How To 75 Hard, The 75 Hard Challenge, created by entrepreneur Andy Frisella, is a mental and physical toughness program designed to transform your mindset, habits, and overall health. The challenge lasts for 75 days and involves a strict set of rules that require commitment and discipline. Here’s a comprehensive guide on how to successfully complete the 75 Hard Challenge.
What is the 75 Hard Challenge?
The 75 Hard Challenge is not just a fitness program; it’s a holistic approach to self-improvement. The rules are simple but require dedication and consistency:
The Rules:
- Follow a Diet: Choose a diet plan that aligns with your goals. No cheat meals or alcohol are allowed.
- Exercise Twice a Day: Complete two workouts each day, each lasting at least 45 minutes. One workout must be outdoors.
- Drink Water: Consume a gallon (about 3.8 liters) of water daily.
- Read 10 Pages: Read non-fiction or personal development books for at least 10 pages each day.
- Take a Progress Photo: Capture a daily photo to track your physical changes over the 75 days.
If you fail to adhere to any of these rules, you must start over from day one.
How to Prepare for the Challenge
1. Set Clear Goals
Before starting, clarify your motivations. Are you looking to lose weight, gain muscle, improve mental toughness, or all of the above? Setting specific goals will help keep you focused.
2. Choose Your Diet
Select a diet that suits your lifestyle and goals. Research different options, such as:
- Keto: Low-carb, high-fat diet.
- Paleo: Focus on whole foods like meats, fish, fruits, and vegetables.
- Intermittent Fasting: Time-restricted eating patterns.
3. Plan Your Workouts
Outline your workout routine in advance. Consider mixing different types of exercises to keep things interesting:
- Strength Training: Weightlifting or bodyweight exercises.
- Cardio: Running, cycling, or swimming.
- Outdoor Activities: Hiking or walking to meet the outdoor workout requirement.
4. Prepare for Reading
Choose a selection of non-fiction or personal development books you’re excited to read. Having a reading list ready will keep you engaged throughout the challenge.
Daily Routine During the Challenge
1. Stick to Your Diet
Stay disciplined with your chosen diet plan. Meal prep in advance to avoid the temptation of unhealthy foods. Use a food journal or an app to track your meals.
2. Manage Your Workouts
Plan your workouts to fit into your daily schedule. Consider the following tips:
- Morning Routine: Start your day with an outdoor workout to energize yourself.
- Evening Routine: Reserve time for your second workout, whether it’s at the gym or at home.
3. Hydrate Properly
Keep track of your water intake. Use a water bottle with markings to help you monitor your progress throughout the day.
4. Read Daily
Set aside time for reading, ideally at the same time each day. This can be in the morning, during lunch, or before bed. Aim for 10 pages, but feel free to read more if you’re inspired.
5. Take Your Progress Photo
Set a reminder to take your progress photo at the same time each day. This visual record will help motivate you as you see changes over time.
Overcoming Challenges
1. Stay Accountable
Consider finding a buddy or joining an online community to share your experiences and hold each other accountable. Sharing your journey can provide motivation and support.
2. Be Flexible
Life can be unpredictable. If you miss a workout or meal, don’t be too hard on yourself—just get back on track as soon as possible.
3. Focus on the Bigger Picture
Remember why you started the challenge. Keeping your goals in mind can help you push through tough days.
Conclusion
The 75 Hard Challenge is a transformative program that requires discipline, commitment, and a strong mindset. By preparing adequately, sticking to your routines, and staying accountable, you can successfully complete the challenge and achieve your personal goals. Embrace the journey, and enjoy the incredible benefits of improved physical health and mental resilience!
