75 Day Hard Challenge | Transform Into the Best Version of Yourself

Photo of author
Written By Lisa Rey

75 Day Hard Challenge


So, you’ve heard about the 75 Day Hard Challenge and you’re curious to know more? Let’s dive in! The 75 Day Hard Challenge is a mental toughness program designed to push your limits, transform your body, and reshape your mind. Created by entrepreneur Andy Frisella, this challenge is more than just a fitness routine—it’s a life-changing experience.

What is the 75 Day Hard Challenge?

The 75 Day Hard Challenge is a rigorous program that combines physical exercise, mental discipline, and strict adherence to a set of rules. Over 75 days, participants are required to follow a diet, complete two workouts daily, drink a gallon of water, read 10 pages of a non-fiction book, and take a daily progress photo. Miss a day or a task, and you start over from day one.

Also Check: Weight Loss For Women | Effective Ways For Women To Lose Weight

Origin and Creator of the Challenge

Andy Frisella, the creator of the 75 Day Hard Challenge, is a successful entrepreneur, author, and motivational speaker. He designed this challenge to help people build mental toughness and improve their lives through discipline and hard work. His journey and experiences have inspired millions to take on this demanding challenge.

Overview of the Rules

  1. Follow a diet (no cheat meals, no alcohol)
  2. Complete two 45-minute workouts (one must be outdoors)
  3. Drink a gallon of water each day
  4. Read 10 pages of a non-fiction book daily
  5. Take a progress picture every day


75 Day Hard Challenge | Transform Into the Best Version of Yourself 1

Boosts TestosteroneUp to 434%* More

  • Increases MUSCLE SIZE in both arms and chest
  • Decreases exercise-induced MUSCLE DAMAGE
  • Improves MEMORY and executive function
  • Significantly drops BODY FAT percentage
  • Improves quality of LIFE in both social relationships and physical HEALTH!
  • Boosts MUSCLE STRENGTH on the bench press and leg extension
  • Improves overall quality of SLEEP

Benefits of the 75 Day Hard Challenge

Physical Benefits

Engaging in the 75 Day Hard Challenge brings a host of physical benefits. From increased strength and endurance to noticeable changes in body composition, this challenge will help you achieve a higher level of fitness.

Mental Benefits

The mental benefits are perhaps the most significant aspect of the 75 Day Hard Challenge. By adhering to the strict rules, you cultivate discipline, improve focus, and develop a resilience that extends beyond physical training into other areas of your life.

Emotional Benefits

Emotional growth is another key benefit. The challenge encourages you to push through discomfort and face your limitations head-on, leading to increased self-confidence and a stronger sense of accomplishment.

Breakdown of the 75 Day Hard Challenge Rules

75 Hard Challenge Rules

Rule 1: Follow a Diet

Sticking to a diet is crucial. Whether it’s keto, paleo, or your customized plan, the key is consistency and no cheat meals or alcohol. Your diet should be healthy, balanced, and tailored to your fitness goals.

Rule 2: Two 45-minute Workouts Daily

Consistency is key with the workouts. One of the workouts must be outdoors regardless of weather conditions. This rule tests your commitment and adaptability.

Rule 3: Drink a Gallon of Water Each Day

Hydration plays a vital role in overall health. Drinking a gallon of water daily helps with digestion, energy levels, and physical performance.

Rule 4: Read 10 Pages of a Book Daily

This rule focuses on mental growth. Reading 10 pages of a non-fiction book daily can expand your knowledge and foster personal development.

Rule 5: Take a Progress Picture Every Day

Daily progress photos help track your transformation. They serve as a visual reminder of your journey and motivate you to keep pushing forward.

Diet for the 75 Day Hard Challenge

Customizing Your Diet Plan

Your diet should align with your fitness goals and lifestyle. Consult with a nutritionist if needed to create a plan that’s sustainable and effective.

Popular Diet Options

Some popular diet options include keto, paleo, and intermittent fasting. Choose one that suits your body type and preferences.

Tips for Sticking to Your Diet

Plan your meals ahead, keep healthy snacks on hand, and avoid temptation by removing junk food from your environment.

Workouts for the Challenge

Indoor vs. Outdoor Workouts

Balance your workouts between indoor and outdoor activities. Outdoor workouts can include running, cycling, or hiking, while indoor workouts might focus on strength training or yoga.

Balancing Cardio and Strength Training

A mix of cardio and strength training ensures a well-rounded fitness routine. Incorporate exercises that target different muscle groups and improve cardiovascular health.

Tips for Staying Consistent

Set a schedule, find a workout buddy, and keep your workouts varied to maintain motivation and consistency.

Importance of Hydration

Health Benefits of Drinking Water

Staying hydrated is essential for maintaining energy levels, aiding digestion, and optimizing physical performance.

Strategies to Meet Your Daily Water Goal

Carry a water bottle, set reminders, and track your intake to ensure you’re meeting your daily hydration goal.

Personal Development Through Reading

Choosing the Right Books

Select books that inspire and educate. Biographies, self-help books, and non-fiction works on topics you’re passionate about are great choices.

Benefits of Daily Reading

Reading daily enhances your knowledge, reduces stress, and improves cognitive function. It’s a habit that benefits both mind and soul.

How to Integrate Reading into a Busy Schedule

Make reading a non-negotiable part of your day. Read during breaks, before bed, or while commuting.

Tracking Progress with Daily Photos

75 hard challenge before and after

Importance of Visual Progress

Seeing is believing. Progress photos provide a tangible record of your journey and motivate you to stay committed.

Tips for Taking Effective Progress Photos

Use consistent lighting, angles, and clothing to accurately track your progress. Take photos at the same time each day for best results.

Motivating Yourself with Progress Pictures

Regularly review your photos to see how far you’ve come. Celebrate small victories and use them as motivation to keep going.

Challenges and How to Overcome Them

Common Obstacles

Life can throw curveballs, making it challenging to stick to the plan. Common obstacles include time constraints, lack of motivation, and social pressures.

Staying Motivated

Set clear goals, find an accountability partner, and remind yourself why you started the challenge in the first place.

Finding Support

Join online communities, connect with others taking the challenge, and seek support from friends and family.

Success Stories and Testimonials

75 day hard challenge results

The 75 Day Hard Challenge has inspired many people to transform their lives. Here are some real-life stories of individuals who have successfully completed the challenge and the impact it had on them.

John Anderson: The Businessman’s Transformation

John Anderson, a 42-year-old entrepreneur, was struggling to balance his busy work life with his health. Years of neglecting exercise and poor eating habits had taken a toll on his body and mind. One day, he stumbled upon the 75 Day Hard Challenge and decided to give it a shot.

John’s Journey:

  • Initial Struggles: The first few weeks were incredibly tough. Adjusting to two workouts a day and sticking to a strict diet was a challenge. But John persevered, driven by the desire to improve his health.
  • Physical Transformation: By the end of the challenge, John had lost 25 pounds and significantly improved his muscle tone. His energy levels soared, and he felt more productive at work.
  • Mental and Emotional Growth: John noticed a significant improvement in his mental clarity and emotional stability. He felt more disciplined and capable of handling stress.

John’s Takeaway: “The 75 Day Hard Challenge was a game-changer for me. It taught me the importance of discipline and consistency. I feel like a new person, both physically and mentally.”

Sarah Miller: The Busy Mom’s Success Story

Sarah Miller, a 35-year-old mother of two, was constantly juggling her responsibilities at home and work. She felt overwhelmed and often neglected her own health. Motivated by a desire to regain control over her life, Sarah embarked on the 75 Day Hard Challenge.

Sarah’s Journey:

  • Balancing Act: Finding time for two daily workouts was difficult, but Sarah made it work by involving her kids in her outdoor workouts and waking up early for her indoor sessions.
  • Dietary Changes: Sarah adopted a clean eating plan, which not only helped her lose weight but also improved her family’s eating habits.
  • Personal Development: Reading 10 pages of a non-fiction book daily became Sarah’s favorite part of the challenge. It provided her with a sense of peace and personal growth amidst her busy schedule.

Sarah’s Takeaway: “The challenge was tough, but it was exactly what I needed. It helped me prioritize my health and find a balance between my responsibilities and personal well-being.”

Mark Thompson: From Couch Potato to Fitness Enthusiast

Mark Thompson, a 29-year-old software engineer, led a sedentary lifestyle. He spent most of his time in front of a computer and had developed unhealthy eating habits. Feeling sluggish and unhappy with his body, Mark decided to take on the 75 Day Hard Challenge.

Mark’s Journey:

  • Overcoming Inertia: The biggest challenge for Mark was getting started. The first few days were grueling, but he gradually found his rhythm and started enjoying his workouts.
  • Diet and Hydration: Mark switched to a balanced diet rich in proteins and vegetables. Drinking a gallon of water daily initially seemed impossible, but it soon became a routine.
  • Mental Toughness: The daily reading and progress photos kept Mark motivated. He realized that the challenge was as much about mental discipline as it was about physical fitness.

Mark’s Takeaway: “The 75 Day Hard Challenge taught me that change is possible if you’re willing to put in the effort. I’ve never felt better in my life, and I’m committed to maintaining this lifestyle.”

Lisa Carter: The Athlete’s Revival

Lisa Carter, a former college athlete in her mid-30s, had fallen out of her fitness routine due to a demanding career in finance. Missing her athletic days and feeling out of shape, Lisa decided to commit to the 75 Day Hard Challenge.

Lisa’s Journey:

  • Reigniting Passion: The challenge reignited Lisa’s passion for fitness. She enjoyed the structure and discipline it provided.
  • Strength and Endurance: Lisa focused on a mix of strength training and high-intensity interval training (HIIT). By the end of the challenge, she felt stronger and more agile than she had in years.
  • Mindset Shift: The daily reading helped Lisa develop a growth mindset. She started applying the principles she learned to her professional life, leading to improved performance at work.

Lisa’s Takeaway: “The 75 Day Hard Challenge brought back my love for fitness. It reminded me of the importance of discipline and the incredible things you can achieve when you set your mind to it.”

David and Emily Johnson: The Couple’s Challenge

David and Emily Johnson, a married couple in their early 40s, decided to take on the 75 Day Hard Challenge together. Both felt they had let their health slip amidst the demands of raising kids and busy careers.

David and Emily’s Journey:

  • Mutual Support: Taking on the challenge together helped David and Emily stay accountable. They supported each other through the tough days and celebrated their progress together.
  • Family Involvement: The challenge became a family affair. Their kids joined them for outdoor workouts, and they all embraced healthier eating habits.
  • Strengthening Bonds: The challenge not only improved their physical health but also strengthened their relationship. They communicated more, supported each other, and shared a common goal.

David and Emily’s Takeaway: “Doing the 75 Day Hard Challenge together was the best decision we made. It brought us closer as a couple and as a family. We’ve developed habits that will last a lifetime.”

Tips for Success on the 75 Day Hard Challenge

Planning and Preparation

Plan your meals, workouts, and reading schedule in advance. Preparation is key to success.

Building a Support System

Surround yourself with supportive people who encourage and motivate you throughout the challenge.

Staying Flexible and Adapting

Life happens, so be prepared to adapt. Flexibility is crucial to navigating unexpected challenges without giving up.

Long-term Benefits of Completing the Challenge

Completing the 75 Day Hard Challenge can lead to lasting changes in discipline, mindset, and physical health, providing benefits long after the 75 days are over.


So, the 75 Day Hard Challenge isn’t just about getting ripped or dropping a few pounds—it’s about becoming a better, stronger version of yourself. This challenge is a wild ride that pushes you physically, mentally, and emotionally. Think of it as a boot camp for your brain and your body.

By sticking to those tough rules, you’re not just working on your abs or your biceps; you’re building rock-solid discipline, unshakeable resilience, and a sense of self-worth that goes beyond the mirror. It’s about proving to yourself that you can handle whatever life throws at you with grace and grit.

Ready to dive in? It’s going to be tough, no sugar-coating it. There will be days when you’ll want to quit, when the workouts feel impossible, and the diet seems too strict. But those are the moments that will define you. When you push through, you’ll come out on the other side not just looking better, but feeling like you can conquer anything.

The journey is hard, but trust me, the rewards are beyond worth it. You’ll gain so much more than you ever imagined—confidence, pride, and a whole new outlook on life. So, what are you waiting for? Dive in, give it your all, and see just how incredible you can become.

What is the 75 Day Hard Challenge?

The 75 Day Hard Challenge is a mental toughness program created by Andy Frisella. It’s designed to push your physical and mental limits over 75 days by following strict rules that include exercise, diet, hydration, reading, and daily progress photos.

What are the five rules of 75 Hard Challenge?

Follow a diet (no cheat meals, no alcohol).
Complete two 45-minute workouts daily (one must be outdoors).
Drink a gallon of water each day.
Read 10 pages of a non-fiction book daily.
Take a progress picture every day.

Is the 75 Day Hard Challenge bad for you?

The challenge can be intense and may not be suitable for everyone, especially if you have pre-existing health conditions. It’s crucial to listen to your body and consult with a healthcare professional before starting.

How much weight can you lose on 75 Day Hard Challange?

Weight loss varies depending on individual factors such as starting weight, diet, and exercise intensity. Many participants report significant weight loss, but the primary focus is on overall fitness and mental toughness.

Does 75 Hard cost money?

The challenge itself is free, but you may incur costs related to diet changes, gym memberships, books, and other resources.

How many people actually finish 75 Hard?

Exact statistics aren’t available, but many people start the challenge and find it difficult to complete due to its rigorous nature.

Does walking count for 75 Hard?

Yes, walking can count as one of your two daily workouts, provided it’s 45 minutes long and one of the workouts is outdoors.

Does 75 Hard change your life?

Many participants report life-changing benefits, including improved discipline, physical fitness, mental clarity, and emotional resilience.

Does 75 Hard have a diet?

There isn’t a specific diet prescribed, but you must follow a healthy diet with no cheat meals or alcohol. The diet should be tailored to your personal goals and needs.

Can you drink alcohol on 75 Hard?

No, alcohol is strictly prohibited during the 75 days.

How to lose belly fat from Hard 75 at age 75?

While there isn’t a specific method for losing belly fat at age 75 within the 75 Hard framework, following a balanced diet, staying hydrated, and maintaining regular exercise can help. It’s always best to consult with a healthcare professional for personalized advice.

How many Liters of water is in 75 Hard?

A gallon of water is approximately 3.78 liters, so you’ll need to drink around that amount each day.

Can you have sugar on 75 Hard?

Consuming added sugars would typically be against the spirit of the challenge, which promotes clean eating. However, natural sugars found in fruits and whole foods are generally acceptable.

Is 75 Hard safe?

The challenge can be safe for many people if approached correctly, but it can be intense. It’s crucial to consult with a healthcare provider to ensure it’s appropriate for you.

Is 75 Hard good for beginners?

The 75 Hard Challenge is very demanding and may be too intense for beginners. Beginners might benefit from starting with a less rigorous program before attempting 75 Hard.

Is 75 Hard unrealistic?

While challenging, many people have successfully completed it. It’s designed to be difficult to test and build mental toughness, but it may not be realistic for everyone.

Does yoga count for 75 Day Hard Challenge?

Yes, yoga can count as one of your two daily workouts.

Has anyone completed 75 Day Hard Challenge?

Yes, many people have completed the 75 Hard Challenge and shared their success stories and transformations online.

What is the 75 day challenge for females?

The 75 Day Hard Challenge is the same for everyone, regardless of gender. Women follow the same rules and guidelines to complete the challenge.

Special Note for the 75-Day Hard Challenge

Taking on the 75 Day Hard Challenge is not just about pushing your physical limits—it’s a profound journey of mental and emotional growth. This challenge is designed to test your discipline, commitment, and resilience.

Remember, the road will be tough. There will be days when you want to quit, when the workouts feel unbearable, and the strict rules seem too demanding. But these moments are where the real transformation happens. It’s in these challenges that you’ll find your true strength.

Stay focused, keep your end goal in sight, and lean on your support system when needed. Celebrate your small victories along the way, and don’t be too hard on yourself if you stumble—what matters is that you get back up and keep going.

This challenge is about more than just physical change; it’s about building a stronger, more disciplined, and resilient version of yourself. Embrace the journey, trust the process, and remember that the rewards at the end are worth every ounce of effort you put in.

Leave a Comment