Quick version
The 75 Hard Challenge is an intense self-discipline challenge designed to strengthen both body and mind. Here are the five basic rules:
The Rules of the 75 Hard Challenge
1. Two workouts per dayEach workout must be at least 45 minutes, and one of them must be performed outdoors.
2. Follow a strict dietNo cheat meals or alcohol are allowed.
3. Drink one gallon (3.8 liters) of water per dayHydration is a key component of the challenge.
4. Read at least 10 pages of a personal development bookPromote mental growth through daily reading.
5. Take a daily progress photoVisualize your progress through daily photos.
If you fail to complete any rule, you must start over from day 1. The challenge is not just about physical achievements but also about building mental resilience.
The Rules of the 75 Hard Challenge
The challenge consists of five simple but demanding rules that must be followed daily without exception:
1. Work out twice a day for 45 minutes
At least one of the sessions must be outdoors, regardless of the weather.
2. Follow a strict diet
There are no specific requirements for which diet you choose, but cheat meals and alcohol are strictly prohibited.
3. Drink 3.8 liters of water per day
Staying hydrated is a crucial part of the challenge. The rule is to drink one US gallon of water daily, which is approximately 3.8 liters.
4. Read at least 10 pages of a personal development book daily
The focus is on building mental skills and knowledge.
5. Take a daily progress photo
This helps you track your physical changes throughout the journey.
Ready for the 75 Hard Challenge? See what 75 days of change can do for your bodyWhat Makes the 75 Hard Challenge Different?
Unlike many other fitness challenges, the 75 Hard Challenge is less about weight loss or physical performance and more about building mental discipline and self-control. Each rule is part of a system designed to push participants to develop lasting positive habits.
Benefits of the Challenge
- Mental strength: Completing the challenge can lead to a significant increase in your mental resilience and discipline.
- Improved health: Regular exercise and a healthy diet result in physical changes and enhanced well-being.
- Self-confidence: Consistently following the rules can boost your confidence and belief in your ability to overcome obstacles.
- Time management: You learn to prioritize your time and create structured routines.
The Challenges of the Challenge
The 75 Hard Challenge is not for everyone. It requires a significant commitment and can be difficult to combine with busy lifestyles. If you miss a single task one day, you must start over from day 1.
Tips for Succeeding with the 75 Hard Challenge
- Plan ahead: Create a schedule to ensure you have time for all the activities.
- Set clear goals: Visualize why you want to complete the challenge.
- Seek support: Share your goal with friends and family to get support and accountability.
- Use an app or journal: Log your progress to stay motivated.
Read also: What is the 75 Soft Challenge?
75 Hard – A Method for Building Mental Strength and Establishing New Habits
The 75 Hard Challenge is a powerful method for building mental strength and establishing healthy habits. However, it is also an intense and time-consuming challenge that requires full dedication. If you're ready to test your limits, the 75 Hard Challenge can be a life-changing experience.
Good luck!
