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The 75 Hard Challenge: Transform Your Mind and Body


‍The 75 Hard Challenge has taken social media by storm, with millions of people sharing their incredible results and life-changing experiences.  But, do you know what it is, what its benefits and drawbacks are? Should you jump on the 75 hard challenge bandwagon just as most people have already done or should you be more conscious about it? This is definitely something that came across my mind as l was bombarded with social media posts of people who’ve quickly taken to it. So, l will delve into the 75 Hard Challenge, explore its benefits and drawbacks, and you can decide whether this is something you want to start on.

What the Heck is the 75 Hard Challenge?

The 75 Hard Challenge is not just another fitness program or diet plan. It is a transformative mental toughness program designed to push you to your limits and help you develop essential skills for success in all areas of life not just physical grit as the title might otherwise suggest. Created by Andy Frisella, a successful entrepreneur, and influencer, the 75 Hard Challenge focuses on cultivating determination, self-esteem, confidence, and discipline.

At its core, the 75 Hard Challenge is a 75-day program that requires you to follow six rules every single day. Not easy ones, l promise. But they’re surely doable with the right mindset. 

These rules are:

  • Follow a diet: Like everything in life, begin with a plan and set SMART ( specific, measurable, actionable, realistic, and time-based) goals. This means that you’ve got to choose a diet plan and align it with your SMART goals. To do this, first, consult with a professional to guide you in setting your diet plan and ensuring that it’s suitable for your needs. During the 75 Hard Challenge, you must stick to your chosen diet. No cheat meals and alcohol allowed.
  • Work out twice a day: Now, this is the hard part that most of us fall short of, especially at the beginning. You need to engage in two 45-minute workouts every day, with one of them being conducted outdoors. This physical activity will not only improve your fitness level but also strengthen your mental resilience.
  • Drink a gallon of water: You’ve got to stay hydrated by consuming a gallon (approximately 3.8 liters) of water each day. Proper hydration is very important for overall health and well-being. Drinking a gallon of water sounds easy right? But trust me it’s not. Having to take countless breaks in between work to go to the washroom is not so much of a comforting thought.
  • Read 10 pages of nonfiction: each day dedicate time to expand your knowledge and personal growth by reading 10 pages of nonfiction literature. By doing this, you’ll be able to stimulate your mind and foster a love for continuous learning. I know this might come off as impossible, especially with all the daily chores you have to do. But it’s not. Let me let you in on a little fact – an average person can read 100 pages in a day with activities to do. Just make sure you do yourself a favour, and choose an interesting book, or you might actually get bored to death. 
  • Take progress pictures: Ok, this might come off as a bit “narcissistic” but capturing your physical transformation and progress by taking daily progress pictures will serve as a reminder of your journey and motivate you to keep pushing forward. Don’t you agree?

No compromises. No excuses. You’ve got to commit to following all the rules without any hesitancy. If you fail to stick to any of the rules on any given day, you are in simple terms doomed!. Why? Because you will have to start the 75-day challenge from scratch again. And really, you don’t want to do this.  So, be strict and disciplined with yourself.

Ok, I Think I Can Do This. So, What Are The Benefits of The 75 Hard Challenge?

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Are you ready to start on the 75 Hard Challenge or do you still need more convincing? 

So, here are the benefits you can look forward to:

1. Mental toughness and resilience

Hand up if you’ve ever started on something but never finished it, maybe it became less interesting or just for the plain feeling that you just didn’t want to do it, anyone? Well, we’ve all been there. To be frank, this is one of our flaws as people. So, how do we actually become consistent even when we don’t feel like it?

This is when the 75-day challenge comes into the picture. One of its primary benefits is the development of mental toughness and resilience. By pushing yourself to complete the daily tasks, even when you’re faced with obstacles or sheer tiredness, you will develop a mindset that can overcome challenges and persevere in the face of adversity. This mental toughness will not only benefit you during the 75-day challenge but also in all areas of your life.

2. Self-discipline and consistency

Just like anything new in life, the 75 Hard Challenge requires a high level of self-discipline and consistency. By fully committing yourself to the program and following through with every daily task to the tee, you will surely be able to cultivate two life-changing habits: discipline and consistency. These qualities are essential for achieving any long-term goal and will serve you well beyond the 75-day challenge.

3. Improved physical fitness

Daily workouts, a structured diet, and hydration are an important part of the 75-day challenge. And following this will undoubtedly transform your physical fitness and health as well. Whether your goal is weight loss, muscle gain, or improved cardiovascular health, the 75 Hard Challenge provides a framework for you to achieve these objectives and more. The combination of regular exercise and a nutritious diet will contribute to increased strength, endurance, and overall wellness.

4. Personal growth and self-reflection

Now, let’s talk about personal growth and self-reflection. I hope you haven’t forgotten the 5 steps in the 75 hard challenge. Well, as an avid reader, the fourth step is definitely my favourite by far.  By committing to a 10-page daily reading exercise you’ll be able to take time for personal growth and self-reflection. Putting time aside to read nonfiction literature, offers you the opportunity to expand your knowledge, gain new perspectives, and develop a deeper understanding of yourself and the world around you. What’s better than that? This habit of self-reflection will foster personal growth and empower you to make positive changes in your life.

But, is That All? Are There No Drawbacks to the 75 Hard Challenge?

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No, that’s not all. There are certain drawbacks to the challenge that you must be aware of if you want to start or have started already.

And here, they are: 

1. Sustainability and long-term maintenance

While the 75 Hard Challenge can yield impressive results, it is important to consider its sustainability and long-term maintenance. The strict requirements of the program may be challenging to sustain beyond 75 days. Because of this,  it’s crucial that you develop a plan for transitioning into a sustainable and balanced lifestyle once the challenge is complete. This way, you can avoid rebounding to previous habits. After all the progress you’ve made, you don’t want to go back to ground zero, right?

2. Potential for overtraining and burnout

One essential thing to take note of is that engaging in two 45-minute workouts every day can be extremely physically demanding, especially if you’re a newbie to regular exercise or have pre-existing health conditions. It is important to listen to your body and prioritize rest and recovery to prevent overtraining and burnout. Please, do not overexert yourself. Incorporate rest days and allow for flexibility in your exercise routine to help you maintain a healthy balance and prevent injury.

3.Mental and emotional strain

This challenge may also put some strain on your mental and emotional well-being. The pressure of sticking to the strict rules and maintaining perfect compliance can actually lead to feelings of guilt or failure if you miss a task or stray away from the plan. So, even though the challenge is strict it’s equally important that you prioritize self-care, seek support from loved ones, and maintain a healthy perspective throughout the challenge. Try to have fun along the way!

To make the challenge more exciting you can do it together with family, your partner, or a friend. While encouraging each other, you’ll also be able to strengthen your relationship through shared experiences.  

Now that I Know This, How Can I Approach the 75 Hard Challenge for Optimal Results?

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It’s simple really. 

To maximize the benefits of the 75 Hard Challenge and ensure a positive experience, consider doing this:

1. Set realistic goals

Remember SMART goals? Before embarking on the 75 Hard Challenge, set realistic and attainable goals for yourself. I know that at first you may be tempted to set overly unrealistic goals like completing 20 pushups when honestly doing 5 is already hard enough for you. So, Identify what you hope to achieve physically, mentally, and emotionally during the 75 days. This will provide you with a much clearer vision and motivation to stay committed throughout the challenge.

2. Seek professional guidance

And, most importantly, don’t forget to consult with healthcare professionals, such as a registered dietitian or a certified personal trainer before starting on the challenge. By doing this, you can ensure that the chosen diet plan and exercise routine are suitable for your individual needs and goals. Their expertise will help you customize the program and make it more tailored to your specific requirements. Please, don’t try to cheat this, you’ll most likely do more harm than good. 

3. Embrace flexibility and adaptability

While the 75 Hard Challenge has specific rules you must stick to, it’s also very important that you embrace flexibility and adaptability. Life is unpredictable. It can throw unexpected challenges your way, and it’s essential that you’re able to adjust your approach when necessary while still adhering to the core principles of the challenge.

Remember, the goal is progress, not perfection.

4. Focus on self-care

Also, make time for self-care throughout the 75-day challenge. Schedule time to rest, relax, and engage in activities that bring you joy and replenish your energy. Try to incorporate practices such as mindfulness, meditation, or journaling to support your mental and emotional well-being. Self-care is as important as physical health.

5. Build a support system

Remember the saying “ alone we go far, together we go furthest”? The same goes for this challenge. Try to get the support of your friends, family, or a community of like-minded individuals who are also participating in the 75 Hard Challenge. Sharing your experiences, challenges, and victories with others or even doing the challenge with them can provide encouragement, accountability, and a sense of camaraderie. So, enlist a friend or two in the challenge, so you don’t have to go at it alone. 

6. Reflect and celebrate milestones

And last but definitely not least, take time to reflect on your progress and celebrate milestones along the way. You deserve it.  So, recognize the small victories and achievements, as these will fuel your motivation and reinforce your determination to complete the challenge. Celebrate your resilience, discipline, and personal growth throughout the journey. But not with taking cheat days.  

Now You’re Ready to Transform Your Mind and Body 

I will leave you with this: The 75 Hard Challenge will offer you a unique opportunity to transform your mind and body through mental toughness, discipline, and self-reflection. By truly and wholeheartedly committing yourself to the five rules for 75 days, you can develop essential skills for success in all areas of your life and achieve physical and mental transformations. 

While the challenge itself may not be a walk in the park and will require careful planning and self-care, the potential rewards are significant. So, embrace the challenges along this transformative journey and become the best version of yourself. The choice is yours.

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