If you’re active on social media, you may have seen the hashtag “#75Hard” and wonder if it’s right for you.
The 75 Hard program was created in 2019 by Andy Frisella, a podcaster and CEO of a supplement company. Not a fitness challenge, it’s dubbed a transformative mental toughness program on the program’s website.
Frisella was inspired to create the program after an interview with James Lawrence, who completed 50 Ironman races in 50 consecutive days across all 50 states. The athlete said he believed you should intentionally put yourself in uncomfortable places to develop mental fortitude.
For 75 consecutive days with no breaks, participants must do each of the following:
- Follow a healthy diet. It must be a structured plan with the goal of physical improvement. No alcohol or cheat meals.
- Complete two 45-minute workouts, one must be outdoors.
- Take a progress picture.
- Drink 1 gallon of water.
- Read 10 pages of a book (no audiobooks).
- No changes allowed. If you miss a daily goal, reset to day one.
The program is more about changing your thinking and discipline rather than just a way to get healthy. The aim is to build strong healthy habits in mind and body.
At completion, you’ll have read at least 750 pages, created an eating routine, remained well-hydrated and see any physical results through your daily photos. The key to finishing is consistency.
You can also expect to build strength, confidence, self-esteem, healthy body, better sleep habits and productivity.
If 75 Hard sounds vague, there’s a reason. Tasks are left nonspecific to allow flexibility in what works for each person. This way you determine what eating plan or workout plan is best for you, especially if you need to work around a dietary restriction or injury.
There are some hitches. First off, it requires serious commitment in and out of the gym. For example, happy hour becomes more difficult, and you can’t sleep in on Saturday or skip a workout.
Not everyone is cut out for 75 Hard, and it’s easy to burn out. Two workouts a day sound good on paper, but it’s more difficult in real life. According to the creator, this is the point of the challenge — to build mental fortitude by testing your limits.
If you’re interested in giving it a go, consider a few things. First, can your body handle it? Make sure you are physically able to handle two 45-minute workouts each day and plan accordingly.
Second, can your lifestyle sustain it? A strict diet and 90 minutes of exercise work much easier if they fit into your lifestyle rather than disrupt it and those around you. Build a support system around you rather than working against them.
It might not be easy, but if you want to test your mental and physical strength, 75 Hard might be for you. To make it work, consider consulting a nutrition and fitness professional to build a safe and sustainable plan.