75 Hard How To, The 75 Hard Challenge is a transformative mental toughness program created by entrepreneur Andy Frisella. It’s designed to help participants develop discipline, resilience, and overall well-being through a series of daily tasks over a period of 75 days. This challenge goes beyond physical fitness; it also focuses on mental strength and personal growth. Here’s a comprehensive guide on how to successfully complete the 75 Hard Challenge.
1. Understand the 75 Hard Challenge
a. What is 75 Hard?
The 75 Hard Challenge consists of five critical tasks that must be completed every day for 75 consecutive days. If you fail to complete any task on any day, you must start over from day one.
b. The Five Daily Tasks
- Follow a Diet: Choose a diet plan that fits your goals and stick to it without any cheat meals or alcohol.
- Exercise Twice a Day: Complete two 45-minute workouts each day, with one of them being outdoors, regardless of the weather.
- Drink Water: Consume a gallon (approximately 3.8 liters) of water each day.
- Read: Read 10 pages of a non-fiction book each day, focusing on personal development or education.
- Take a Progress Photo: Capture a daily photo of yourself to track your physical changes throughout the challenge.
2. Prepare for the Challenge
a. Choose Your Diet
Select a diet that aligns with your goals—whether it’s weight loss, muscle gain, or overall health improvement. Ensure that the diet is sustainable for the entire 75 days.
b. Set a Workout Routine
Plan your workouts in advance. Consider a mix of strength training, cardio, and flexibility exercises to keep things balanced and interesting.
c. Hydrate and Gather Supplies
Invest in a water bottle that can hold a gallon to help track your water intake. Stock up on healthy foods that align with your diet and gather your reading materials.
3. Daily Execution
a. Stick to Your Diet
Commit to your chosen diet strictly. Meal prep can be a game-changer; preparing meals in advance reduces the temptation to stray from your plan.
b. Complete Two Workouts
Schedule your workouts to ensure you complete them both each day. Here are some tips:
- Morning Workout: Consider starting your day with an outdoor workout to get fresh air and sunlight.
- Evening Workout: Choose a different type of exercise for your second session to keep it fresh and exciting.
c. Hydration
Track your water intake throughout the day. Aim to finish your gallon by the evening to avoid late-night trips to the bathroom.
d. Reading
Set aside time each day to read. Whether you prefer physical books, e-books, or audiobooks, choose content that inspires you and contributes to your personal growth.
e. Progress Photos
Take your progress photo at the same time each day to maintain consistency. This will help you visually track your changes over the 75 days.
4. Overcoming Challenges
a. Stay Accountable
Find an accountability partner or join an online community of others undertaking the challenge. Sharing your progress and struggles can help keep you motivated.
b. Plan for Setbacks
Life can be unpredictable. If you face challenges, such as illness or emergencies, stay focused on your goals. Adjust your schedule as needed, but remain committed to the challenge.
c. Maintain a Positive Mindset
Cultivating a positive attitude is crucial. Embrace the discomfort and remind yourself of your reasons for taking on the challenge. Reflect on your progress regularly to stay motivated.
5. Reflect and Celebrate
a. Track Your Progress
Keep a journal or log your daily accomplishments. Reflecting on your experiences will help you appreciate how far you’ve come.
b. Celebrate Your Success
Upon completing the 75 days, celebrate your achievements! Treat yourself to something special that aligns with your goals, whether it’s new workout gear, a day off to relax, or a healthy meal at your favorite restaurant.
c. Consider Next Steps
After completing the challenge, think about how you can maintain the habits you’ve developed. Set new goals for your fitness, nutrition, or personal development to continue your growth journey.
Conclusion
Completing the 75 Hard Challenge is a rigorous but rewarding journey that builds discipline, mental toughness, and a sense of accomplishment. By understanding the challenge, preparing adequately, executing daily tasks, and maintaining a positive mindset, you can achieve transformative results in both your body and mind. Embrace the challenge, push your limits, and enjoy the profound changes that come with dedication and hard work!
