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Ready for a change? The 75 Hard Challenge offers a 75-day plan to boost your mental and physical fitness. Learn the 75 hard challenge rules and benefits.

Are You Ready for the Reset? 75 Hard Challenge to Reboot Your Mind and Body

A structured path to give your mind and body an overhaul

Ever feel like you need to hit the reset button on your life? Perhaps you're stuck in a rut, lack motivation, or simply do not feel your best. Enter 75 Hard Challenge—a structured path to give your mind and body an overhaul, pushing you to new heights of mental resilience and physical fitness. Created by entrepreneur Andy Frisella, this challenge isn’t for the faint-hearted looking for a quick fix.. It's a rigorous 75-day programme demanding unwavering commitment and a strong work ethic.

How Does The Challenge Work?

The programme isn’t a fitness challenge; it revolves around five core values that must be completed every day for 75 days straight. Each pillar offers potential benefits but also comes with its own set of considerations and risks. Here’s a closer look: 

Dietary Focus: Consistency, Not Restriction

This 75 Hard Challenge rule emphasises following a sustainable diet plan of your choice. Whether you opt for a ketogenic diet, a plant-based diet, or any other healthy eating habits, the key is consistency. For the duration of 75 days, cheat meals and alcohol are strictly off-limits. This stringent approach aims to break unhealthy habits and establish a healthier relationship with food.

Whether you opt for a ketogenic diet, a plant-based diet, or any other healthy eating habits, the key is consistency. Image: Dupe

Whether you opt for a ketogenic diet, a plant-based diet, or any other healthy eating habits, the key is consistency. Image: Dupe

The programme requires two daily workouts, each lasting 45 minutes. Image: Unsplash

The programme requires two daily workouts, each lasting 45 minutes. Image: Unsplash

Two Daily Workouts

The programme requires two daily workouts, each lasting 45 minutes. One of these workouts must be conducted outdoors. The intensity of the workouts is less important than the consistency of performing them daily. Tailor the workouts to your current fitness level, whether that’s  starting with brisk walks or incorporating more vigorous routines as you progress. The focus is on building a sustainable exercise habit. 

Hydration Goal

Proper hydration is crucial for optimal bodily function. The challenge requires drinking a gallon (or about 3.7 litres) of water daily. While this may seem daunting, it’s essential for your overall health. 

Daily Reading

Participants must read 10 pages of a self-improvement or educational book each day. This daily habit  can spark inspiration, introduce new ideas, and provide tools for personal growth. Reading also serves as a powerfulstress reliever

Progress Pictures

Taking daily progress pictures serves as a visual reminder of your journey. These photos are meant to capture the overall changes you experience, providing motivation on challenging days.

What to Expect During the 75-Day Challenge

The 75 Hard Challenge is intense and requires steadfast commitment. Here's a breakdown of what you might experience:

Initial Phase: Adjustment

The first few weeks are the hardest as you adjust to the new routine. Your body and mind are pushed out of their comfort zones. It's common to feel overwhelmed, but this is where mental toughness begins to build.

Participants must read 10 pages of a self-improvement or educational book each day, as part of 75 hard challenge. Image: Dupe 

Participants must read 10 pages of a self-improvement or educational book each day, as part of 75 hard challenge. Image: Dupe 

The challenge requires drinking a gallon (or about 3.7 litres) of water daily. Image: Freepik

The challenge requires drinking a gallon (or about 3.7 litres) of water daily. Image: Freepik

Mid-Phase: Momentum

As you get used to the routine, you'll start seeing improvements in stamina, strength, and mental clarity. The daily progress photos will help track physical changes, motivating you to continue.

Final Phase: Transformation

By the final phase, the habits you've built will start feeling natural. The challenge will have instilled a sense of discipline and achievement. The transformation is not just physical; many participants report a profound sense of accomplishment and improved mental resilience.

Is the 75 Hard Challenge Effective and Healthy?

The 75 Hard Challenge has taken the Internet by storm, promising a complete mind and body overhaul in just 75 days. But with its intense demands and all-or-nothing approach, is it truly effective, and more importantly, is it healthy?

If you are a fitness enthusiast or are looking to change your lifestyle, this challenge could be a good start. . It promotes self-discipline and consistency, potentially reducing stress and increasing focus. 

 However, the challenge’s rigidity may not suit everyone. Rest days are crucial for recovery,  and the lack of flexibility could lead to injuries or burnout. 

 The 75 Hard Challenge lacks scientific backing, with no published studies to support the specific combination of elements or the long-term effectiveness on health and well-being. The strict guidelines could  trigger unhealthy eating habits or disordered eating in some individuals. Maintaining perfection for a full 75 days can be overwhelming, potentially leading to anxiety or increased stress levels.

The Final Verdict

As said by Frisella, this isn't a fitness journey but rather a "transformative mental toughness journey". If you’re considering trying it out, keep in mind that it's a rigorous process and might not be for everybody. It's crucial to consult with a doctor before starting, especially if you have any pre-existing health conditions. Be honest with yourself about your ability to commit to such a demanding programme.

Also Read: How can you get yourself to meditate when you can’t despite several attempts?

Also Read: Do we really need 3 litres of water every day?

Also Read: Grappling with stress-eating? Here’s how to make it healthier


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