The 75 Hard challenge is a relatively new fitness challenge that has already gained millions of followers. The 75 Hard is touted as a lifestyle challenge, appealing to those who are looking for more than just a diet.
The 75-day challenge was designed by wellness enthusiast Andy Frisella from the Real AF podcast as a mental challenge to help “take complete control of your life.”
The rules of #75HARD are simple:
Follow a diet. Any diet. This is key to individual success because, unlike other diets, it does not subscribe to a one-size-fits-all way of eating. Instead, you get to choose a diet plan that works for you as an individual.
Drink a gallon of water, or approximately 3.7 litres of water every day. Other than the obvious benefits of drinking water, this rule teaches one that sometimes the simplest tasks can be the hardest to accomplish.
Do two 45-minute workouts every day, one of which has to be outside. While there are no specifics about the workouts, you can consider doing a strength-training exercise or maybe take a 45-minute walk, run or take a yoga class outside. The outside workout has to happen irrespective of the weather. The point here is that you need to adapt to changes as there are things you can’t always control in your life, like weather in this case.
Read 10 pages of non-fiction every day. The suggestion is that the book should be a nonfiction so that you can learn something and grow your mind. Also, audiobooks don’t count in this case.
Take progress pictures every day. Looking back at the photos will help you see how far you have come and keep you motivated whenever you feel like giving up.
There are zero compromises and substitutions and one has until bed time to complete the list. If you fail to do any one of the things in the list on any day, you have to start over from Day 1.
Explaining in his podcast, Frisella says the point of the challenge is to help one achieve confidence, self-esteem, self-worth, grit, perseverance, and resilience.
He believes that by pushing yourself to stay committed to these goals and to develop discipline even when it gets uncomfortable and hard, once the 75 days are completed, you’ll likely be a different person.
Note: Andy advises that you should consult your physician or health care professional before starting the #75HARD challenge, just as you should any other fitness program, so as to determine whether the exercise is right for your needs. He cautions that one should not start the challenge against their physician’s advice.