The 75 hard challenge is made up of six rules that promise to change the lives of those who decide to do it forever: eating right, no alcohol, plenty of water, exercising twice a day, reading every day and recording your earnings.
And it’s similar to other challenges that many people who are always in search of their best selves have already faced, whether it’s to achieve a financial goal, to reach a physical goal or to evolve personally or professionally.
In this article, you’ll learn about the challenge and why it can be very worthwhile for those who finish.
What is the 75 hard challenge?
The 75-day challenge is a personal development program designed for those who want to discipline their body and mind, based on six rules that must be followed to the letter for 75 consecutive days, linked to diet, routine adjustment and even reading!
This program was developed by Andy Frisella, entrepreneur, best-selling author and speaker, after he interviewed James Lawrence, an athlete known as the “Iron Cowboy” for completing 50 Iron Man races, one each day, in 50 days.
Learning about the cowboy’s story inspired Andy to devise his own routine to increase discipline and mental toughness. In 2019, he launched a book in which he explains in detail how the 75 hard challenge works.
What are the rules of the 75 hard challenge?
When you decide to take on the 75 hard challenge, you must follow 6 rules for 75 consecutive days without fail. If you miss a day or fail in one of the obligations, the challenge is restarted, i.e. back to day one.
Here is the list of these rules.
- Eat properly (by choosing a diet to follow!)
- Don’t drink alcohol
- Drink 3 liters of water a day
- Exercise twice a day, once outdoors
- Read 10 pages of a non-fiction book every day too
- Record your progress
- So, do you want to see the detailed step-by-step?
75 hard challenge: how to do it
In the following topics, you’ll discover the rules for transforming your mind, your body and your life!
Choose the same diet to follow for 75 days
In search of a magic slimming formula, many people end up jumping from branch to branch when it comes to dieting and do the juice diet one day, the low-carb diet the next, intermittent fasting the next, etc.
During the 75-day challenge, you must choose just one diet to follow all the time, even forgetting about snacks or weekend getaways!
According to the challenge, starting and maintaining meals with healthier foods improves immunity, helps you lose weight and makes your body work the right way, as well as relying on discipline, which also helps strengthen your mind.
Don’t drink alcohol
If, for you, the weekend beer is sacred, know that there is no reward without sacrifice and that, when you take on the challenge, you will have to cut out 100% of your alcohol consumption.
A “zero” daily routine has many health benefits, helping to prevent liver disease, brain damage, heart disease and addiction. Besides, you need a lot of determination to give up something you like for the sake of a goal!
It’s also worth paying attention to improving the quality of your sleep.
Drink 3 liters of water a day
Face up to any difficulty in drinking water, be it because of routine, forgetfulness or even lack of willpower, and hydrate yourself properly! Consuming more water a day, without overdoing it, improves the general functioning of the body: kidneys, body temperature, digestion, skin and more.
In addition to the physiological benefits, the rule also serves as a stimulus for discipline.
Exercise twice a day
The 75 hard challenge also involves physical training, and you should exercise twice a day, at least once outdoors.
Exercise in general promotes health and fitness, improves heart health, gives you more energy and strengthens your muscles. And training outdoors is the perfect opportunity to relax your mind.
Read 10 pages of a book (also daily!)
If you follow this rule, you’ll have read 750 pages of content by the end of the challenge! Ah, but only non-fiction books count.
Take the opportunity to learn a new skill, study business or explore the world of self-help. The idea is that you improve in some area by dedicating just a few minutes a day.
Take photos of your transformation
Finally, stick to a rule that is no longer a challenge as such, but a record of your progress: take at least one photo a day to keep track of your evolution!
By eating better, cutting down on alcohol, drinking more water, exercising and reading daily, your body and mind will undergo a major transformation, and you’ll be clearer about this by recording everything from the start and comparing before and after.
Then you just have to notice the benefits!
What are the benefits of the 75 hard challenge?
The author himself says that this is not a fitness challenge, but a program with the aim of changing the lives of those who adhere to it forever, through inner transformation.
The body will change too, of course, but that will only be the “tip of the iceberg”, after all, with a more disciplined and resilient mind, the real results will appear on a daily basis.
When you complete the challenge, you’ll see results such as:
. Self-confidence in yourself and your decisions;
. A greater sense of ability to make progress at work;
. More focus to plan the day and complete the tasks proposed;
. Better development of your relationships, as you feel better about yourself; and
. Achieving a state of self-awareness to maintain focus and discipline.
. In other words, repeating each of the tasks proposed by the format every day will help you master your . . Own mind and become more determined to pursue your goals.
Just take a few precautions before starting the challenge, such as consulting your trusted doctor and a specialist in physical education or opting to be accompanied by nutritionists and personal trainers for part or all of the 75 days of the challenge.
Respect your body and your time above all!
