🚀 75 Day Hard Challenge Guide 💪

✅ Fact Checked 📚 Evidence Based ⚡ Mental Toughness 🥗 Discipline Driven 🏋️ Life-Changing Program

Hey everyone — Lisa here 👋 Today, I’m diving into one of the most talked-about transformations online: the 75 Day Hard Challenge. Whether you’ve seen the #75Hard hashtag trending or heard your favorite fitness influencer rave about it, this program has become a true test of discipline, grit, and mental strength.

But let’s be real — it’s not just about getting fit. It’s about building the kind of resilience that spills over into every area of your life. Here’s everything you need to know about this challenge — from its exact rules, benefits, and strategies, to the real-life transformations people have achieved.

💡 Quick Answer: The 75 Hard Challenge is a 75-day mental toughness program created by Andy Frisella. It involves following a strict diet, completing two daily workouts, drinking a gallon of water, reading 10 pages of a nonfiction book, taking a progress photo daily, and absolutely no cheat meals or alcohol. Miss even one task? You start over from Day 1.

🔥 What Is the 75 Day Hard Challenge?

The 75 Hard Challenge isn’t your typical weight loss program — it’s more of a mental toughness challenge. Designed by entrepreneur and podcaster Andy Frisella, this program pushes you to become the most disciplined version of yourself — physically, mentally, and emotionally.

It’s not about motivation; it’s about consistency and accountability. Every single day for 75 consecutive days, you must complete a set of non-negotiable tasks that test your willpower.

🎯 The Goal

  • To transform your body and mind through consistent habits.
  • To improve discipline, confidence, and resilience.
  • To teach you how to commit — even when it’s inconvenient.

📋 75 Hard Challenge Rules

Here are the official rules — and yes, there are no exceptions, no excuses.

RuleDescription
1️⃣ Follow a DietChoose any structured diet that aligns with your goals (fat loss, muscle gain, etc.). No cheat meals or alcohol allowed.
2️⃣ Two 45-Minute Workouts DailyOne must be outdoors, regardless of weather. The other can be indoors. These can include strength training, cardio, yoga, etc.
3️⃣ Drink 1 Gallon of WaterHydration is key. You must drink a full gallon (3.78 liters) every single day.
4️⃣ Read 10 Pages of NonfictionSelf-development or business-related books only. Audiobooks don’t count.
5️⃣ Take a Progress PhotoTake a daily photo to visually track changes in your physique.
6️⃣ No Cheat Meals or AlcoholEven a single sip or bite of “off-diet” food means restarting from Day 1.
⚠️ Important: If you skip even one task — whether it’s a single page, an ounce of water, or one workout — you restart from Day 1. No exceptions.

🏋️‍♀️ How to Structure Your 75 Hard Routine

Here’s an example of how your day might look during the challenge:

TimeActivity
6:00 AMOutdoor workout (e.g., jog or walk)
7:00 AMHealthy breakfast (meal plan compliant)
12:00 PMRead 10 pages of a personal development book
6:00 PMIndoor workout (strength training or yoga)
8:00 PMTrack your meals and hydration
10:00 PMTake a progress photo & plan tomorrow

Notice how the focus is not on perfection but execution. You’re not aiming for comfort — you’re training consistency under pressure.

🥗 Choosing the Right Diet for 75 Hard

Since there’s no “set diet” in this program, here are some options that fit well depending on your goals:

  • For Fat Loss: Try the Mediterranean Diet or a calorie-controlled macro plan.
  • For Muscle Gain: Opt for a high-protein diet like the Hardgainers Plan.
  • For Clean Eating: The Paleo or Whole30 approach can work great for nutrient-dense, clean meals.

🥗 Diet Choice Comparison

Fat Loss — Mediterranean

Focus: Balanced macros | Meals: Grilled fish, olive oil, veggies

Muscle Gain — High-Protein

Focus: Caloric surplus | Meals: Eggs, chicken, rice, oats

Clean Eating — Paleo/Whole30

Focus: Whole foods only | Meals: Lean meats, fruits, nuts

💡 Tip: Simplicity is your best friend here. Choose a diet you can realistically follow for 75 days without burnout.

💧 The Power of a Gallon of Water a Day

It might sound simple, but drinking a full gallon of water daily is surprisingly challenging. However, the benefits are worth it:

  • Boosts metabolism and supports fat loss
  • Improves skin health and digestion
  • Increases energy and focus
  • Reduces cravings and fatigue

Pro tip: Use a gallon jug with markers to track your progress throughout the day.

📚 Reading: Fuel for the Mind

Every day, you’ll read 10 pages of a nonfiction, self-improvement, or educational book. This is where mental growth happens.

My Favorite 75 Hard Reads:

  • Atomic Habits by James Clear
  • Can’t Hurt Me by David Goggins
  • The 5 AM Club by Robin Sharma
  • The Power of Discipline by Daniel Walter

📸 Tracking Progress Visually

Daily progress photos might feel redundant at first, but by Day 30, you’ll see how much your body (and posture) changes. Consistency over time makes transformation visible.

📷 Motivation Tip: Take your photo in the same lighting and outfit daily. You’ll be amazed by the difference by Day 75.

🔥 Benefits of the 75 Hard Challenge

Physical BenefitsMental Benefits
Fat loss, lean muscle gain, and improved enduranceUnshakable discipline and focus
Better sleep and hydrationImproved self-confidence and clarity
Better posture and energyEnhanced stress management

💬 Real-Life Results & Transformations

Thousands have documented their transformations online, from losing over 30 pounds to changing careers or improving relationships.

“75 Hard didn’t just change my body — it changed how I show up for myself every single day.” — Sarah M., 34

People often continue with Phase 1, 2, and 3 of the “Live Hard” program afterward, turning these 75 days into a permanent lifestyle upgrade.

💪 Before vs. After Transformation

Weight
Day 1: 180 lbs

Day 75: 160 lbs | Change: -20 lbs

Body Fat
Day 1: 24%

Day 75: 15% | Change: -9%

Water Intake
Day 1: 1L/day

Day 75: 3.8L/day | Change: +280%

🧠 My Honest Experience with 75 Hard

When I started 75 Hard, I thought it was just a physical challenge — but it quickly became mental warfare. The hardest part wasn’t the workouts; it was showing up on the days I didn’t feel like it.

I learned to push through rain, fatigue, and self-doubt. By the end, I didn’t just look stronger — I became mentally bulletproof.

💬 What I learned: Discipline is built when motivation fades. The real transformation happens in your mind long before your body catches up.

🚫 Common Mistakes to Avoid

  • Skipping water or reading late at night — do tasks early to avoid failure.
  • Choosing an unrealistic diet.
  • Not planning workouts ahead.
  • Comparing your journey to others.

📅 How to Maintain Results After 75 Days

Once you finish, don’t stop completely. Transition into a sustainable lifestyle:

  • Workout 4–5 times a week instead of twice daily.
  • Keep reading and tracking hydration.
  • Use lessons learned to set new fitness or business goals.

❓ Common Questions Regarding 75 Day Hard Challenge

What is the 75 Day Hard Challenge?

The 75 Day Hard Challenge is a mental toughness program created by Andy Frisella. It’s designed to push your physical and mental limits over 75 days by following strict rules that include exercise, diet, hydration, reading, and daily progress photos.

What are the five rules of 75 Hard?

1️⃣ Follow a diet (no cheat meals, no alcohol).
2️⃣ Complete two 45-minute workouts daily (one must be outdoors).
3️⃣ Drink a gallon of water each day.
4️⃣ Read 10 pages of a non-fiction book daily.
5️⃣ Take a progress picture every day.

Is the 75 Hard Challenge bad for you?

The challenge can be intense and may not be suitable for everyone, especially if you have pre-existing health conditions. Always consult a healthcare professional before starting.

How much weight can you lose on 75 Hard?

Results vary depending on your diet, starting weight, and exercise intensity. Many participants report noticeable fat loss, but the main goal is mental and physical discipline.

Does 75 Hard cost money?

The challenge itself is completely free. However, you may have costs for diet food, gym memberships, and books.

How many people actually finish 75 Hard?

Exact numbers aren’t published, but many participants find it difficult to complete due to its strict consistency demands.

Does walking count for 75 Hard?

Yes! Walking counts as one of your two workouts as long as it’s 45 minutes and one session is done outdoors.

Does 75 Hard change your life?

Many people report improved discipline, focus, confidence, and mental clarity. The program can be transformative beyond fitness alone.

Does 75 Hard have a diet?

There’s no single prescribed diet. You choose a plan that matches your goals—just no cheat meals or alcohol for 75 days.

Can you drink alcohol on 75 Hard?

No. Alcohol is completely prohibited during the challenge.

How to lose belly fat at 75?

Stay consistent with a clean diet, hydration, and regular exercise. For those age 75, consult a doctor before beginning intense programs.

Is 75 Soft worth it?

Yes. 75 Soft is a gentler version that’s more achievable for beginners and still builds healthy habits and consistency.

How many liters of water is in 75 Hard?

One U.S. gallon equals approximately 3.78 liters — that’s your daily hydration target.

Can you have sugar on 75 Hard?

Added sugar is discouraged. Natural sugars in fruits or whole foods are fine as long as your diet plan allows.

What are 30 Hard rules?

“30 Hard” isn’t an official challenge but a 30-day version people create to build consistency before attempting the full 75 days.

Is 75 Hard safe?

It can be safe when done responsibly, but it’s physically and mentally demanding. Always get medical advice first.

Is 75 Hard good for beginners?

It’s quite intense. Beginners might start with lighter programs or try “75 Soft” first.

Is 75 Hard unrealistic?

It’s challenging by design but possible. The program’s goal is to test consistency and discipline under pressure.

Does yoga count for 75 Hard?

Yes, yoga can count as one of your two workouts, provided each lasts at least 45 minutes.

Has anyone completed 75 Hard?

Yes! Thousands have completed and shared their results online. Many continue into later phases of the “Live Hard” program.

How many pages does the 75 Hard book have?

The book by Andy Frisella is about 122 pages and explains the philosophy and rules of the challenge in detail.

What is the 75 Day Challenge for females?

The challenge is the same for all genders. Women follow the same five rules and can tailor diet and workouts to their goals.

⚡ Final Thoughts

The 75 Day Hard Challenge isn’t about perfection — it’s about proving to yourself that you can follow through on promises. It’s one of the few programs that reshapes both your mind and body. Whether you want to lose fat, gain muscle, or rebuild self-discipline, this challenge will change you from the inside out.

🌟 My Advice: Don’t wait for the perfect Monday — start today. Your life can look completely different in just 75 days.

About the Author — Lisa Rey 🩵

Hey, I’m Lisa Rey — fitness writer, nutrition nerd, and wellness enthusiast. I’ve tried and tested several challenges, but the 75 Hard taught me more about discipline than any workout ever could. Follow my journey and more tips at FitVibe365.