75 Hard Challenge

What is 75 Hard

The 75 Hard Challenge is a mental toughness program designed by entrepreneur Andy Frisella. Over 75 days, the challenge aims to build discipline, improve mental resilience, and encourage personal growth. While it’s often associated with fitness, the challenge emphasises mental fortitude as much as physical transformation. There are five rules that participants must adhere to. Failure to meet any of the rules on any given day means you start over from day one.

The Rules

• Follow a structured diet geared towards your goals.

• Two 45-minute workouts with at least one being outdoors

• Drink a gallon of water per day.

• Read 10 pages of a non-fiction book per day.

• Daily Progress Picture

Here are 5 tips to help you complete 75 Hard

1. Plan your days in advance.

Having a clear daily schedule is important to stay on track. Set time slots for workouts, reading time and meal prep. Plan your meals to avoid the temptation of other foods. Use reminders or a planner to stay organised. Keep a bottle of water on your desk so you forget to drink it. Take your workout clothes to work so you can go straight to the gym.

2. Choose a sustainable diet.

When initially choosing your diet ensure it is challenging yet sustainable. Avoid extreme calorie restrictions or fad diets that could lead to burnout or health problems. Focus on balanced nutrition that can be maintained long-term as 75 Hard is about creating long-term habits. Your diet should be chosen based on your goals, whether losing weight, gaining weight, gaining muscle or just a more nutritious diet.

3. Extra preparation for an outdoor workout

The rules state one of the workouts must be outdoors so prepare for elements as weather conditions can be unpredictable. Investing in proper gear makes it easier to stay consistent, regardless of the elements.

4. Stay Accountable

Share your progress with others, whether through a social media group, a close friend, or a fitness community. Accountability can motivate and help you push through tough days when you feel like giving up. It can be very beneficial to find someone to complete the challenge alongside to increase the sense of responsibility and support. If you can’t find anyone there are plenty of people online who have documented their 75 hard journeys.

5. Focus on mental strength, not just physical strength.

The challenge is more about building discipline and mental resilience than purely physical fitness. Remember that the mental growth you gain from completing the daily tasks will be as important, if not more, than the physical changes.

Best of luck with completing the challenge, remember the challenge will only get easier as you settle into a routine. Some days will be harder than others so just grit it out and stick to your schedule.

Quote of the week

Thanks for Reading,

If you feel like you gained any value, feel free to share it with a friend

- Oli

Offering simple, practical ways to enhance your life