The 75 Hard Challenge – Transform Your Life and Fitness


Are you ready to embark on a life-changing journey? The 75 Hard Challenge is a mental and physical program designed to help you develop discipline, consistency, and mental toughness. This comprehensive guide will give you all the information you need to conquer the 75 Hard Challenge and reap its many benefits, including improved fitness and overall well-being. Let’s dive in!

What is the 75 Hard Challenge?

A Transformative Mental Toughness Program

Created by entrepreneur, fitness enthusiast, and supplement company owner Andy Frisella, the 75 Hard Challenge is a 75-day program to help you develop mental toughness, discipline, and self-confidence. It’s not just about losing weight or building muscle – this challenge is about using positive habits, cultivating a strong mindset, and achieving overall personal growth.

If you struggle with poor self-esteem or have an unhealthy relationship with food, this isn’t a good program for you… It’s the best one.

Andy Frisella

As a longtime Andy Frisella fan, I’ve followed his journey for over five years. Andy, the CEO of 1st Phorm International and host of the popular podcast “The MFCEO Project,” has significantly impacted the world of fitness, entrepreneurship, and personal development. His dedication to inspiring and empowering others is truly commendable.

Andy created the 75 Hard Challenge to help individuals develop mental toughness, discipline, and unwavering commitment to their goals. He believes that pushing ourselves beyond our perceived limits can unlock our true potential and achieve lasting success in all aspects of life.

The challenge has resonated with thousands of people worldwide who have experienced mental and physical life-changing transformations.

As a massive fan of Andy’s work, I’ve admired his raw, authentic, and no-nonsense approach to personal growth. His ability to provide valuable insights and motivate people to take action has profoundly impacted my life.

Following Andy’s journey over the years, I’ve seen firsthand the power of his message and his incredible influence on others. His commitment to helping people become their best version is a testament to his passion and dedication.

He changed my life when I was driving home from work in early 2019, listening to him tell me something like: “You aren’t who people think you are. You don’t read books; you just make people think you do. You’re not hustling; you’re just a lazy motherf$%$#r who sits on the couch. So stop talking about what you’re GOING to do, and start doing it!!”

So I stopped talking about what I was GOING to do and just started doing it. I am now in a much better position because of Andy. Thanks, Andy!!

This challenge did not come to fruition because of scientific research. Instead, it originated from Andy’s challenge to lose the most weight in 75 days for a charity event. So he created a fitness plan or his weight loss plan, which became 75. Hard!

Even though this exercise plan isn’t technically backed by scientific evidence, in our opinion, following the 75 hard rules will bring better habits into your life. New habits include physical activity. It will also eliminate old habits, improve your body image, and bring daily workouts into your life, bringing huge strides toward becoming a better you.

The 5 Daily Tasks of the 75 Hard Challenge

The entire challenge revolves around five core principles that must be followed daily for the whole 75 days:

  1. Daily exercise regimen: Perform two workouts, both 45 minutes long, one of which must be outdoors. (No rest day)

  2. Following a healthy diet: Stick to a diet of your choice with no cheat meals.

  3. Consuming a gallon of water: Drink a gallon (3.8 liters) of water every day.

  4. Reading self-development books: Read at least ten pages of a non-fiction self-help or personal development book daily.

  5. Taking progress pictures: Snap daily progress photos to track your physical progress.

Missing these daily tasks will require you to start the 75-day challenge over. No, I’m not kidding. Speaking from experience, I’ve had to restart on day 12 for not taking a progress picture. There are zero compromises and zero substitutions here. The goal here is to permanently change the way you think about yourself, so missing a single task will require a restart.

How to Prepare for the 75 Hard Challenge Rules

Before diving headfirst into the challenge, preparing yourself adequately is essential. If you fail to prepare you may be doing more harm than good if you duck out early from the challenge. Here are some steps to help you create a game plan:

Assessing your current fitness level

Evaluate your current fitness level and determine areas you’d like to improve. Set realistic goals to improve your physical activity, such as losing weight, increasing your strength, or improving your cardiovascular endurance. A certified personal trainer can help you with this assessment. You can use your local gym as a resource.

Choosing a diet plan

Select a diet or nutrition plan that aligns with your goals and dietary preferences. This could be a low-carb diet, a plant-based diet, or a balanced diet focusing on whole foods. Consult a nutritionist or dietitian for guidance if needed. It would be best to determine your goal here, whether it is muscle gain or weight loss. Cheat meals are not allowed, so choose this plan wisely.

Gathering necessary resources

Make sure you have all the resources you need, such as workout equipment, a gym membership, appropriate clothing and shoes, as well as any supplements or vitamins you may need.

Creating a support system for your healthy habits

Surround yourself with supportive friends, family, or co-workers who understand your commitment to the challenge. They can provide encouragement, motivation, and accountability throughout the journey. If you would like more direction than that, please reach out to a certified personal trainer near you. A personal trainer can guide you and help you create a plan that will push you yet remain attainable.

Daily Exercise: The Core of the 75 Hard Challenge

Daily exercise is a crucial component of the 75 Hard Challenge fitness plan. Here are some tips for selecting the right workouts and balancing indoor and outdoor activities:

  • Choose exercises that target different muscle groups to promote overall strength and muscle development.

  • Mix up your workouts to prevent boredom and plateaus. This could include cardio sessions, strength training, yoga, or HIIT.

  • Schedule your outdoor workout when the weather is most favorable, and always have a backup plan in case of inclement weather.

The 75 Hard Diet Plan

The diet component of the challenge is designed to teach you discipline and help you develop a healthier relationship with food. Remember, one cheat meal during the 75 days will require you to start the challenge over. There are zero cheat meals allowed.

If you’re thinking, “This seems too hardcore…” and you know what? IT IS. The strict rules here are not for your average person. Only the elite will truly complete 75 hard.

This is one of the only programs focusing more on mental health benefits than physical ones. Here are some tips for adapting the challenge to different dietary preferences:

  • Choose a nutrition plan that is sustainable and enjoyable for you, making it easier to adhere to the challenge’s guidelines.

  • Focus on consuming nutrient-dense whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

  • Listen to your body’s hunger and fullness cues, eating only when you’re hungry and stopping when you’re satisfied.

Importance of Hydration in the 75 Hard Challenge

Staying well-hydrated is essential for overall health and plays a significant role in the 75 Hard Challenge. Here are some benefits of drinking a gallon of water daily:

Improved digestion and nutrient absorption

Enhanced physical performance during workouts

Increased energy levels and mental clarity

To help you stay hydrated throughout the day, consider the following tips:

  • Invest in a reusable water bottle with measurements to track your daily water intake.

  • Set reminders on your phone or use a hydration-tracking app to ensure you drink water consistently.

  • Flavor your water with natural ingredients like lemon, cucumber, or mint to make it more enjoyable.

Self-Development Through Reading – Not your average Fitness Program

The 75 Hard Challenge rules encourage personal growth by reading self-help or personal development books daily. In addition, consider the following tips for incorporating reading into your routine:

  • Schedule a specific time for reading each day, such as during your morning coffee or before bed.

  • Choose books that align with your interests and goals, covering productivity, mindset, or personal finance.

  • Break your reading sessions into smaller increments if you struggle to read ten pages simultaneously.

Documenting Your Progress with Photos

Daily progress photos can visually represent your physical transformation and serve as a powerful motivator. Here are some tips for taking consistent and accurate photos:

  • Take photos in the exact location, with similar lighting, and simultaneously each day.

  • Wear the same outfit in each progress picture to allow for accurate comparisons.

  • Use a full-length mirror or ask someone to take the photos to ensure consistency in angles and distance.

Overcoming Common Obstacles

The 75 Hard Challenge can be challenging, and setbacks are normal. Here are some tips for staying motivated and dealing with obstacles:

  • Remember your goals and remind yourself of your “why” for participating in the challenge.

  • Reflect on your progress and celebrate small victories along the way.

  • Learn from setbacks and use them as opportunities for growth rather than dwelling on them.

Tips for Staying Accountable

Maintaining accountability is critical to success in the 75 Hard Challenge. Here are some strategies to help you stay on track:

  • Share your journey on social media or with friends and family to create a sense of responsibility and receive support.

  • Form or join an accountability group with others participating in the challenge to share experiences and encouragement.

  • Keep a journal or use a tracking app to document your daily progress, visually representing your commitment.

Celebrating Milestones and Success

Recognizing and rewarding yourself for progress is crucial for maintaining motivation. Here’s how to celebrate your achievements:

  • Set milestones throughout the challenge and reward yourself with a small, non-food-related treat or activity when you reach them.

  • Share your progress and successes with your support network, allowing them to celebrate with you. You will find amazing relationships as you connect with your community in this positive way.

  • Reflect on your accomplishments and be proud of your hard work on the challenge.

The Mental Benefits of the 75 Hard Challenge

These seemingly arbitrary rules are there for self-improvement. Following the 75 Hard Challenge rules can yield numerous other mental health benefits, including:

  • Building mental toughness and resilience

  • Many will see eating disorders they’ve dealt with much more manageable.

  • Mental fortitude – One of Andy’s favorite terms

  • Cultivating discipline, consistency, and focus

  • Boosting self-confidence and self-esteem

The Physical Benefits of the 75 Hard Challenge

In addition to mental growth, the challenge can result in significant physical improvements. The fitness levels of participants before and after the challenge see fantastic physical results such as:

Enhanced cardiovascular health and endurance

Increased strength, flexibility, and muscle tone

Positive changes in body composition and weight loss

Life After the 75 Hard Challenge

Once you’ve completed the fitness challenge above, it’s essential to maintain the healthy habits you’ve developed. Here’s how to continue your fitness journey:

  • Adapt the challenge principles to fit your lifestyle, such as adjusting workout durations or frequency.

  • Set new goals to keep yourself motivated and engaged in your health journey.

  • Please share your experiences and inspire others to take on the challenge or pursue their exercise goals.

The Importance of Rest and Recovery

While the 75 Hard Challenge requires daily exercise, it’s crucial to listen to your body and ensure you’re allowing for adequate rest and recovery. Here’s how to balance exercise intensity with proper rest:

  • Incorporate low-impact activities, such as yoga or walking, on active recovery days to reduce the risk of overtraining and injury.

  • Prioritize sleep and stress management to optimize recovery and overall well-being.

  • Pay attention to your body’s signals and adjust your workout intensity or duration to prevent burnout.

Incorporating Strength Training into the 75 Hard Challenge

Strength training is an essential component of a well-rounded fitness routine. Here’s how to include it in your 75 Hard workouts:

  • Create a balanced workout routine that targets all major muscle groups, ensuring overall strength and muscle development.

  • Incorporate compound exercises, such as squats, deadlifts, and push-ups, to maximize muscle engagement and efficiency.

  • Allow adequate rest between strength training sessions to promote muscle recovery and growth.

Incorporating Cardiovascular Training into the 75 Hard Challenge

Cardiovascular training improves heart health, endurance, and overall fitness. Here’s how to include it in your 75 Hard Challenge workouts:

  • Choose various cardio activities to prevent boredom and promote cardiovascular fitness, such as running, swimming, or cycling.

  • Schedule your cardio sessions strategically, balancing them with strength training to optimize recovery and performance.

  • Adjust the intensity and duration of your cardio workouts based on your level of fitness and goals.

Nutrition Strategies for the 75 Hard Challenge

Proper nutrition is vital for fueling your workouts and supporting your overall health during the challenge. Here are some healthy foods and some tips for meal planning and preparation:

  • Plan your meals to meet your nutritional needs and stay on track with your diet.

  • Prioritize nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats.

  • Consider working with a nutritionist or dietitian to create a personalized meal plan that supports your goals and dietary preferences.

Managing Stress During the 75 Hard Challenge

Recognizing and managing stress effectively is crucial for success in the challenge. Here are some techniques for managing stress:

  • Practice mindfulness and relaxation techniques, such as deep breathing, meditation, or yoga.

  • Develop a robust support system and communicate openly with friends and family about your feelings and experiences.

  • Set aside time for self-care and engage in activities that bring you joy and relaxation.

The Role of Sleep in the 75 Hard Challenge

Quality sleep is essential for recovery, cognitive function, and overall well-being. Here’s how to improve your sleep during the challenge:

  • Establish a consistent sleep schedule for 7-9 hours per night.

  • Create a sleep-friendly environment by eliminating distractions, reducing noise and light, and maintaining a comfortable temperature.

  • Develop a bedtime routine to signal your body that it’s time to wind down and prepare for sleep, such as reading, stretching, or practicing deep breathing.

Staying Flexible and Adapting to Change

Life can throw curveballs, and learning to adapt is essential for success. So here’s how to stay flexible and committed:

  • Adjust your routine and goals when faced with obstacles, such as changes in schedule, unexpected events, or illness. Please consult a health care professional if you feel the challenge is uncomfortably pushing your limits.

  • Embrace change and view it as an opportunity for growth and development.

  • Stay focused on your long-term goals and use your support network to help you navigate challenges.

Maintaining a Positive Mindset During the 75 Hard Challenge

Cultivating a positive mindset is crucial for overcoming obstacles and achieving success. Here’s how to stay focused and optimistic:

  • Surround yourself with positive influences, such as supportive friends, family, or online communities that share your goals and values. Your self-esteem will improve as you do this.

  • Practice gratitude by focusing on your progress and the positive aspects of your journey.

  • Utilize positive self-talk and affirmations to boost your self-confidence and maintain motivation.

The Lasting Impact of the 75 Hard Challenge

The 75 Hard Challenge has the potential to create lasting change in your life beyond the physical and mental transformations you experience during the challenge. This is the only program I’d recommend for self-improvement.

Andy talks a lot about self-worth. When you are in the thick of the challenge, odd are you are more physically active, and your self-worth is more significant than it ever has been. Why? Because: Self-worth = Productivity.

Here’s how the challenge can impact your life long-term:

  • It is developing healthy habits that can be maintained beyond 75 days, promoting long-term health and well-being for your entire life.

  • You are fostering discipline, consistency, and mental toughness that can be applied to other areas of your life, such as career, relationships, and personal growth. Being mentally tough has a slew of positive impacts on your life. Too many to mention here.

  • You are changing your relationship with food, perhaps ridding yourself of an eating disorder that has troubled you for years.

  • I experienced improved self-belief, I was in better physical shape than I had been in a long time, and I enhanced my self-awareness.

  • Inspiring others to take on the challenge or pursue their fitness goals creates a ripple effect of positive change in your community.

Frequently Asked Questions

Addressing common concerns and misconceptions is essential for success in the 75 Hard Challenge. Here are some tips and answers to frequently asked questions:

  • Can I modify the challenge to suit my needs? Of course, following the challenge’s core principles for 75 days is crucial, but you can choose a diet plan and exercise routine that works best for you.

  • What if I miss a day or fail to complete a task? If you fail to complete any job, you must restart the challenge from Day 1. This rule reinforces the importance of consistency and discipline.

  • Can I take rest days during the challenge? The challenge requires daily exercise, so rest days aren’t allowed, but you can adjust the intensity and type of workouts to allow for active rest days. Such as walking outside on a Sunday for both of your workouts.

Final Thoughts

The 75 Hard Challenge is a demanding yet rewarding fitness program that can transform your life mentally and physically. By committing to the 75 complex challenge rules’ core principles and utilizing the tips and strategies in this guide, you’ll be well-equipped to conquer the challenge and achieve your fitness goals. So embrace the journey, stay focused, and remember that the lasting impact of the 75 Hard Challenge goes far beyond the 75 days. Good luck on your transformative journey!

Spencer R

Spencer is a proud husband and father of two, a fitness enthusiast, and an entrepreneur. "My fitness journey started when I was very young. My parent's focus on good nutrition and physical activity made me a great athlete. I was interested in lifting weights at a young age and had many ups and downs due to sickness and my work schedule. Over the last three years, I've had the opportunity to run my own business and travel the country. My work has brought me to over 30 states! But, unfortunately, my health had taken a back seat, and with it, my mental health. I aim to help others start, rekindle, or boost their physical health journey. And to persuasively show the mental health effects that can follow."

Recent Posts

%d bloggers like this: