. He also promotes the program heavily on his podcast.
While no one needs to spend money to participate, building it into a brand allows Frisella to profit from the concept while expanding the community.
There are free resources and online groups you can follow for tips. But ultimately, the program just requires your own commitment and accountability for 75 days to see results.
Are You Willing to Put in the Work?
There is no doubt that 75 Hard is difficult. This challenge is likely to test you on many levels. But adversity breeds growth, and the challenge gives you the opportunity to discover what you are capable of. 75 Hard can help can change your life in only 75 days. Are there drawbacks of 75 Hard? Sure, but they won’t stop you. For those willing to commit to its intense process, 75 Hard provides a detailed roadmap to develop yourself both physically and mentally.
FAQs
If you fail to complete your entire daily checklist even once during the 75 days, you must start back over at day 1. There are no exceptions or free passes. This rule is meant to build accountability.
You can choose any diet you want, including preparing your own healthy meals. The only rules are no cheat meals, alcohol, or slipping up from your chosen diet for 75 days.
Anything you want! As long as you complete two 45-minute workouts per day, the activities are up to you. Mix up strength training, cardio, sports, etc. There is just no breaking workouts into smaller segments.
No. The only beverage allowed as part of the program is water. Some people choose to follow the water rule before starting 75 Hard to ease into this change.
Weight loss varies drastically from person to person. Focus more on transforming your habits and fitness than hitting a certain number on the scale. A calorie deficit combined with exercise typically leads to fat loss.
This is up to you! 75 Hard aims to instill discipline so your new habits stick. But you must continue working hard and not revert completely back to old ways after hitting day 75. Use it as a launchpad.
The program mandates following the rules for 75 consecutive days, no matter what. Some people time 75 Hard around their schedule to minimize conflicts. But ultimately, you must commit.
Anyone injured, pregnant, struggling with mental health issues, a history of disordered eating, or beginning a fitness journey. See a doctor before starting any intense new fitness program.
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