75 Hard: The Challenge to Transform your Life in 75 Days
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75 Hard: The Challenge to Transform your Life in 75 Days

Are you ready to take control of your life and build an unshakeable mindset? The 75 Hard Challenge is more than just a fitness program—it's a mental toughness challenge designed to push you beyond your limits and transform your habits in just 75 days. In this blog, we’ll dive into what the 75 Hard Challenge is, how it works, and how you can succeed at this life-changing journey.


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What is the 75 Hard Challenge?

The 75 Hard Challenge was created by entrepreneur and author Andy Frisella. It’s a 75-day mental toughness program that focuses on consistency, discipline, and personal development. Unlike many challenges that focus solely on physical fitness, 75 Hard emphasizes mental resilience, self-control, and building a stronger mindset.

The 75 Hard Rules

Participants must follow five non-negotiable rules every day for 75 days:

  • Follow a Diet: Stick to any diet plan that suits your goals, with zero cheat meals or alcohol.
  • Two 45-Minute Workouts per Day: One workout must be outdoors, regardless of the weather. Download our Free Tactical Fitness Video Training Plan delivered by former Commando, Max Glover
  • Drink 1 Gallon of Water: Hydrate your body consistently every day.
  • Read 10 Pages of a Non-Fiction Book: No audiobooks allowed—focus on self-development or learning.
  • Take a Progress Photo Every Day: Track your physical progress.
  • Challenge Yourself: Level up your 75 Hard journey with Rokman’s online challenges. Integrate their challenges into your 45-minute workouts anytime, anywhere. No fluff, no gimmicks—just an extra layer of fortitude to test your mental and physical resilience.

Why Take on the 75 Hard Challenge?

This challenge is not just about losing weight or building muscles; it’s a comprehensive approach to building mental toughness and transforming your habits. Here’s what you can expect:

  • Build Discipline: Consistently following through on your commitments develops mental and emotional resilience.
  • Master Self-Control: Cutting out cheat meals and alcohol requires the ability to say "no," building willpower.
  • Improve Focus: Reading and committing to daily habits sharpen your ability to concentrate on your goals.
  • Physical Fitness: With two daily workouts and a dedicated diet, your body will become stronger and healthier. Forge an unbreakable body and mind with our Free Tactical Fitness Video Training Plan
  • Boost Confidence: Completing the 75 days without missing a single requirement will leave you feeling empowered and in control.

How to Prepare for the 75 Hard Challenge

1. Plan your diet

The first rule of the 75 Hard Challenge is to choose and follow a diet for 75 days. It could be a calorie-controlled diet, keto, intermittent fasting, or any approach that aligns with your goals. Make sure to:

  • Prepare Meals in Advance: Meal prep will keep you on track.
  • Cut Out Junk Food and Alcohol: No cheat meals are allowed, so it’s crucial to set clear dietary boundaries.
  • Stay Consistent: Stick to your diet, no matter how challenging it gets.

2. Schedule your workouts

You’ll need to commit to two 45-minute workouts per day, one of which must be outdoors. Consider:

  • Download our free Tactical Fitness Video Training Plan to build a strong and functional physique. You can download it here.
  • Diverse Workouts: Mix cardio, strength training, yoga, or hiking to avoid burnout.
  • Outdoor Options: Plan activities that are feasible in all weather conditions, like running, biking, or bodyweight exercises.
  • Rest Days: You can do lighter activities like stretching or walking, but you must stay active every day.

3. Set up your Hydration Routine

Drinking a gallon of water each day might be challenging for some. To help:

  • Use a Large Water Bottle: Get a 1-gallon jug to track your intake.
  • Space Out Hydration: Start drinking early in the day to avoid cramming in the evening.
  • Hydration Enhancers: Consider adding electrolytes to your water to maintain balance.

4. Choose your books

The reading requirement is meant to encourage personal growth, so select non-fiction books that focus on self-improvement, business, or mental resilience. Some great options include:

  • Can’t Hurt Me by David Goggins
  • Atomic Habits by James Clear
  • The Power of Habit by Charles Duhigg

5. Plan your accountability

It’s easy to get discouraged, so keeping yourself accountable is essential. Here’s how:

  • Subscribe to accountability email: Keep your self accountable and motivate with Terry Rosoman's daily email series. Each day, you’ll get one short, direct email with a science-backed tactic to help you stay consistent, push harder, and fit your training in around whatever chaos life throws at you. Sign up here.
  • Track Your Progress: Use a journal or app to record your daily habits.
  • Daily Photos: Take and save your progress photos, as this is a requirement of the challenge.
  • Find a Support Group: Joining others who are doing the 75 Hard Challenge can boost your motivation.

Common Challenges and How to Overcome them

The 75 Hard Challenge is designed to be tough, and you will face obstacles along the way. Here are some common challenges and strategies to overcome them:

  • Time Management: Two daily workouts and reading may seem like a big time commitment. Plan your day carefully, perhaps with early morning or evening workouts.
  • Outdoor Workouts in Bad Weather: Rain or snow doesn’t exempt you from doing your outdoor workout. Be prepared with appropriate gear and look for covered outdoor spaces if needed. Download our Free Bodyweight Video Training Plan
  • Temptation to Cheat: Cutting out alcohol, junk food, and skipping workouts can be tough. Set a clear "why" for yourself, and remind yourself of it when you're tempted to break the rules.

How the 75 Hard Challenge will change your life

By completing the 75 Hard Challenge, you’ll come out as a stronger, more disciplined version of yourself. The combination of physical and mental challenges will push you to:

  • Build Ironclad Mental Toughness: You’ll develop the ability to stay focused and disciplined in the face of obstacles.
  • Transform Physically: With a strict diet and exercise regimen, expect significant changes in your body.
  • Improve Productivity: The habits you form during the challenge will spill over into other areas of life, from work to personal relationships.

Is the 75 hard Challenge right for you?

This challenge isn’t for everyone, but if you’re looking for a way to build mental toughness, transform your body, and improve your self-discipline, the 75 Hard Challenge could be the perfect test for you. It requires strict adherence to the rules for 75 days, but the rewards of self-mastery, focus, and mental clarity are worth it.

Conclusion: Start the 75 Hard Challenge today

Are you ready to take on the challenge and become the best version of yourself? Start the 75 Hard Challenge today, and in 75 days, you’ll emerge stronger, more disciplined, and ready to conquer your goals. Remember, it’s not just a fitness challenge—it’s a mental toughness journey that will transform your entire life.

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