If you’ve spent more than five minutes in the fitness side of the internet, chances are you’ve stumbled upon the 75 Hard Challenge. It’s everywhere—on TikTok, Instagram, YouTube, and maybe even your overly enthusiastic gym buddy won’t shut up about it.
But what actually is the 75 Hard Challenge? Is it worth trying? Is it dangerous? Or is it just another flashy trend in disguise?
Let’s break it all down, Fuel and Flex style. 🚀
What Is the 75 Hard Challenge?
Created by entrepreneur and podcaster Andy Frisella in 2019, the 75 Hard Challenge isn’t just another fitness routine—it’s a mental toughness program disguised as a lifestyle overhaul.
Inspired by extreme endurance athletes like the “Iron Cowboy” James Lawrence (the guy who did 50 Ironmans in 50 days, wild right?), Frisella designed 75 Hard to build grit, consistency, and mental resilience.
But fair warning: This challenge is not for the faint of heart.
The 5 Daily Rules of 75 Hard
Here’s what you have to do every single day for 75 days—no exceptions, no excuses:
1. Follow a Diet (No Cheat Meals or Alcohol)
Pick a diet plan that aligns with your goals—Keto, Mediterranean, Vegan, Vegetarian, Flexitarian, Paleo—you name it.
But here’s the catch:
No cheat meals. No alcohol. Zero slips.
One slip-up? You go back to Day 1. Painful, but that’s the game.
2. Two Workouts Per Day (One Must Be Outside)
Each workout must be 45 minutes long and yes, one has to be outdoors—rain or shine.
Whether it’s a morning walk and an evening strength session, or yoga + HIIT, you’ve got to commit twice a day. No skipping. No shortcuts.
3. Drink 1 Gallon of Water
Sounds simple until you realize how much a gallon actually is. Pro tip: Keep a 1-gallon bottle with you at all times, or split it into smaller bottles throughout the day.
4. Read 10 Pages of a Self-Help/Non-Fiction Book
The mental gym is just as important as the physical one.
No audiobooks. No fiction. You need to physically read 10 pages every day. Think “Atomic Habits,” “Can’t Hurt Me,” or “The Power of Now.”
5. Take a Daily Progress Picture
Not for the ‘Gram—this one’s for you.
You might not see the scale change, but your pics will show fat loss, muscle gain, and progress in how you look and feel.
What Makes 75 Hard Different From Other Fitness Challenges?
Most fitness challenges let you “have a life.” 75 Hard? Not so much.
This is about self-discipline. It’s military-level commitment. It’s doing hard things when motivation is nowhere to be found.
Other programs like P90X, CrossFit, or even your gym’s 30-day shred challenge focus mostly on workouts. 75 Hard? It’s equal parts mind, body, and willpower.
75 Hard vs 75 Soft (For the Rest of Us)
Let’s be real. Not everyone’s ready to jump into beast mode. That’s where the 75 Soft Challenge comes in.
Here’s a quick comparison:
| 75 Hard | 75 Soft |
|---|---|
| 2 workouts/day (one outside) | 1 workout/day |
| 1 gallon water/day | 3 liters water/day |
| Strict diet, no alcohol | Eat clean, alcohol on special occasions |
| 10 pages nonfiction | 10 pages of any book |
| Daily progress pic | No photo required |
If 75 Hard sounds extreme, 75 Soft might be the gentler route to building solid habits—without burning out.
Is 75 Hard Safe? The Real Talk
Before you dive in, check yourself:
- Got existing health conditions?
- Never worked out consistently before?
- Struggle with disordered eating or body image issues?
Then talk to a doctor first. Seriously.
Challenges like 75 Hard can trigger unhealthy behaviors if you’re not in the right headspace. Mental toughness is cool, but self-awareness is cooler.
Watch out for red flags like:
- Dizziness or constant fatigue
- Disrupted sleep
- Loss of appetite
- Obsessing over food or progress pics
- Pain or injury from overtraining
Your health >>> any challenge.
Can You Lose Weight on 75 Hard?
rt answer: Yes.
Long answer: Yes, but that shouldn’t be your only goal.
The real win? You come out stronger—mentally and physically. You’ll:
- Build unshakable discipline
- Say goodbye to procrastination
- Feel like a total badass for finishing
You might even drop fat, gain lean muscle, and feel the best you’ve ever felt.
How to Crush 75 Hard Like a Pro
Here are some tried-and-tested tips to help you not crash and burn by Day 7:
- Start with a plan (meals, workouts, reading list—all mapped out)
- Meal prep like a boss
- Set daily alarms for workouts and water
- Keep a checklist to stay on track
- Buddy up for accountability
- Keep it fun—choose workouts and meals you enjoy
FAQs: 75 Hard Edition
Can I have coffee during 75 Hard?
Yes! Just skip the sugary syrups and whipped cream.
Does walking count as a workout?
Absolutely—just make sure it’s 45 minutes and one of your two daily sessions.
What’s considered a cheat meal?
Anything outside your chosen diet. So if you’re on keto, that slice of bread is a cheat. No excuses.
Can I switch meal plans during the challenge?
Nope. Pick one and stick with it for 75 days.
What happens if I miss one rule?
You start over from Day 1. Brutal, but that’s the rule.
Final Thoughts: Should You Try 75 Hard?
Here’s the truth: 75 Hard isn’t for everyone.
But if you’re in a rut, stuck in “meh” mode, and need a jolt of discipline, direction, and personal power—this challenge might be the wake-up call you need.
It’s tough. It’s inconvenient. It’s intense.
But it can also be life-changing.
And if you’re not quite ready for 75 Hard? Start with 75 Soft, or your own version of it. Progress is still progress—even if it’s not hardcore.
🎯 Your Move
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