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  • Writer's pictureJames Dickson

What is 75 Hard? Everything You Need To Know Here.

Updated: Apr 22

75 Hard Challenge

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75 Hard - all you need to know

Right folks, this next blog article is about the 75 Hard, also known as the 75 Hard Challenge.

It's a topic that is gaining a lot of momentum in recent months (especially on social media) as a transformative mental toughness program that helps with weight loss. But what exactly is it? How does it work and what are the risks associated with it? What are the tips to succeed? We have everything you need to know right here. As always, our research and advice is free so if you could share this page on your socials, we will love you forever.

So, without further ado, we will cover:


What is 75 Hard?

In the vast world of fitness challenges and self-improvement plans, 75 Hard has emerged as a controversial yet undeniably intriguing option. This 75-day program (or boot camp) promises significant physical and mental transformation through strict adherence to five core principles. While its proponents praise its effectiveness in fostering discipline and resilience, others raise concerns about its potential for harm and sustainability.

75 Hard is a "mental toughness challenge" as opposed to a fitness program according to the creator. Many people have tried it and failed, and many people have had great success with it, including weight loss. It is focussed around the 75 Hard Principles.

The 75 Hard Principles

75 Hard, developed by entrepreneur and podcaster Andy Frisella, demands unwavering commitment to the following five daily rules. Yes, that's right, there are only five rules.

  • Follow a diet: No specific diet is prescribed, but consistency and adherence are paramount.

  • Complete two 45-minute workouts: One workout must be outdoors, regardless of weather conditions.

  • Drink a gallon of water: This translates to approximately 3.7 litres.

  • Read 10 pages of non-fiction: This promotes intellectual growth and expands knowledge.

  • Take a progress picture: This serves as a visual reminder of progress and motivates continued effort.

These seemingly simple rules, when compounded over 75 days, create a demanding yet potentially transformative experience. Set yourself up for a 75-day plan, focus on a single day at a time and maintain consistency - these are key to success with the 75 Hard Challenge.

Potential Benefits of 75 Hard

Proponents of 75 Hard extol numerous benefits experienced during and after the challenge:

  • Weight Loss and Body Composition Improvement: The combination of restricted diet and daily exercise typically leads to significant weight loss and improved body composition.

  • Increased Energy and Focus: The program's emphasis on hydration, proper sleep, and outdoor activity can lead to boosted energy levels and enhanced mental clarity.

  • Improved Discipline and Mental Toughness: Overcoming the daily challenges strengthens willpower, self-control, and resilience, translating to other areas of life.

  • Enhanced Confidence and Self-Esteem: Achieving the seemingly impossible goal of completing 75 Hard fosters a sense of accomplishment and boosts self-confidence.

  • Building Healthy Habits: The program's focus on consistent routines encourages the development of sustainable healthy habits that can benefit long-term well-being.

Potential Pitfalls and Risks (we will come onto these later)​

While the potential benefits of 75 Hard are appealing, it's crucial to acknowledge the potential drawbacks and risks associated with the program:

  • Unsustainable Restrictions: The strict rules, particularly the dietary limitations, may be difficult to maintain for 75 days, leading to potential yo-yo dieting and rebound weight gain.

  • Increased Risk of Injuries: Overtraining, especially for individuals unaccustomed to intense exercise, can increase the risk of injuries.

  • Mental Health Concerns: The pressure of adhering to the daily rules and potential social limitations can lead to stress, anxiety, and even depression.

  • Nutritional Deficiencies: Restrictive diets can lead to deficiencies in essential vitamins and minerals, impacting overall health and well-being.

  • Social Isolation: The program's demanding nature can limit social interactions and make it challenging to maintain relationships.

Is 75 Hard Right for You?

75 Hard is not a one-size-fits-all solution. Before embarking on this challenging journey, it's crucial to:

  • Evaluate your existing health and fitness level.

  • Consult with a healthcare professional to ensure the program is safe and appropriate for you.

  • Consider your goals and motivations.

  • Be realistic about your ability to commit to the program's demands.

  • Develop a support system to help you through challenging moments.

In summary:

75 Hard presents a unique opportunity for personal transformation, but it's not without risks. Carefully evaluate your physical and mental readiness before embarking on this journey. Remember, sustainable long-term progress comes from balanced, personalised approaches that prioritise well-being over quick fixes. Choose a path that resonates with your individual needs and goals, and prioritise your health and happiness above all else.

How does 75 Hard work for Weight Loss?

​Ok, let's just remember that 75 is tough. By completing daily tasks regularly it gives you an ongoing sense of achievement, especially if 75 can help with weight loss. 75 Hard is not just a diet plan, it is way more than that. But, here's how 75 Hard works for weight loss.

In this section, we will explore how 75 Hard helps individuals shed excess weight through a combination of physical, mental, and lifestyle changes.

  1. Dual Workouts for Physical Transformation:At the heart of 75 Hard lies the commitment to two daily workouts, each lasting 45 minutes. This dual exercise routine not only elevates calorie expenditure but also promotes the development of lean muscle mass. Engaging in a mix of cardiovascular and strength training exercises accelerates metabolism, facilitating weight loss by burning calories during and after workouts.

  2. Nutritional Discipline and Hydration:75 Hard places a strong emphasis on following a strict diet, focusing on whole, unprocessed foods. Participants are encouraged to eliminate alcohol and adhere to a calorie-conscious meal plan. Proper hydration is also a key component, with a gallon of water consumption mandated daily. This nutritional discipline contributes to weight loss by creating a calorie deficit, fostering fat burning, and reducing water retention.

  3. Mental Toughness and Emotional Eating:Weight loss is not just a physical journey but a mental one as well. 75 Hard challenges participants to develop mental toughness by adhering to a set of non-negotiable daily tasks, including reading and outdoor activities. This mental resilience helps individuals overcome emotional eating patterns, fostering a healthier relationship with food and supporting long-term weight management.

  4. Consistency and Habit Formation:The 75-day duration of the challenge is strategically designed to instill discipline and create lasting habits. Through daily adherence to the program's requirements, participants establish a consistent routine that extends beyond the challenge period. Consistency is a cornerstone of sustainable weight loss, as it reinforces positive behaviors and prevents the return to old habits.

  5. Accountability and Community Support:75 Hard encourages individuals to document their journey through daily progress pictures and reflections. This accountability fosters self-awareness and helps individuals stay on track with their weight loss goals. Additionally, the challenge's community aspect, with participants sharing their experiences on social media, creates a supportive environment that reinforces motivation and resilience.

  6. Improved Sleep Quality:Quality sleep is a critical factor in weight loss and overall well-being. 75 Hard's emphasis on physical activity, hydration, and mental discipline positively influences sleep patterns. Improved sleep quality contributes to hormonal balance, particularly with regard to appetite-regulating hormones, aiding in weight loss efforts.


75 Hard offers a comprehensive and transformative approach to weight loss by intertwining physical activity, nutritional discipline, mental resilience, and lifestyle changes. Beyond the allure of a 75-day challenge, the program's focus on building sustainable habits and fostering a holistic understanding of wellness sets it apart in the realm of fitness and personal development. As individuals embark on this journey, they not only shed physical weight but also cultivate the mental fortitude and habits necessary for enduring health and vitality. On the program, your physical fitness will improve and you should see positive physical changes. It's a good idea to speak with a healthcare provider before starting the 75 Hard Challenge.

Side effects and risks of 75 Hard

75 Hard, sometimes called the 75 Hard Challenge, has attracted significant attention for its purported ability to transform both physical and mental well-being. However, the program's extreme nature and strict adherence to a set of daily rules raise concerns about potential risks and side effects. It is not backed by scientific research and it may not be for everyone.

Physical Risks:

  1. Overtraining and Injuries: The program demands two daily 45-minute workouts, one of which must be outdoors regardless of weather conditions. This strenuous exercise regimen, especially for individuals unaccustomed to intense physical activity, increases the risk of overtraining and injuries.

  2. Nutritional Deficiencies: While the program doesn't prescribe a specific diet, the focus on consistency and adherence can lead to restrictive eating patterns. This can result in deficiencies in essential vitamins and minerals, such as fiber, calcium, and iron, impacting overall health and well-being.

  3. Sleep Deprivation: Maintaining the program's demands can lead to sleep deprivation, as participants may prioritize completing tasks over getting adequate rest. Sleep deprivation can impair cognitive function, mood, and physical performance.

  4. Increased Stress and Anxiety: The pressure to adhere to the daily rules, coupled with the demanding physical and mental challenges, can elevate stress levels and trigger anxiety. This can negatively impact mental health and overall well-being.

Mental and Psychological Risks:

  1. Unrealistic Expectations and Disappointment: The program's emphasis on drastic changes and rapid transformation can set unrealistic expectations. Failure to achieve these expectations can lead to disappointment, discouragement, and a sense of failure.

  2. Diminished Self-Esteem: The program's focus on outward achievements, such as weight loss and body composition changes, can negatively impact self-esteem. If progress is perceived as inadequate, self-worth may be tied to physical appearance rather than personal growth.

  3. Social Isolation: The program's demanding nature and the emphasis on individual accountability can lead to social isolation. Participants may prioritize completing tasks over social interactions, potentially straining relationships and diminishing social support.

  4. Unhealthy Relationship with Food and Exercise: The program's restrictive eating patterns and intense exercise regimen can foster an unhealthy relationship with food and exercise. This can lead to guilt, shame, and a loss of enjoyment in physical activity.

Recommendations for a Safe and Balanced Approach:

  1. Seek Professional Guidance: Before embarking on 75 Hard, consult with a healthcare professional to assess your physical and mental readiness and determine if the program is appropriate for you.

  2. Sustainability: Focus on building sustainable healthy habits rather than drastic changes that are difficult to maintain in the long run.

  3. Personalise the Program: Adapt the program to your fitness level, dietary needs, and lifestyle. Avoid strict adherence to rules that may compromise your well-being.

  4. Listen to Your Body: Pay attention to your body's signals and take rest days when needed. Avoid pushing yourself beyond your limits.

  5. Maintain Social Connections: Prioritise social interactions and maintain connections with loved ones to prevent social isolation.

  6. Seek Support: Use online communities, support groups, or trusted friends and family for encouragement and motivation.

Frequently Asked Questions

General Questions:

What is 75 Hard?

75 Hard is a 75-day self-improvement challenge that focuses on building discipline, mental toughness, and physical fitness. The program involves adhering to five daily non-negotiable tasks: following a diet, completing two 45-minute workouts, drinking a gallon of water, reading 10 pages of non-fiction, and taking a progress picture.

What are the benefits of 75 Hard?

Potential benefits of 75 Hard include weight loss, improved body composition, increased energy and focus, enhanced discipline and mental toughness, boosted confidence and self-esteem, and the development of healthy habits. To achieve the maximum benefits, the best way to succeed it to make this your only fitness program over the 75 days and even though it is a hard program, focus on each day at a time.

Who is 75 Hard for?

75 Hard is intended for individuals who are seeking a challenging and transformative experience to improve their physical and mental well-being. It is crucial to carefully assess your physical and mental readiness before starting the program.

What are the risks of 75 Hard?

Potential risks of 75 Hard include overtraining and injuries, nutritional deficiencies, sleep deprivation, increased stress and anxiety, unrealistic expectations and disappointment, diminished self-esteem, social isolation, and unhealthy relationships with food and exercise. See our above section for more information on risks and possible long term side effects of the 75 Hard Challenge.

Program Specific Questions:

Do I have to follow a specific diet for 75 Hard?

No, there is no specific diet prescribed for 75 Hard. However, you are expected to follow a consistent and adherent diet that aligns with your individual goals and health needs. Keep cheat meals to a minimum though, don't just eat junk food, and try to keep alcohol consumption to a minimum.

What kind of workouts should I do for 75 Hard?

The program requires two 45-minute workouts daily, with one workout being outdoors regardless of weather conditions. You can choose any type of exercise that you enjoy and that is appropriate for your fitness level.

Can I modify the program to fit my needs?

While the program demands strict adherence to its core principles, it is important to not forget about your well-being, mental health and make modifications as needed. If you experience any physical or mental strain, adjust the intensity or frequency of workouts or seek professional guidance. The average person won't need to modify the program to fit into a usual, daily schedule on any given day.

What happens if I miss a day or fall off track?

Missing a day or falling off track is not the end of the world. Acknowledge the setback, recommit to the program, and pick up where you left off. Don't let a single day's error derail your overall progress.

How can I stay motivated throughout the program?

Surround yourself with positive and supportive people who believe in your goals. Set clear intentions for why you are undertaking the challenge, and remind yourself of the positive changes you are making. Track your progress visually through progress pictures and journal entries to stay motivated.

Dietary Considerations:

Can I have cheat days on 75 Hard?

The program enforces a strict adherence to a consistent diet, which means avoiding cheat days or breaks from your chosen dietary plan. However, if you experience a situation that requires a deviation, such as a social gathering or unexpected dietary restrictions, address it mindfully and recommit to your diet plan as soon as possible.

How do I ensure I'm getting adequate nutrition during 75 Hard?

While the program doesn't prescribe a specific diet, it's important to eat nutrient-dense foods that provide your body with the essential vitamins, minerals, and macronutrients it needs to function optimally. Consult a nutritionist or healthcare professional for personalised dietary guidance.

What should I do if I experience digestive issues or hunger pangs during the program?

If you encounter digestive problems or excessive hunger, consider adjusting your diet to include more fibre-rich foods, such as fruits, vegetables, and whole grains. Fiber aids in digestion, promotes satiety, and contributes to overall gut health.

Workout-Related Questions:

Can I split my workouts into smaller sessions throughout the day?

No, the program requires two continuous 45-minute workouts daily. Splitting the workouts into shorter intervals may not provide the same level of challenge and may not effectively stimulate muscle growth and endurance.

What if I'm not used to intense exercise?

Gradually increase the intensity and duration of your workouts to avoid overtraining and injuries. Start with a level that is manageable for you and gradually progress over time. Listen to your body and take rest days when needed.

What kind of outdoor workouts can I do for 75 Hard?

The program allows for flexibility in outdoor workouts. You can choose activities like running, cycling, swimming, hiking, or any outdoor exercise that suits your preferences and fitness level.

Mindfulness and Self-Care:

How can I manage stress and anxiety during 75 Hard?

Incorporate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or yoga. Engage in activities that bring you joy and relaxation, such as spending time in nature, listening to calming music, or pursuing hobbies.

How can I maintain a healthy work-life balance during the program?

Make time management a key part of your day and set realistic expectations for yourself. Avoid over scheduling and allow for adequate rest and relaxation. Communicate your goals and needs to your family and friends to foster understanding and support.

How can I track my progress and stay motivated throughout the program?

Keep a progress journal to record your daily accomplishments, challenges, and reflections. Track your physical progress using progress pictures or measurements. Celebrate your milestones and seek encouragement from supportive individuals. Take daily progress photos and watch your body image change throughout the course of this 75-day fitness routine.

Remember, 75 Hard is a demanding challenge, and it's crucial to approach it with a balanced perspective. Place importance on your physical and mental health, listen to your body, and seek professional guidance when needed. Focus on personal growth and sustainable habits rather than drastic changes that may compromise your well-being. Embrace the journey, learn from the challenges, and celebrate your achievements along the way. Stick to the 75 Hard Challenge rules - they are in place for a reason. Don't think that you are drinking too much water either, you aren't. If you have further questions, you can always consult a certified personal trainer or your GP. Bottom line - it is a difficult challenge but you will get better results with a strict level of discipline. Focus on the set of rules - it is the little things that will help you succeed in 75 Hard, it will improve your current fitness level and physical health and stay motivated by taking daily progress photos, these really help you stay focussed!

Alternatives to 75 Hard

The woman in this video did 75 Hard for two days.

If you are thinking about trying 75 Hard to lose weight and get in shape, then there are a number of alternatives out there that work well and do not require the commitment and dedication of the 75 Hard Challenge. If you want a diet that is easy to follow, then we recommend taking this short two minute quiz for Keto. It tells you what food you can continue eating and yet still lose weight, it's awesome and it's a free quiz.

If you're after the best weight loss supplement to take instead of a hard diet, we recommend this one. It has the best reviews and has a discount and free shipping (at the time of writing).


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