An Introduction to the 75 Hard Mental Toughness Program
75 Hard is an intense self-improvement program focused on cultivating mental toughness and self-discipline. Created by author and podcast host Andy Frisella, 75 Hard gained popularity on social media as people began sharing their transformation stories.
But what exactly does this rigorous 75-day regimen entail? And does it align with expert health and fitness advice?
The Origins and Fundamentals of 75 Hard
Andy Frisella developed 75 Hard based on his personal philosophy of building mental toughness. His programs aim to help people overcome excuses, practice commitment, and reach new levels of discipline.
The structure of 75 Hard sets firm rules for 75 days straight:
- Follow a diet avoiding alcohol, cheat meals, and sugar
- Drink a gallon of water daily
- Exercise twice a day for 45 minutes (1 workout and 1 walk)
- Read 10 pages of a nonfiction book daily
- Take a progress photo every day
People who complete the 75 days earn the right to claim they finished 75 Hard. If you fail a rule or miss a day, you must start over from day one.
The Potential Physical and Mental Benefits
Thousands of people praise 75 Hard for helping them lose weight, gain strength, curb cravings, and transform their mindset. Reported benefits include:
- Weight loss from diet changes and daily vigorous exercise
- Improved cardiovascular and muscular fitness
- The development of discipline, willpower, and mental toughness
- Increased motivation, self-confidence, and achievement
The program’s extreme demands rewire the brain to override excuses, distractions, weakness, fear, and cravings. This mental shift propels success in other areas of life beyond health and wellness.
Expert Opinions on the 75 Hard Program
Health and fitness experts applaud the program’s emphasis on establishing rigorous habits. But many express concerns over risks of overtraining, burnout, disordered eating behaviors, and failure.
Cautions for Beginners Trying 75 Hard
Attempting an intense quick-fix program can backfire without proper precautions. Experts encourage beginners to:
- Get medical clearance if having health issues
- Build gradually instead of jumping into the advanced plan
- Learn proper training and nutrition principles
- Focus on sustainable, balanced lifestyle habits
- Avoid restrictive dieting or compulsiveness
- Watch for signs of burnout like fatigue, illness, or injury
Pay attention to your mind and body, adjust as needed, and discontinue if you experience negative impacts while attempting the program.
Detailed Beginner’s Guide to the 75 Hard Rules
Ready to learn the exact 75 Hard challenge rules? Here’s a thorough beginner’s guide to help you understand the expectations and commitment required.
The Essential 75 Hard Diet Rules
The 75 Hard nutrition plan sets strict standards for the 75 days:
- No alcohol: None at all - no wine, beer, spirits, or cocktails.
- No cheat meals: Stick to your clean eating plan with no “free” meals, desserts, or craving indulgences.
- No added sugars: Avoid sugary snacks, sodas, syrups, and condiments with added sugar.
Some additional best practice diet tips include:
- Emphasize whole, minimally processed real foods
- Load up on vegetables, fruits, lean protein, healthy fats, legumes, nuts, seeds
- Stay adequately fueled for your workouts
- Supplement if needed based on your plan
The 75 Hard Water Intake Minimum Standards
Proper hydration provides many cognitive and performance benefits. 75 Hard requires participants to:
- Drink one gallon of water daily - no exceptions!
- Avoid caloric beverages like juice, soda, coffee drinks
- Track your intake and distribution throughout the day
- Carry your water bottle everywhere as a reminder
One gallon equals 128 ounces or about fifteen 8-ounce glasses. Begin increasing your baseline water intake gradually if this volume overwhelms you initially.
The 75 Hard Exercise Rules and Recommendations
This challenge demands consistent, vigorous activity with a dual workout requirement:
- 45 minutes of exercise daily - no rest days for 75 days straight!
- 45 minutes of additional outdoor walking daily
- Choose workouts based on your interests and abilities
- Mix up cardio, strength training, flexibility training
- Increase difficulty and add variety over time
The non-negotiable fitness standards help ignite motivation and accountability. But take care to prevent overtraining, fatigue, and injury with proper programming.
The Reading and Photography Requirements
Two additional daily habits support growth:
- Read 10 pages minimum of a nonfiction book to feed your mind
- Take one progress photo daily to document the external transformations
These small actions boost knowledge, self-awareness, and pride in your internal and external results.
Tips to Prep for Success with 75 Hard
This extreme challenge requires extensive preparation to avoid health risks and complete the 75 days. Here are some top tips for getting ready to start:
Assess Your Readiness First
Consider both your physical and mental starting points honestly:
- Meet with your doctor for medical clearance if needed
- Evaluate your current diet and fitness level
- Address any injuries needing rehabilitation
- Consider seeking counseling if struggling with mental health issues that could impact progression or if you have a history of disordered eating behaviors
Map Out the Logistics and Lifestyle Impacts
Success depends on optimizing every variable possible:
- Clear your schedule and minimize commitments that could interfere
- Meal plan and meal prep to remove temptations and obstacles
- Buy exercise equipment if needed – shoes, gear, weights, etc.
- Address childcare, pet care, household help to free up time
- Download helpful apps, get notebooks, set reminders
Troubleshoot and problem-solve how you’ll guarantee following the rigorous rules daily for 75 days straight. Identify all potential barriers and solutions.
Start Building Momentum in Advance
Use the weeks or months ahead to pave an easier path by:
- Gradually improving your baseline diet and fitness level first
- Stocking up on allowable foods and supplements
- Establishing consistent workout and reading habits
- Boosting your mental toughness and self-discipline muscles
Internalizing key habits makes adhering to the strict standards feel more natural once you begin.
Master the fundamentals, get your mindset right, and set the stage for successfully rising to the 75 Hard challenge.
FAQs
What happens if you fail one day of 75 Hard?
The rules state that failing to complete one of the required tasks even once during the 75 days means you must start the entire 75 Hard challenge over from day one. You go back to square one if you miss your workouts, walks, diet rules, water intake, reading, or photos.
Can you drink coffee on 75 Hard?
Coffee and other caffeinated beverages are allowed during 75 Hard as long as you avoid added sugars, creamers, and caloric additions. However, coffee does not contribute to your daily gallon of water minimum.
How much weight do people usually lose on 75 Hard?
Weight loss varies depending on the individual's starting point and diet plan. Many 75 Hard participants report losing 15 to 25 pounds over the 75 days from the intense workouts, water intake, and dietary changes.
What happens when you finish 75 Hard?
Upon completing the 75 day challenge, participants have cultivated meaningful habits and mental toughness. Many transition into maintaining high-performance habits long-term or attempt advanced programs like 75 Hard Phase 2, 75 Soft, or 100 Hard.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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