The 75 Hard Challenge was created by entrepreneur and motivational speaker Andy Frisella in 2019. Frisella is the host of the popular podcast “The MFCEO Project” and the CEO of the supplement company 1st Phorm. He created the 75 Hard Challenge as a way to help people develop mental toughness and discipline through a set of specific daily habits.
Frisella has spoken openly about his own struggles with discipline and motivation, and he believes that developing mental toughness is the key to achieving success in any area of life. The 75 Hard Challenge is designed to be a way for people to develop that mental toughness and build the habits that will help them achieve their goals.
Since its creation, the 75 Hard Challenge has gained a significant following online, with thousands of people taking part and sharing their progress on social media. Frisella has emphasized that the challenge is not a weight loss or fitness program, but rather a way to develop the mental toughness and discipline necessary to achieve any goal.
The 5 components of the challenge
- Follow a strict diet with no cheat meals or alcohol.
- Exercise twice a day for at least 45 minutes each time, with one of the workouts being outdoors.
- Drink a gallon of water every day.
- Read at least 10 pages of a non-fiction book every day.
- Take a progress picture every day.
Completing these five components every day for 75 days straight may seem like a daunting task, but the idea is to push yourself outside of your comfort zone and develop discipline and resilience in the process. Here are some examples of how to complete each of the five components:
Given preferences are just an illustration of what a basic routine could be, please design it as per your preferences and routine.
Follow a strict diet with no cheat meals or alcohol.
The first component of the 75 Hard Challenge is to follow a strict diet with no cheat meals or alcohol. This means sticking to healthy, whole foods and avoiding processed or junk foods. Here are some examples of what a day’s worth of meals might look like:
- Breakfast: Omelet made with spinach, bell peppers, and mushrooms, with a side of avocado and a glass of water.
- Snack: Apple slices with almond butter.
- Lunch: Grilled chicken breast with roasted sweet potato and a side salad of mixed greens.
- Snack: Greek yogurt with berries and a handful of nuts.
- Dinner: Baked salmon with asparagus and quinoa.
Exercise twice a day for at least 45 minutes each time, with one of the workouts being outdoors.
The second component of the 75 Hard Challenge is to exercise twice a day for at least 45 minutes each time, with one of the workouts being outdoors. Here are some examples of how to complete this component:
- Morning workout: Go for a run or a brisk walk outdoors for 45 minutes.
- Afternoon/evening workout: Complete a strength training workout at the gym or at home using dumbbells or resistance bands.
Drink a gallon of water every day.
The third component of the 75 Hard Challenge is to drink a gallon of water every day. This may seem like a lot, but it’s important to stay hydrated and flush out toxins. Here are some tips for staying on track:
- Fill up a gallon-sized water bottle in the morning and make sure to drink the entire thing by the end of the day.
- Use a water tracking app to keep track of how much you’ve drunk.
- Drink a glass of water with every meal and snack.
Read at least 10 pages of a non-fiction book every day.
The fourth component of the 75 Hard Challenge is to read at least 10 pages of a non-fiction book every day. This is a great way to learn new things and expand your knowledge. Here are some examples of books you could read:
- “Atomic Habits” by James Clear
- “Can’t Hurt Me” by David Goggins
- “Extreme Ownership” by Jocko Willink and Leif Babin
- “The Power of Now” by Eckhart Tolle
Take a progress picture every day.
The fifth and final component of the 75 Hard Challenge is to take a progress picture every day. This is a great way to track your physical progress and stay motivated. Here are some tips for taking progress pictures:
- Use the same location and lighting every day so you can compare your progress accurately.
- Wear the same clothing or minimal clothing so you can see changes in your physique.
- Take the picture at the same time every day for consistency.
While the 75 Hard Challenge may seem challenging, it’s a great way to push yourself outside of your comfort zone and develop mental and physical resilience. By completing the five components every day for 75 days, you’ll develop discipline and a sense of accomplishment that can carry over into other areas of your life. Give it a try and see how much you can accomplish!
