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The 75 Hard Challenge is more than a fitness program; it’s a life-changing experience that tests your discipline, mental strength, and physical endurance. Created by Andy Frisella, Co-founder of 1st Phorm Supplements, this challenge has inspired millions worldwide. If you’re ready to take on the hard 75 challenge, this guide covers everything you need to know, from the rules to tips for success.
What Is the 75 Hard Challenge?
The 75 Hard Challenge is a 75-day mental toughness program that focuses on building habits and consistency. Unlike traditional fitness plans, it doesn’t involve a structured workout routine or diet. Instead, it emphasizes discipline through daily non-negotiable tasks.
Participants commit to five simple yet demanding rules for 75 consecutive days. The program’s simplicity and results-driven approach have made it incredibly popular.
75 Hard Challenge Rules:
To complete the challenge, you must follow these 75 Hard rules every single day:
1. Two Workouts Per Day
• Perform two separate 45-minute workouts.
• One workout must be outdoors, regardless of weather.
2. Follow a Diet
• Stick to a diet plan that aligns with your fitness goals.
• No cheat meals or alcohol are allowed.
3. Drink One Gallon of Water
• Consume 128 ounces of water daily.
4. Read 10 Pages
• Read 10 pages of a non-fiction, self-improvement, or educational book.
• Audiobooks are not allowed.
5. Take a Progress Photo
• Capture a photo each day to track your transformation.
What Happens If You Miss a Task?
Missing even one task means you fail the challenge. The 75 Hard Challenge has no room for excuses. If you skip a workout, drink less than a gallon of water, or forget your photo, you must restart from Day 1.
This zero-tolerance policy is what makes the challenge effective. It forces you to prioritize discipline and accountability.
Not ready for the 75 Hard challenge? Start with the 75 Soft and build your confidence while transforming your mindset. Click to learn more!
Also, we compare the 75 Hard vs 75 soft programs here!
Why Is the 75 Hard Challenge Popular?
The 75 Hard Challenge has gained traction because it delivers results. Unlike fitness fads or quick fixes, this program requires consistent effort. Participants often experience:
• Improved mental focus.
• Greater physical fitness.
• Enhanced discipline in all areas of life.
The challenge is also straightforward. There are no complicated requirements, making it accessible to anyone with the determination to commit.
Who Created the Challenge?
The 75 Hard Challenge was created by Andy Frisella, an entrepreneur, author, and podcaster. Frisella developed the program to help people build mental toughness and break free from complacency.
He is also the CEO and Co-founder of 1st Phorm a top shelf supplement company that is committed to providing the highest quality products in the market.
He outlines the challenge in his 75 Hard book, which includes detailed explanations of the rules and their benefits.
Curious about Andy Frisella? Dive into our article to uncover his journey, success secrets, and how he’s inspiring millions. Click now to learn more!
Preparing for the 75 Day Hard Challenge
Preparation is key to success. Here are some steps to get started:
1. Choose Your Diet
• Select a diet plan that matches your goals. Options include keto, paleo, or macro counting.
2. Plan Workouts
• Schedule your workouts around your daily routine.
3. Track Your Progress
• Use a 75 Hard tracker, checklist, or app to monitor your tasks.
4. Stock Up on Essentials
• Prepare water bottles, books, and workout gear in advance.
75 Hard Diet Rule
The 75 Hard diet rule is flexible, but it must challenge you. Choose a plan that promotes healthy eating and supports your goals. Examples include:
• Weight Loss: Try low-carb or calorie-controlled diets.
• Muscle Gain: Focus on high-protein meals.
• General Health: Follow a whole-foods approach.
Avoid junk food, processed snacks, and sugary drinks. Remember, no cheat meals or alcohol are allowed.
Importance of Two Workouts Per Day
The two workout rule is designed to push you physically and mentally. Here’s how to make it work:
1. Outdoor Workouts
• Choose activities like running, hiking, or cycling.
• Dress appropriately for the weather.
2. Indoor Workouts
• Strength training, yoga, or cardio can be done indoors.
Hydration: Drinking a Gallon of Water
Staying hydrated is essential for energy, recovery, and overall health. To meet the one gallon rule:
• Drink water throughout the day.
• Carry a large water bottle to track your intake.
The Reading Rule
The reading rule encourages mental growth. Choose books that inspire and educate, such as:
• Self-help books.
• Biographies of successful individuals.
• Books on productivity or mindset.
Tracking Progress with Photos
Daily photos may seem trivial, but they are powerful for tracking progress. They provide visual proof of your transformation and keep you motivated.
Tips for Success
1. Set Alarms
• Use reminders to stay on track with daily tasks.
2. Stay Consistent
• Commit to completing tasks regardless of your schedule.
3. Find Accountability
• Share your progress with a friend or community.
4. Use Tools
• Download the 75 Hard app or use a printable 75 Hard calendar.
Common Challenges
Participants often face obstacles such as:
• Time management for two workouts.
• Staying consistent with water intake.
• Avoiding cheat meals at social events.
Overcoming these challenges builds discipline and resilience.
What Are the 75 Hard Results?
The 75 Hard results speak for themselves. Participants report:
• Improved physical fitness, such as fat loss and muscle gain.
• Enhanced mental toughness and focus.
• Greater confidence and self-discipline.
Check out 75 Hard before and after photos to see inspiring transformations.
This challenge was created to increase metal toughness to transform your mind and body. To increase physical results we suggest using TOP QUALITY supplements to aid your physical strength and growth.
FAQs About the Challenge
What Is the Hard 75 Challenge?
It’s a 75-day program that tests your mental and physical discipline.
Can Beginners Do It?
Yes, the challenge is for anyone willing to commit to the rules.
What Happens If You Miss a Day?
You must restart from Day 1.
Is There a 75 Hard App?
Yes, the app helps you track your tasks and stay organized.
Mental Toughness and the 75 Hard Challenge
The 75 Hard Challenge is as much about mental toughness as it is about fitness. It requires consistency, resilience, and the ability to push through discomfort.
Final Thoughts
The 75 Hard Challenge is a transformative experience that tests your limits. By following the 75 Hard rules and staying consistent, you can achieve remarkable results.
Are you ready to commit to 75 days of discipline? Start today and take the first step toward becoming the best version of yourself.
This guide provides the foundation you need to succeed. Use a 75 Hard checklist, follow the rules, and embrace the journey. Your transformation begins now.
