Your Guide to 75 Hard

From your favorite fitness influencers to friends, family, and coworkers, everyone seems to be talking about 75 Hard. Those before-and-after photos have been catching your eye for a while now, too, and you do love a challenge. . .but is 75 Hard really the game-changer people make it out to be? Let's break it down.

What Is 75 Hard?

Created by Andy Frisella, 75 Hard isn’t your typical fitness trend; in fact, it’s not designed to focus solely on physical fitness. Instead, the goal of 75 Hard is to reset your mind, build habits, and ultimately transform your life. So whether you’re hitting Solidcore twice a day or if you only take yoga classes for savasana, as long as you’re up for a challenge, 75 Hard is well within reach. 

How Do You Complete 75 Hard?                                                                                   

There are 6 rules that everyone must follow to “complete” 75 Hard:

1. Follow a Strict Diet: The challenge is customizable to your dietary preferences, but the key principles remain the same: eat healthy, whole foods and avoid cheat meals and alcohol, or you risk starting over from day 1. 

2. Two 45-Minute Workouts Per Day: The goal here is to push yourself with intentional movement at whatever level is right for you, so whether you’re taking two 45-minute walks or running sprints for an hour and a half, you can count it towards your workout plan. The catch? At least half this time must be spent outdoors, no matter the weather.

3. Drink 1 Gallon of Water Daily: While staying hydrated should always be a part of your wellness regimen, no one said it was easy. A gallon of water translates to roughly 16 cups! To make this easier, try carrying a water bottle with you everywhere and taking small sips throughout the day to avoid chugging those last 4 glasses at 11:59. If you still find yourself struggling to drink the full gallon, you could always try mixing in different flavors. We recommend our tasty Colorfuel Adaptogenic Mixes, which are filled with unique adaptogens and real whole-food powders without any gums or additives, so they are 75 Hard-friendly. 

4. Read 10 Pages of a Non-Fiction Book Every Day: 75 Hard is meant to be as much of a challenge for your mind as for your body. Frisella reminds us that this time is about personal growth, so choose a book that teaches you something new. He also mandates that this time must be screen-free, so put down your phones and pick up a paperback. 

5. Take a Daily Progress Photo: While it may seem trivial, documenting your progress is one of the most important steps of this process. These photos help you maintain motivation by keeping track of physical changes, reminding you of just how far you’ve come.

6. No Exceptions: This is what makes 75 Hard truly difficult. Make one misstep, and you start over. Even if you remember everything except for that last glass of water on day 75, you’re back to square one. This rule also applies if you fall ill and miss a workout, so be sure you're doing everything you can to stay healthy.

What Are The Benefits of 75 Hard?

With this program, Frisella promises to help you develop more resilience, discipline, and a stronger sense of self. Here’s what else you can expect:

• The Mental Challenge: If those regular fitness and diet plans haven’t worked for you, 75 Hard might be the answer. It requires a mindset shift that can help completely change your approach to wellness. 

• The Results: We’ve all seen the impressive photos pop up on our feed, people announcing that they’ve completed 75 Hard with posts featuring glowing smiles and totally refined physiques. Like them, you may find that the end results make the intensity of the program worthwhile.

What Are The Downsides of 75 Hard?

While the benefits of 75 Hard are undeniable, it’s not without its challenges. Here’s what to consider before committing:

• It’s Hard–Really Hard: It’s in the name. This program requires a level of dedication and commitment that just isn’t possible for everyone, whether due to time limitations or health concerns. If you’re having any doubts about your ability to complete the challenge, remember that it’s always a smart move to consult a medical professional before starting a new regimen.

• Burnout: 75 Hard is an all-or-nothing challenge. If you’re consistently extending yourself too far beyond your mental and physical bandwidth, it’s exhausting. Without a proper recovery plan, including adequate sleep, self-care, and rest days, participants are more likely to experience burnout or frustration.

How to Thrive During 75 Hard

If you do choose to complete the challenge, here are some of the most popular tips and tricks to help yourself stay focused and on track:

• Plan Your Workouts in Advance: Whether it’s signing up for a month of your favorite classes, mapping out a few different running routes, or bookmarking workout videos that pique your interest, planning your fitness routine ahead of time makes it easier to stay consistent.

• Track Your Habits: Imagine: it’s day 60, you’re crushing it, and you settle into bed to get some well-deserved rest. Before you know it, it’s already morning and you realize with an ever-growing sense of dread that you forgot to take a progress picture! While it may seem like a small detail, rules are still rules, and back to day one you must go. A checklist or habit tracker will help prevent those accidental slip-ups.

• Choose a Sustainable Diet: Make sure that whatever diet you choose is going to work for you and your body over the long term and prioritize getting enough calories, carbs, fats, and proteins to keep you energized every day. If you’re struggling to hit your daily nutrition goals, consider clean, additive-free supplements like our Epic Protein Blends to support your energy and recovery.

What Happens After 75 Hard?

If you enjoyed 75 Hard, you can continue the program with LiveHard Stage 2, which introduces another level of challenge with new elements like cold showers and visualization exercises. But if you’re not ready for the full-year commitment, you can still maintain your progress. For example, if you enjoy outdoor workouts, joining a running group or taking yoga classes at a local park may be worth looking into. And if you noticed that you felt particularly great about being able to regularly update your Goodreads account, why not keep the non-fiction streak going? After the hard work of building new habits is done, the rest is easy!   

Is 75 Hard Right for You?

This answer depends on your goals and mindset. If you’re looking for a quick fix or an easy fitness plan, there’s no shame in taking a pass. But, in Frisella’s words, if you’re ready to “push yourself mentally and physically, develop unshakable discipline, and prove to yourself that you can commit to something difficult,” 75 Hard might be exactly what you’ve been looking for.

References: 

BBC - 75 Hard Challenge

Cleveland Clinic - 75 Hard Challenge and Rules

Andy Frisella - Live Hard

Andy Frisella - 75 Hard Info

Penn State Health News - The Medical Minute: 75 Hard, 75 Soft, and How to Keep Your Fitness Resolutions