book review 75 hard

• Nov 23, 2020

My Review of the 75 Hard Program by Andy Frisella, with Tips

Updated: Jan 21

My 75 Hard Challenge is DONE!

I need to clarify a very common misconception. This is a mental toughness program, not a fitness challenge. For me, the biggest effect it had on me was breaking bad habits and introducing good ones to my life which I have stuck with since the challenge ended.

Here is my Before and After. Sept 9 2020 vs Nov 23 2020 .

Here is what you need to do each day in order to complete the 75 day challenge:

Workout twice a day. Each workout must be at least 45 minutes. You can walk twice for 45 minutes each, it just needs to be some sort of activity.

One daily workout must be outdoors.

Read 10 pages of a non-fiction book.

Drink a gallon of water.

Follow a diet and stick with it.

No alcohol or cheat meals.

Take a progress picture.

Click HERE for my list of supplements and other items to help get you through 75 Hard.

NOTE: I've seen loads of criticism, not on my post, but on other posts about how bad this challenge is for your body. Most people assume the two daily workouts mean two workouts where you push yourself to the max. That's just not true. If you can prove to me that walking twice per day for 45 minutes each is bad for your health and bad for your body, then you'll change my mind (maybe!). Until then, criticize other parts of the program.

INTRO: We all live busy lives as it is so telling yourself you have to find time to workout 14 times (630 minutes) every week instead of whatever you currently do isn’t an easy thing to grasp and it’s easy to say no right away. If you’re in a colder region, it could be more challenging if you don’t like cold weather because one of your daily workouts must be outside. I love running in the cold, but that’s just me. 75 Hard fell during the rainy season here in Miami, so I had numerous wet runs. Reading 10 pages of a non-fiction book every day may be a breeze for you or it could be difficult. Drinking a gallon of water each day is easier said than done!

DIET: I chose Vegan. We chose a true vegan diet with no honey, whey protein or collagen. I found a great low sodium plant-based protein powder to serve as a substitute (ask me for details). When you choose your diet, you can be as carnivorous as you’d like, but the key is to stick to your diet. No cheat/treat meals. Think of your biggest weaknesses and remove then from your fridge and pantry. And finally, the hardest part for most people, NO ALCOHOL.

ROUTINE: During 75 Hard, my productivity increased 10x in all aspects of life. For the first time ever, I woke up at 5am every M-F to workout with Flávia, followed by a morning shake. Nothing wakes you up like an early HIIT workout. Then, I’d log on and begin working between 7-730am, allowing me to increase productivity immediately. Our second workout was always between 630pm-7pm after I took a beet powder drink at 6pm. Another protein shake would follow the second workout, which was either running or yoga, before dinner and Netflix.

We persevered through a lot of temptations such as a weekend away in key west, a Cuban wedding, and a house warming party. Seriously though, who doesn’t drink during a weekend in key west? Us!

I’d like to thank my amazing girlfriend Flavia for being there with me every day, every workout, and completing the challenge with me. We would push each other daily and I couldn’t have asked for a better workout buddy. I’m proud of you! Thanks also to our little support group with other 75 Harders for always pushing and inspiring.

A big shoutout to the Nike Training app and specifically the trainers Kirsty Godso, Brian Nunez, Betina Gozo, Patrick Frost, Alex Silver-Fagan, Branden Collinsworth, and Nez Dally for creating dope HIIT and yoga workouts which we followed religiously on rotation.

But it’s not over yet. Phase 1 begins in February. Phase 2 begins in June. Phase 3 begins in August.

My Tips to Help you Dominate 75 Hard

1. Don't tell yourself you can't do this. It sounds cliché, but you can't do this with a negative mindset.

2. Drink you gallon of water by 7pm, don't leave it until the last minute or else you'll be up all night pissing.

3. If you have a significant other, do it with him/her. This will make things far easier with your diet, your mini-prohibition, and general motivation. You'll push each other daily.

4. In addition to reading a physical book, listen to audiobooks in your downtime and while running/walking. Audible was my best friend and I must have knocked about 8 or 9 books, all of which have added value to my life and one of which was tied to a big life decision which was made during 75 Hard.

5. Don't cheat yourself. If you don't complete one of the required tasks, start over.

6. Create a routine. Getting into a set routine will make this almost EASY.

7. Meal prep. I didn't do this, but it helps a lot of people during 75 Hard.

8. Get outside and do fun activities that don't feel like you're "working out" such as biking, paddle boarding, and surfing!

9. Choose a difficult diet. Don't just eat the same things you normally eat. Challenge yourself!

10. If you choose vegan, ensure you eat well. You can be a vegan and eat French fries all day. Obviously, don't do that. Pack in as much protein and possible along with the essential amino acids.

11. Own some sort of fitness watch. I have an Apple watch, and it has contributed to the majority of my fitness inspiration.

12. Shop my page for 75 Hard Essentials to get you through the process.

For more information about the 75 Hard Challenge, visit https://andyfrisella.com/pages/75hard-info

If you liked this article, please subscribe to my blog here . Thank you for the support.

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75 Hard Summary

1-Sentence-Summary: 75 Hard is a fitness challenge and book that teaches mental toughness by making you commit to five daily critical tasks for 75 days straight, including drinking a gallon of water, reading 10 pages of a non-fiction book, doing two 45-minute workouts, taking a progress picture, and following a diet.

Favorite quote from the author:

Audio Summary

Listen to the audio of this summary with a free reading.fm account*:

A few months ago, my sister sent me the link to Andy Frisella ’s Real AF podcast, where he talks about the 75 Hard mental toughness challenge. 

Fast-forward to just a few weeks ago, and I was completing my last day of the challenge. My only regret was that I hadn’t started sooner. This thing is one of the hardest, most life-changing things I’ve ever done, and it’s a ton of fun.

It gets you out of your comfort zone and in ways that you can’t imagine . And it brings out the boss inside of you that you’ve always wished would take charge. But, most of all, it’s a pathway to building consistent mental toughness, which is the ability to stick to the right things even when you don’t feel like it. 

The challenge involves completing five critical tasks every day for 75 days straight, including:

• Take a progress picture.
• Drink a gallon of water.
• Complete two 45-minute workouts, one of which has to be outside.
• Follow a diet (and no cheat meals).
• Read 10 pages of a non-fiction book.

After doing all of these myself for 75 days in a row, I can say that it’s 100% something you should consider yourself if you want to develop mental toughness. And one of the best ways to learn about it is Andy’s book called 75 Hard: A Tactical Guide to Winning the War With Yourself .

Here are 3 of the greatest lessons I’ve learned from this book and challenge:

• The purpose of 75 Hard is to develop mental toughness, which is the key to getting happiness and anything you want in life.
• To complete the 75 Hard challenge, you must follow five critical tasks for 75 days straight and start over if you miss even one.
• There are eight “eras” of the challenge that you must be aware of and prepared for if you want to complete it.

Let’s get into it and start developing mental toughness!

If you want to save this summary for later, download the free PDF and read it whenever you want.

Lesson 1: The key to happiness and getting anything you want is mental toughness, which is why Andy Frisella created 75 Hard.

Andy Frisella didn’t have that exciting of a childhood. But he did have a supportive father who taught him mental toughness . 

This lesson would help Andy go on to put in years of effort to build a massively successful business . All seemed to be going well until the night he almost lost his life.

Andy was walking back from a club and heard a guy in a car yelling racial slurs at one of Andy’s friends. Andy confronted him about it, but when he started walking away, the man attacked.

Multiple stab wounds to the face left Andy bleeding out, but he miraculously survived. The pain left, but the scars didn’t. It was embarrassing for him to have people asking about it all the time, and he wanted to give up. 

Then one day, after talking with a woman who also had scars on her face, he decided his pity party was over. Instead, Andy began a podcast to share his business and life lessons.

One day he had a guest that had completed 50 ironmans in 50 days in all 50 states. He taught Andy that the key to happiness and success is mental toughness. Eventually, thi s guest’s words led him to create the 75 Hard challenge!

Lesson 2: There are five critical tasks to complete every day for 75 days straight to complete the 75 Hard challenge.

If you want to become mentally tough, you should take the 75 Hard challenge. 

The first critical task is to commit to a diet . This can be anything designed to improve your health. But you must stick to it–and no cheat meals ! Of course, this also means no alcohol.

Critical task number two is drinking a gallon of water a day . Wherever you find water, you find life, and you can remember this as a symbol that you’re doing this because you want your life to flourish. 

The next critical task is to complete two 45-minute workouts . One of them has to be outside. Some days I just had to walk for my workouts, but that still counts!

The fourth critical task is reading 10 pages of a non-fiction book that will improve your life. Audiobooks don’t count, but you can use e-readers! 

And finally, critical task number five is to take a progress picture . This is the one that most people miss simply because they forget. So set a reminder and do it at the same time every day!

Oh, and if you miss one of these, you have to start over!

Lesson 3: To finish the challenge, you need to be aware of and prepared for the eight “eras” of it.

In the first 7-10 days of 75 Hard, you’re going to feel excited and learn a ton. I started realizing things about myself, my habits , and my excuses that I hadn’t ever considered, and it helped me improve.

Days 8-14 are ones of discovery, discipline, and the danger zone. You’ll begin valuing your time better. You will wonder why you thought you couldn’t push yourself harder. And the initial excitement will wear off.

The next 15-21 days are marked by exterminating excuses, growing exponentially, and quitting, for some.

During days 22-28, you’ll start to experience massive transformation and “The Moment of Manifestation .” Like a superhero, you’re going to start seeing yourself changing into something amazing.

Days 29-35 are where you start to get so focused that you enter the flow state. You begin growing fearless.

In between day 36 and day 49, you’ll feel aligned with your true self and start to experience automation as you anticipate the end.

From day 50 to day 63, you’ll reach a level of expertise but also start to have a dip in excitement.

And finally, from day 64 to the end, you’re entering God mode where you can’t lose. You’ll reach peak mental toughness and be able to apply it to anything in your life!

75 Hard Review

This book and the challenge that goes with it are life-changing. It really can be as simple as committing to critical tasks for 75 days straight to gain mental toughness. Heads up, though, this book isn’t the most eloquently written. Andy curses a lot, which isn’t my favorite, but I could look past it!

Who would I recommend the 75 Hard summary to?

The 31-year-old dad who is overwhelmed and feels like he’s in a rut, the 48-year-old that wants to be disciplined but hasn’t ever found a way to make it stick, and anybody who’s competitive enough to take on a difficult challenge that will make them mentally tough!

Last Updated on May 31, 2023

Luke Rowley

With over 450 summaries that he contributed to Four Minute Books, first as a part-time writer, then as our full-time Managing Editor until late 2021, Luke is our second-most prolific writer. He's also a professional, licensed engineer, working in the solar industry. Next to his day job, he also runs Goal Engineering, a website dedicated to achieving your goals with a unique, 4-4-4 system. Luke is also a husband, father, 75 Hard finisher, and lover of the outdoors. He lives in Utah with his wife and 3 kids.

*Four Minute Books participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising commissions by linking to Amazon. We also participate in other affiliate programs, such as Blinkist, MindValley, Audible, Audiobooks, Reading.FM, and others. Our referral links allow us to earn commissions (at no extra cost to you) and keep the site running. Thank you for your support.

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75 Hard Book Review: Perfect for Fans, but Self Improvers Need More

The quick 75 hard book verdict: andy frisella fans will love it; curious readers likely won’t.

Die-hard fans loved the 75 Hard book for its signature Andy Frisella style, crude and blunt approach to sharing his program for “building toughness” in 75 days.

However, many curious readers, new to Andy Frisella’s content and attracted by the allure of the 75 hard complained about both the content and quality of the 75 Hard book.

One reviewer described the 75 Hard book as “…basically a high school coach prep talking a JV team.” Many other readers complained that the book was rife with spelling errors and grammatical mistakes and that much of the book revolves around Andy and his life instead of focusing on the challenge, benefits, and how to approach it.

Bottom Line: Fans of the source podcast may be familiar with and enjoy the style of content in the book, but curious readers interested because of the 75 day challenge for self-improvement, may find the book difficult to enjoy.

Note: This, article, the recommended challenges, and A Brother Abroad are not associated with or affiliated with 75 Hard, Andy Frisella, or 44Seven Media.

If you are interested in this book for the potential improvement and benefit of the 75 day hard challenge and interested in the more refined alternative book, consider checking out the 74 Day Habit Building Challenge .

ABOUT THE 75 HARD BOOK

Andy Frisella, creator of the MFCEO podcast and the Real AF podcast, took the internet and Tik Tok by storm with the birth of his “75 hard” challenge. The 75 hard challenge was born of a bet to get under 10% body fat within a specific timeframe. Andy’s resulting process to achieve that goal became the 75 hard challenge, which he dubbed as a challenge designed to build toughness.

The 75 hard challenge, Andy’s process, involves following 5 specific tasks, the “75 Hard Rules,” every day for 75 days. If you miss a task on any day, you start back at day 1.

THE 75 HARD RULES

1. Follow a diet

2. Workout twice a day for at least 45 minutes with one workout outside

3. Drink 4 liters of water per day

4. Read 10 pages of nonfiction each day

5. Take a progress picture each day

REVIEWS OF THE 75 HARD BOOK: EITHER LOVED OR HATED.

Though the tasks listed and then intention of the book (self-improvement) and the challenge within appear to have potential, opinions of the 75 Hard book have been split relatively evenly. Reviewing readers seemed to either loved the book or hate it.

Those who loved the book acknowledged Andy Frisella’s coarse and crude approach to writing, similar to what readers expected based on Andy’s Real AF podcast and the now-ended MFCEO podcast. Many of the readers that rated the book highly mentioned already listening to and enjoying the podcasts.

Reviewing readers who disliked the book repeatedly referenced poor spelling and grammar, which made the text difficult to read and enjoy, a lack of grounding in the ideas shared. Additionally, reviewers cited that a significant portion of the book (~40 pages of 150) was about Frisella and his experiences instead of the challenge, which is what they were most interested in, to begin with.

Based on hundreds of reviews, whether you will love this book or feel underwhelmed seems heavily dependent on whether you already enjoy Frisella’s podcast and style of communication.

MY THOUGHTS ON THE 75 HARD BOOK

Good content is polarizing, and very few books are written to appeal to everyone and do so successfully. Andy Frisella’s “75 Hard” book is undoubtedly polarizing. Some will love it, and some simply won’t. There is absolutely nothing wrong with that.

Additionally, I think exposure to varied, even radical ideas is good and promotes us to refine and define our own ideas, beliefs, and ethos – whether they align with or contradict the ideas we’ve newly been exposed to. For this reason, Andy Frisella’s opinions, experiences, and ideas do have a lot of value. However, the way they’re communicated and the unrefined and unedited (literally) content of the 75 Hard book makes the book a turnoff for me. Therefore, I would choose the podcasts over the book – as the animated and colorful presentation (on the podcast) make up for the crude content that can’t be compensated for in a book.

As for the challenge within the book, I love the idea of 75 days dedicated to self-improvement. However, as a fitness trainer, I find the fitness structure (2 workouts daily without rest over 75 days) unsustainable and a trap for injury if high-intensity workouts are the norm for you. This is definitely not something I would prescribe or program for a client.

Secondly, despite the challenge’s intentions with the tasks, it misses more development opportunities – mentally and emotionally. The challenge structure in the book is a great start, but there is lots of room for improvement.

THE BOTTOM LINE ON THE 75 HARD BOOK

If you are already a fan of andy frisella….

If you’re already ready a diehard fan of Andy Frisella, you will likely love the 75 Hard book, and your opinions of the book will mirror your opinions of the podcast.

IF YOU ARE AFTER SELF-IMPROVEMENT, AND PRIMARILY INTERESTED IN THE 75 DAY CHALLENGE…

If you’re interested in the 75 hard book specifically for the 75 day challenge and the self-development opportunity, not necessarily for Andry Frisella’s story and ethos, expect to be less satisfied than Andy’s raving fans.

If the 75 day challenge and self-development are what you’re interested in, I recommend considering the book 74 Day Habit Building Challenge instead.

Additionally, if you are after an enjoyable reading experience and well-written content, I highly recommend our Habit Building Challenge as an alternative.

Click here to view a preview of the Habit Building Challenge book on Amazon .

Or, click here to learn more about the alternative challenge…

74 HABIT BUILDING CHALLENGE: A LONG TERM FOCUSED ALTERNATIVE TO THE 75 HARD CHALLENGE

This book and the accompanying challenge are not affiliated with Andy Frisella or 75 hard.

The Habit BUilding CHallenge was inspired by following the frequently shared 75 day hard challenge rules shared on social media for 75 days and annotating what worked as well as what could be done better. The end product was this – a 75 day program for holistic, lifelong strength built by ingraining positive habits.

This book, the 74 Day Habit Building Challenge, breaks down how over 74 days you can not just achieve the completion of tasks, but build lifelong, valuable, foundational habits flexibly by completing 9 out of 10 beneficial actions each day that promote physical, mental, and emotional strength and health. At the end of the challenge of 74 days, you will have performed every action at least 66 times, which is the number proven in clinical research as the average number of times required to form a habit. The end result, after 74 days, is creating 10 new small but extremely significant habits that form the foundation of a stronger, better you.

THE 74 DAY HABIT BUILDING CHALLENGE “DAILY 10” TASKS

1. Be Thankful: List 20 things you are thankful for

2. Appreciate yourself: List 20 things you admire about yourself

3. Be Still: Sit quietly or meditate for 15 minutes

4. Move and mobilize: Exercise or stretch

5. Eat Healthily according to the guidelines provided

6. Skip Alcohol

7. Read a non-fiction book for 15 minutes

8. Learn a new concept or skill for 15 minutes

9. Do something you’re passionate about for 15 minutes

10. Record the process acknowledging your efforts

OUR HABIT BUILDING CHALLENGE VS. THE 75 HARD CHALLENGE: WHICH IS BEST FOR YOU?

75 Hard is a challenge designed to test you, and with completion as its goal. It will be tough, you will improve, and you will have bragging at the end. However, once the challenge ends, it’s on you to figure out what’s next.

In contrast, our approach of building habits aims to build strength – physically, mentally, and emotionally – by re-programming 10 foundational yet sustainable habits over 74 days. The primary goal isn’t the results on day 74. The primary goal is to automatize these actions, soon to be habits, by day 75, so the benefits of challenging yourself continue long after the “challenge.”

This means that by day 75, you will be smarter, stronger, happier, and healthier, but the benefits and improvements will only continue and increase from there.

IF YOU ARE INTERESTED IN A CHALLENGE FOCUSED ON LONG TERM SELF IMPROVEMENT, CONSIDER THE HABIT BUILDING CHALLENGE OVER THE 75 HARD BOOK

Click here to check out the Habit Building Challenge, as a healthier alternative to improvement, and a path to long term positive habits and success – a healthier, happier, and more successful life!

ABOUT THE AUTHOR

Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.

Overnight Sensation

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My Review of 75 Hard by Andy Frisella

You can sign up for the program on Andy’s site . I will caution you – it seems a lot easier than it is. The first time I tried it, I got to day 4. Day 5 was a long workday for me and I didn’t have it in me to get my workouts in. So I restarted the program recently and just completed Day 10.

The Program:

The program consists of doing the following tasks each day for 75 days. If you skip a task, you need to start over at day 1.

• Two 45-minute workouts (at least one needs to be outside)
• Go on a diet – it can be any diet, but you need to stick to it, have no cheat meals, and absolutely no alcohol.
• Read at least 10 pages from a non-fiction book about entrepreneurship or career growth.
• Drink at least 1 gallon of water a day.
• Take a picture of yourself so you can see your progress.

My Modifications:

Yes, I know you’re not supposed to change it, but I’ve started out with one modification and added the following daily tasks from my own program:

• Daily push-up, crunch, and step goals. I increase these each week and am currently at 82, 210 & 9100 respectively.
• Watch or listen to 10 minutes of something motivational.
• Reach an article to increase my faith.
• Take a daily multivitamin.
• Do something I enjoy.
• A few other tasks that pertain to my personal and professional goals.

I’ve also modified the 1-gallon requirement down to two liters (which is slightly more than a half-gallon). I got sick doing this the first time I tried the program, so I’m working my way up to a full gallon. I’ll explain what I’m doing (and why this will be more than a 75-day program) in a bit. So let’s get into each task.

The Workouts:

Andy describes this as a mental toughness program rather than a workout program. Again, while it sounds easy, it’s a little deceptive. It’s easy to go for a walk or run outside when the weather is nice. It’s not so easy when it’s cold, rainy, or both. Three out of the ten days it has rained, and I have gotten soaked at least once. But that’s the point – it’s supposed to be hard.

My two workouts are usually a 45-minute walk outside and 45 minutes on the exercise bike. Some days I do two walks outside. I’m planning to start running in a few weeks – I’ m working my way up to it. What’s helped me is that I’m getting up early – I’ve started walking before 7AM the last four weekdays. So the program is already positively impacting me.

I’ve added in the steps, push-ups and crunches from my own daily program and increase them each work. Each walk is over 5000 steps, so I automatically get my steps in.

I lost 25 pounds doing my own 30-day program, so I’m at a weight that I want to maintain. My diet is actually very simple: burn more calories than I eat and track them in my fitbit account . I don’t drink alcohol, so that part is pretty easy for me. Again, even this simple diet sounds easy, but tracking intake takes discipline and counting calories is much harder than you would think. I’ve added the multivitamin as it was part of my program and ensures I’m getting proper nutrients.

Additionally, I’m a practicing catholic that has given up cookies and candy for lent, so I’ve had neither over the last 50+ days.

The Reading:

I love reading, so this is not a struggle for me. The biggest challenge is settling in on a book. Over the ten days, I’ve read over 150 pages of “The Millionaire’s Secrets: Life Lessons in Wisdom and Wealth,” by Mark Fisher (I started it during my first attempt) and over 150 pages of  “How to Talk to Anyone, Anytime, Anywhere: The Secrets of Good Communication” by Larry King .

I’ve added in reading an article to improve my faith, as that is something important to me. I read the daily mass each day plus five daily reflections. If religion is not your thing, you could read something each day to improve a particular skill or learn more about your industry.

Drink a gallon of water:

This prevents you from drinking other things bad for you such as coffee, soda, or sports drinks.  I really struggled with it during my first attempt, as I would often feel sick at the end of the day. It is possible to drown your system. So I’m working my way up. Last week, I started with 2 liters, and this week I’m doing 2.5. Next week I’ll move up to 3 liters and the following week go up to the full 3800 ML (which is slightly over a gallon). So that means I’ll really do this for 96 days (less if I move up to the gallon sooner).

Take a daily progress photo:

This one should be easy for most people, but it’s still important. You want to be able to see your progress, so I like how this is in here.

I love this program and highly recommend it. In ten days I’ve already developed good habits and feel much better about myself. I’m excited to see how I feel as the program continues. Unfortunately, being in the middle of a pandemic can make this program even more challenging. But even if you start with a modified version, it’s better than nothing. I’ll post updates on my progress periodically. Now that I’ve shared this, I’m committed.

James Feudo owns the Boston Web Design Agency JVF Solutions and loves blogging about personal development and communication in his spare time.

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'I’m overweight and unfit, here's what the 75 Hard Challenge taught me'

'I learnt more about myself in three months than I have in 30 years'

In a world dominated by wellness trends and viral exercises, it’s no surprise that fitness challenges and social media go hand in hand. At the beginning of the year, I fell victim to one of the most popular ones out there: the 75 Hard Challenge .

I had never undertaken any kind of fitness challenge before, but the transformative videos that populated my TikTok page of 75 Hard results were motivating enough for me to throw caution to the wind (and possibly my much better judgement), and give it a go.

For context, I am overweight and unfit. In 2023, I joined a gym and started exercising more consistently, but the parameters of the 75 Hard Challenge (which coincidentally has over 2 billion views on TikTok) weren’t just a step up from what I was doing physically, it was an entirely different universe mentally.

While simple, the rules created by Andy Frisella in 2019 are quite obviously incredibly demanding. For 75 days you must keep up the following rules, and the real kicker is that if you fall off any of these for just one day you start from day one again.

• Complete one outdoor 45-minute workout per day
• Complete one indoor 45-minute workout per day
• Stick to a diet (any diet of your choice)
• Drink one gallon of water a day (approximately 4.5 litres)
• No cheat meals
• Take daily progress pictures
• Read 10 pages of a non-fiction book

Please consult your GP or other health care professional before attempting the 75 Hard Challenge

The morning I was due to start the challenge (3 rd January which would bring me to a finish date of 17 th March), my brain went into overdrive concocting a hundred different reasons why I shouldn’t embark on this challenge.

The loudest ones screamed that I didn’t possess the mental strength to see me through those 75 days. I had convinced myself my bigger body would fail me, that I would crash and burn because these kinds of challenges aren’t made for people like me. How was I going to make it past a week if I didn’t know how to make it through a day?

I discovered a lot during the process of this challenge, but the biggest takeaway was that for any effective change to happen you need two things: consistency and discipline. Neither of which I possessed on 3 rd January.

Read more on the risks and benefits of the 75 Hard Challenge

5 things the 75 Hard Challenge taught me

1.time is the key.

It took me all of two days to realise it was a privilege to have the time to actually undertake 75 Hard. On paper, the challenge suggests that you’re only actively working out for 1.5 hours, but the reality is a lot longer.

If I was getting up at 7am, by the time I had completed my indoor and outdoor workouts, made something nutritious and set myself up for the day, I wasn't opening my laptop before midday.

As a freelance journalist, I was afforded the luxury of flexibility, but if you had a full-time office-based job, this challenge is near on impossible. Time is your biggest hurdle in 75 Hard, and depending on how much capacity you have to put in is how much you’re getting out of this challenge.

2. Walking is winning

I stuck to the same outdoor workout everyday, which was walking. I wouldn’t say I was fond of walking at the beginning of this challenge. While it is one of the best exercises you can do for weight loss , in a bigger body it isn't always one foot in front of the other. I have experienced back pain from walking, weak ankles, and knee pain, so I was intimidated by the prospect of pounding the pavement everyday.

The way I combatted this anxiety was by repeating the same walk. I worked out the timings of the walk by breaking it down into ten-minute chunks; in doing so I was only able to think about that time limit.

What I discovered is that the more you walk, the less painful it becomes on your body. Now, walking has become one of my favourite parts of my day. Sure, I'm still puffing (heavily) on an incline but the challenge allowed a switch from dread to something that made me feel physically and mentally better.

3. Eating isn’t cheating

You're supposed to stick to a 'diet' on the challenge, but I didn't as I knew this would be my downfall. My job as a freelance journalist means being present at events that often involve food, so instead of wiping myself from that environment entirely, I chose to follow a calorie deficit and consider exactly what my body needed, as opposed to just what I wanted to eat.

Just remember that you expel a lot of energy working out as many times as you do during the 75 Hard Challenge, and energy out means you need energy in. Don’t fall into the trap I did at the beginning, where I took on such a substantial calorie deficit that I wasn't getting enough food in to power me through the day. You can be in a calorie deficit, but make it sustainable.

And be smart with your nutrition; I opted for protein-dense meals to keep me fuller for longer, but I didn't cut out any foods entirely, so long as they fitted into my calorie allowance. If I wanted pasta for dinner one night a week, that wasn't off the cards.

4. Strength isn’t just physical

There were countless days I wanted to give up. Days where my schedule was so jam-packed and I wasn’t sure how I was going to physically fit in the two workouts; days where emotionally, I felt low and wanted to comfort that in food.

What this challenge really forces you to do is to dig deeper than you've ever dug before. It makes you reframe quitting, and in doing so pushes you into a space you didn’t think you could access. By the end of the challenge, I was mentally stronger than I had ever been before, because you’re training your mind to prioritise what is good for as much as you are physically seeking improvement.

5. Accountability is key

I had to work out how to hold myself accountable to this challenge. Behind closed doors, I worried that my habits to fall off the wagon would win. The only way I knew how to combat that was to make my intention public, on Instagram – if people were expecting me to complete this, if they had been so kind and generous to give me their support – I couldn’t let them down.

I have spent enough years letting myself down, and having no one else have a vested interest in that outcome, but when other people tell you they are cheering for you it triggered a burn in me to succeed this time.

Final thoughts

Is this challenge ridiculous? Yes. Has it changed my outlook on myself, exercise, food and what I want from my life? Yes. Do you need to endure 75 Hard to get there? Probably not. Did I want to see a huge physical difference? Absolutely. Did I get there? Not as much as I wanted to.

All that said, for the first time in my life, I have learnt to be ruled by discipline, as opposed to guilt. That isn’t to say I’ve got it nailed, but am I glad I did it? Without a doubt. I move more because of it, I give up less, I nourish my body better, and I push myself harder. For me, that gain is bigger than the amount the scales have moved.

Related stories:

• 75 Hard Challenge: 'I completed the viral TikTok trend, here's exactly what happened'
• 75 Soft Challenge: ‘I completed the viral wellness trend, this is what happened’
• What is the 75 Soft Challenge? The less intense version of 75 Hard, explained

I tried it...

'I did the 25-7-2 Stairmaster workout every day'

'I switched from 45-minute workouts to 30'

'I practised pistol squats for 4 weeks'

‘I did wall Pilates daily for 14 days'

'I mastered dead hangs in a month'

'I went spinning twice a week for 1 month'

'My wife took creatine for 30 days'

‘I used an under-desk treadmill for 2 weeks'

'I've worn my Oura Ring for over a year'

'10 things no-one tells you about HYROX'

'I trained with Blake Lively's PT'

Micro workouts could be the secret to success

20 Best Book Recommendations For The 75 Hard Challenge

• April 28, 2023

This page may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read  full disclosure  for more information.

This post is all about the best books for the 75 Hard challenge.

If you’re doing (or thinking about doing) the 75 Hard program, then you know that one of the requirements is to read 10 pages of a non fiction book each day for the 75 days .

As a fellow 75 Hard participant, I have some great ideas for awesome and entertaining non fiction books that you can read.

At the time of writing this post, I’m on Day 54. If you want to hear my thoughts over the course of my journey, what I like and don’t like about it, my results so far, etc., check out my update posts here:

75 HARD Challenge Rules and Review After 15 Days (2023)

75 HARD Before And After Day 30 (With Progress Picture)

75 Hard Challenge Review After 45 Days

What books should I read on the 75 Hard Challenge?

I’m really excited to share with you some of the books I have personally read on 75 Hard, but also a bunch of nonfiction books that I would like to read in the near future.

In this list, you will find books about improving your everyday life and your mental health and physical health, getting out of your comfort zone, improving your body image, how to build good habits, working on your personal finances, and so much more.

Whatever topic you are interested in, there is a book here for you.

One thing is for sure – there is not a boring book on this list. I made the mistake of choosing a very old and very dry book to read during 75 Hard and it was TOUGH (especially if I had to read right before bed), so I made sure to only include the best possible books in this list.

Do audiobooks count for 75 Hard?

Nope! In fact, it says on this page on Andy Frisella’s (the creator of the 75 Hard challenge) website that audio books are not allowed.

You must read physical, tangible books during 75 Hard.

Alright, let’s get into it. Here are the best books that you can read during your 75-day plan.

Best Books For 75 Hard Challenge

Here is a list of books that you can read during the 75 Hard challenge.

1. Atomic Habits by James Clear

Atomic Habits may just be my favorite non-fiction book of all time.

Not only will this book be super interesting, but you will find tactical, valuable advice on how to build better, healthy habits and actually stick to them on every page.

This is the kind of book that you’ll keep on your bookshelf and read many times over the course of your life – it’s that good!

2. Grit: The Power of Passion and Perseverance by Angela Duckworth

This is a book about how passion and perseverance will drive you toward success.

If you want to be motivated, encouraged, and driven further toward your goals, Grit is the book for you.

3. The Power of One More by Ed Mylett

Ed Mylett is my favorite personal development personality. I’m obsessed with his podcast all about personal development, and his book is right along those lines, too.

4. Winning by Tim S. Grover

This is the very first book I read for my 75 Hard challenge, and I am so glad I did. 

The author, Tim Grover, was Michael Jordan and Kobe Bryant’s trainer for many years. 

He has a no-bs kind of attitude that’ll make you throw any and all of your excuses in the trash.

If you are looking for a huge surge of motivation (like I was when I first started 75 Hard!) then you will really enjoy this book.

5. Can’t Hurt Me by David Goggins

Can’t Hurt Me is an incredible story about David Goggins. David Goggins grew up in a very abusive household. He struggled in school and was incredibly self-conscious, ultimately becoming overweight after high school.

With some serious grit and determination, David Goggins becomes a Navy Seal. How did he make this kind of transformation? His book Can’t Hurt Me will tell you everything.

6. The Psychology of Money by Morgan Housel

The personal finance world can’t stop talking about this book.

The Psychology of Money contains 19 short stories that will show you how people behave when it comes to money and how you can begin to take control of yours.

7. Think And Grow Rich by Napoleon Hill

Think And Grow Rich is a classic, famous book about money and the law of attraction. If you are someone who is interested in being rich and interested in manifesting, then you will find this book very interesting.

8. Rich Dad Poor Dad by Robert Kiyosaki

I’ve heard from many people that this is a must-read book for personal finance.

I’m a big believer that it’s important to learn from a lot of different kinds of people and experts on topics you care about, and then taking what works for you from each of those people.

If you want to learn more about personal finance, check out this book.

9. The Subtle Art of Not Giving a F*** by Mark Manson

This book is all about how not giving a f*** can make your life better.

I actually didn’t really like the writing style in this book, but I’m including it on this list because so many people DO like it and get value out of it.

There’s a reason this book is so successful. If you feel like you need practice in the “not giving a F” department, pick up this book for your 75 Hard challenge.

10. How to Win Friends & Influence People by Dale Carnegie

I struggled with making friends for a long time in my 20s, and it wasn’t until recently that I feel like I cracked the code .

If you are someone who would like to have more friends, or even someone who is building up your personal brand, you might really benefit from this book.

Just one caveat: this book is a bit older so the writing style isn’t as modern, but there’s no doubt that this book has a ton of value when it comes to relationships.

11. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.

The Body Keeps The Score is a book about how trauma literally reshapes your body and your brain.

If you are someone who is interested in the ways that trauma affects you, and you’d like research and guidance on how to heal, you may really like this book.

12. The Artist’s Way by Julia Cameron

I am reading this currently while doing the 75 Hard challenge, and I absolutely love it. 

If you are someone who likes to be creative, but you’re feeling a bit of a creative block, or you feel like you could use a boost, you will LOVE this book.

I’ve been doing the exercises in the book (like writing 3 pages in a journal every morning) and it’s wild but every time I do something that the book suggests I do for my creativity, I get an influx of great ideas!

13. The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz 

I haven’t read this book yet, but I am going to soon. My mom recommends it to me at least once every few months! Haha.

The Four Agreements describes a way to act that can transform your life and open you up to more freedom, love, and happiness than you thought possible.

Even Oprah Winfrey says that this book is “simple yet so powerful”.

14. It Didn’t Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

It Didn’t Start With You is a book about inherited family trauma and how you can be relieved of it.

This book is about the fascinating concept that “even if the person who suffered the original trauma has died, or the story has been forgotten or silenced, memory and feelings can live on.”

If you want to learn more about generational trauma that is passed down and what you can do about it, check out this book.

15. You Are a Badass by Jen Sincero

An all-around great book on being confident. This book is all about how insane it is that you exist, and how to have the confidence to live your life in the best way possible.

This is also one of my favorite books of all time.

16. Ikigai: The Japanese Secret to a Long and Happy Life

Amazon states that “According to the Japanese, everyone has an  ikigai —a reason for living. And according to the residents of the Japanese village with the world’s longest-living people, finding it is the key to a happier and longer life.”

Different people have different Ikigais. If you want to learn more about Ikigai and find out what yours is, read this book.

17. The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery

If you are someone who suffers from self-sabotage, you will get a lot of value out of this book.

The Mountain Is You is all about why you self-sabotage, and how to stop doing it.

18. Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty

I really liked this book. It was truly all about being the best person that you can be, making sure you take time for yourself, and treating others kindly.

If you want to learn more about meditation, or really just how to make your life more peaceful, calm, and rich, check out Think Like A Monk.

19. Man’s Search For Meaning by Viktor E. Frankl

According to Amazon, Man’s Search For Meaning is about “Viktor Frankl’s riveting account of his time in the Nazi concentration camps, and his insightful exploration of the human will to find meaning in spite of the worst adversity”.

Since it’s publishing in 1946, this book has sold over 16 million copies.

20. 75 Hard: A Tactical Guide To Winning The War With Yourself by Andy Frisella

If you want to learn more about the 75 Hard challenge in detail, you can pick up the actual 75 Hard book.

In this book, motivational speaker and supplement company owner Andy Frisella does a deep-dive into all the details of 75 Hard.

Andy’s book will also answer your most pressing questions about the challenge.

Final Thoughts

According to the creator, Andy Frisella, 75 Hard is not a fitness challenge.

75 Hard is a 75-day challenge that is designed to be a transformative mental toughness program. Zero compromises are allowed.

Any one can participate, and if you look on social media, you’ll see that many different kinds of people do.

There are five critical tasks that you must do every single day for 75 Hard if you are going to start the challenge.

Rules of the challenge:

• 2 45-minute workouts. One of your 45-minute exercise sessions has to be outdoors.
• Drink a gallon of water.
• Take a progress picture.
• Diet plan: follow a nutrition plan of your choosing. No cheat meals or alcohol.
• Read 10 pages of a non-fiction book. Which is what this post was all about!

75 Hard isn’t easy, and the average person will fail. But if you are willing to do it, it could change your life.

If you’re going to do 75 Hard, which books do you think you’ll read? Let me know in the comments below!

This post was all about the best books for the 75 Hard challenge.

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75 Hard : A Tactical Guide to Winning the War with Yourself Andy Frisella Hardcover – Jan. 1 2020

• Print length 152 pages
• Language English
• Publisher Andy Friscella
• Publication date Jan. 1 2020
• ISBN-10 0578656914
• ISBN-13 978-0578656915
• See all details

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Product details

• Publisher ‏ : ‎ Andy Friscella (Jan. 1 2020)
• Language ‏ : ‎ English
• Hardcover ‏ : ‎ 152 pages
• ISBN-10 ‏ : ‎ 0578656914
• ISBN-13 ‏ : ‎ 978-0578656915
• Item weight ‏ : ‎ 449 g
• #6,284 in Exercise & Fitness (Books)

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I Completed 75 Hard. Here’s My Review

This challenge is stupid as f$@k.

I’d been whispering this to myself since about day 7. I decided on day 4 I would not be participating in another challenge – not a 10-day smoothie cleanse, not a 7-day yoga retreat, not a 3-day juicing diet – until 2025. The earliest.

I’m not one for commitment. That’s important to note. Like, at all. My marriage is the rare exception of commitment in my life. I consider quitting one of my superpowers. I value efficiency over longevity. I’d prefer to get the job done in the shortest amount of time.

That method works best with weight loss, but that wasn’t what I was after. I’ve lost weight plenty of times, (see: 10-day smoothie cleanse). Sometimes I keep the weight off, sometimes I don’t. Because at the end of the day, I was only losing weight, not changing my relationship with food, or exercise.

75 Hard was different.  The longevity necessary to successfully complete the challenge forced me to abandon my superpower – no quitting. So, in sticking with it, I was forced out of my comfort zone, abandoning my normal.

There were parts of it I did like, parts I did not. Before I go further into that, here’s a reminder of the requirements of the challenge. 75 Hard is a mental challenge to develop the strength of discipline. To complete the challenge, you must complete the following tasks every single day for 75 consecutive days. If you miss one task, you fail the challenge entirely and must start over.

• Drink one gallon of water.
• Read 10-pages of a nonfiction book.
• Take a progress photo.
• Follow a healthy diet.
• Abstain from cheat meals and alcohol.
• Workout for 45-minutes.
• Workout a second time for 45-minutes, outside. There must be at least 3-hours between the indoor and outdoor workout.

What I Did Like

The freedom to choose. Within the requirements, there are no rules. You get to decide the books you read, the diet you follow, and the type of workouts you do. I liked that level of freedom, because the challenge in itself can feel very restricting.

I began to bend some rules, for the best, exercising this freedom. I kept reminding myself of the point of the challenge – for consistency and discipline, not punishment. I wanted to read more, but I wanted to enjoy reading. So, after reading a nonfiction ‘self help’ book I felt checked the box of the challenge, without exciting me, I switched to memoirs, which I loved. During the challenge I read a total of five books because I was also reading fiction for the Bestie Book Club. I read:

• Year of Yes  by Shonda Rhimes
• Big Magic  by Elizabeth Gilbert
• Will  by Will Smith
• Ties That Tether  by Jane Igharo
• Small Fry  by Lisa Brennan Jobs

I started the challenge with the idea that my daily outdoor workout would take place in our backyard – either on the deck, or in the swimming pool. On the first day, Jarrell went to work out in the soccer field near our house and discovered this new gym – partly outdoors with a Crossfit vibe. After questioning if this would technically check the box of an outdoor workout, we went back to the premise – if the goal was to challenge ourselves physically, the gym allowed us to do that better. On the weekends, I did swim, which was always something I looked forward to.

More than anything, I did the challenge with Jarrell, and that was the highlight. It was a goal we were achieving together. And, occasionally, that was fun.

What I Did Not Like

In general, I did not like this challenge. At all. I often thought it was stupid and lacked purpose or room for life to happen. Between the two workouts, the showers that follow, the mandatory time between them, and the requirement for one to be outside, five hours of my day are kinda booked. After completing the first workout, it was like a day off when you have too much to do to ever truly relax. There was a gray cloud hovering, knowing I needed to get that second workout in, which was usually the outdoor workout, which made it dependent on weather. Blah.

I’m a writer. My work is not always linear. My creative work requires more finesse to even get in the mood to tell a story, or write an article, or capture a moment. Without the freedom I’ve grown accustomed to in my lifestyle, I found myself struggling to get in a work groove. Even my administrative work was halted, because I tend to work in batches – getting lost in a work session for hours. I didn’t have that possibility with all the tasks necessary on 75 Hard. My schedule was commandeered by this damn challenge.

What I Learned

Besides the fact that I am not a fan of challenges, I was happy to learn that I can still hype myself up to do things that initially intimidate me. When I first heard about 75 Hard I thought the idea of working out twice a day eliminated my possibility to complete it. I’m not a fitness girl, or at least I wasn’t before the challenge. I learned that can change.

With the help of a routine, and new fitness clothes (do not undervalue this detail. It makes a difference to feel good in your clothes and have outfits you’re excited to wear to the gym) I’ve developed a like for the gym. Not love yet, but a solid like.

I do not enjoy structure as much as I thought I would. My life is very whimsical, and while I know it sounds crazy to want to change that, I did. I’m young, I’m ambitious, but I’m not very disciplined. I like to do what I want, when I want. 75 Hard taught me to do things I wanted to do even when I did not want to do them. It also taught me how much I enjoy being able to take days off without notice. I have more gratitude and appreciation for that privilege I’ve afforded myself in my current lifestyle.

View this post on Instagram A post shared by Amirah J. Cook (@indefinitehoneymoon)

The Results

I know this is what people care most about. And although I am an ‘It’s about the journey, not the destination’ type of person, I cared about this, too. I had gained so much weight in the pandemic, I needed a serious jumpstart to regain control of my diet and fitness journey, no matter how brutal. In this challenge, I got that.

• I lost 15 pounds. I’m not sure on inches, but it was major. My belly shrank massively and clothes I couldn’t even think about wearing are a little baggy now. It was very good for my body physically. The daily photos are extremely valuable in seeing the progress.
• I read five books, listed above. I’m back to focusing on fiction now, but still reading regularly.
• I meditated more than I have in a while. That was nice and helpful in my self care.
• I added journaling back into my routine, which allowed me to clear my thoughts daily.
• My diet was simple – a smoothie for breakfast and then a big salad for lunch. I’ve never been a 3 meals a day type. So, that was all I ate, and I’m still doing that.
• The water intake was easy for me. I’m still drinking a gallon a day. I am just not so rigid about tracking it.

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Amirah Cook

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Danny y Laurie

Love it! This was a great journey to watch from the sidelines cheering you and hubby on in your discipline and bomb salads! But now, not another until 2025 – ha! Yes!!

Thank you! Yes, I’m glad I did it and ecstatic it’s over! Lol

I could not agree more, or have said this any better. In fact, I’m sending this to several of my friends to further corroborate why after three attempts I decided 75Hard isn’t compatible with my life. I have three kids, and a work schedule that is not flexible. I also like to do hoodrat things with my friends. It was grueling af trying to do all the challenge things, plus have any semblance of normalcy. I finally had to reassess what the goal was, and nowhere in my goals was letting my house get messy bc there was no time to clean or sleeping only four hours nightly bc it was the only way to make it work. I’m not in a season where I can successfully complete the challenge, and I am actually okay with that bc I gave it my best. I was incredibly proud of you for doing so, and loved that you took us on that journey too. Thanks for the candor and transparency!

It was such bullshit to me. I mean, I get the allure, but it felt like it had to be created by a man who was an entrepreneur. It requires too much time and takes in no account for necessary off time. No one should be exercising twice a day on the first day of their period, okay?! It’s just an unpractical challenge. I recommend it for no one.

I appreciate your feedback on this challenge. I looked at it & didn’t want to set myself up for failure. My work schedule is flexible but the days I work are 12-15 hours so two 45 minute workouts 🙃 no dice. I also I wanted to challenge myself to commit to something so I’m doing a modified version called~ 15 moderate Two 30 minute workouts-neither outside cause this ain’t Bali weather 3 Liters H20- cause my bladder 20 minutes daily-Journaling/ Reading/Meditation 120 minutes work- responding to emails, shrinking the pile of mail I have sitting on my table. Finishing up applications, letters & especially finalizing my investment & insurance info, I have been speaking about for months. 20 minutes social media

And that’s honestly the best way to do it, in my opinion. You decide on ways to challenge yourself, and a reasonable length to stick with it. That’s much, much better. You got this, my sista!

I'm Amirah (pronounced Uh-Meer-Uh) - a hopeful romantic, determined to enjoy my life. Sometimes I'm a lady of leisure, baking and being domestic. Sometimes I'm goal oriented, aggressively going after the next venture. This is my little corner of the internet.

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What Is the 75 Hard Challenge? I Successfully Completed It—Here's What You Need to Know

Mental toughness or just restriction.

In 2020, I completed the 75 Hard challenge. The two-a-day workouts, the water intake, the diet, the reading , all of it. The super-strict program is all over TikTok (and other platforms), and since I did it before it made its way to social media fame, I figured I would share my untainted, raw experience, along with some insight from expert.

Meet the Experts

• Melissa Pfeister is a Stanford Medicine-certified nutritionist and founder of Stripped With Melissa . Her goal is to help clients form healthy habits and feel their best.
• Naomi Ben-Ami , Psy.D., is a licensed psychologist and the clinical director of Williamsburg Therapy Group . She has a masters and doctoral degree in clinical psychology from Ferkauf Graduate School of Psychology at Yeshiva University and works with both couples and individuals. She was formerly a staff psychologist at Mount Sinai Roosevelt Hospital’s Center for Intensive Treatment for Personality Disorders.

What Is the 75 Hard Challenge?

The 75 Hard challenge is marketed as a mental toughness program meant to help you learn discipline and control in your own life. It was created by Andy Frisella, a bestselling author and entrepreneur who’s passionate about the importance of self-discipline. For 75 days, you follow a set of daily rules which include:

• Follow a diet of your choosing (no “cheat” meals)
• Drink a gallon of water a day
• Take a progress photo every day
• Do two 45-minute workouts a day (one of which needs to be outdoors)
• Read 15 pages of a nonfiction book a day

If you break just one of the rules, you must start over from day one.

My 75 Hard Experience

When I decided I wanted to devote 75 days to a strict, scheduled program, I was full-on ready to go. I wrote down my plans, drew up a mock schedule of how I wanted my days to go and was ready to rock. As mentioned, one of the rules is to follow a diet. Frisella notes that this can be any kind of diet, the point is you just commit to what you decide on for 75 days. For me, this was eating high protein meals and opting for whole foods. Pfeister tells me this was a good move, noting, “As you are working out for long periods at a time, it’s good to have high protein and good carbs. Protein is the key for your muscles whether repairing or building them, protein is the fuel for your muscles.”

Following the other rules required discipline in planning, so it wasn’t 8 p.m. and I’d only had 8 ounces of water and still had a 45-minute outdoor workout to do. This is something that really made me feel empowered and strong, planning my goals and completing them. Each day was a motivator for the next, because the beginning every morning I would reflect on how good I felt about completing the day before and seeing the results of energy and motivation.

Let me be clear, though: Every day was not filled with self-fulfillment and motivation. Some days were a real test. Halfway through this program, it was easy to feel discouraged and over it. For me, that came from the fear of missing out on going out with friends abstaining from drinks and avoiding weekend getaways with my husband to stay focused and the intense commitment of going another five weeks. Which is totally normal, per Ben-Ami. “The downside for some people will be related to the intensity of the regiment with its multiple daily rules and expectations,” she says. “The intensity of programs like this could lead to physical or mental burnout, especially if the goals are not tailored to an individual's particular abilities and needs.” I definitely felt this—adding so many things to my plate became mentally and physically overwhelming, so fantasizing about the end and getting frustrated about the days ahead made this process even heavier. There was a moment for me a little past midway, however, when my brain turned on autopilot (in a good way) and this daily routine just became a ritual I barely had to think about.

My “Results”

In completing 75 Hard, I wanted to learn self-discipline, lose a little bit of fat and overall enjoy the process and not feel like I was just forcing myself to do this.  At the end of the 75 days, I did lose weight, I did learn self-discipline and for the most part and I enjoyed the process. To me, that means completing this program was a success. “At the psychological level, commitment to a process and the opportunity to experience tangible progress over time can be incredibly powerful in increasing one’s sense of agency and sense of achievement,” explains Ben-Ami. “These are important parts of building healthy self-esteem and general mental health.”

As much as the program did feel like a success, I didn’t necessarily stick with the entire routine after the 75 days. As much as it became a habit to check my diet/exercise/water/etc. boxes, when day 75 came around, my brain saw it as an end date, which kicked quite a few of these habits from my daily routine. So no, my life did not transform indefinitely. “Counter to the 75 Hard, many people find that habits are more sustainably achieved by setting small achievable goals which can be gradually built over time,” Ben-Ami suggests. And I 100 percent agree. Seventy-five days feels long when you’re going through it, but big picture, it’s only two and a half months, so squeezing that many habits in all at once is quite intense and doesn’t feel all that sustainable past the end point of the challenge.

What Practices I Kept in My Routine

When you start a challenge like this, you hope to keep some of the healthy habits you learn well after the 75 days is over. I did keep a few, many of which were my own little add-ons to the program. During the 75 days, I completed the required checklist of things while also vowing to: get myself ready for work every day (aka, no PJs), do a ten-minute meditation every day, get 10,000 steps a day and be in bed by 9:30 p.m. Out of everything, I still to this day drink a gallon of water a day, meditate and get ready for work. I’ve also continued making sure to get outside at least once a day and move my body once a day.

Things to Keep in Mind About 75 Hard

While doing 75 Hard, I became very focused on my daily checklist, and while it did help me feel good at the end of each day, when my schedule fell out of pace, I would become anxious and overwhelmed that I wouldn’t finish my tasks. And according to Ben-Ami, this kind of program can easily cause you to become hard on yourself. “The emphasis on such rigid adherence can create an ‘all or nothing’ mentality, which can lead to perfectionism, a sense of failure and decreased motivation,” she notes.

If you’re a newbie at working out and jumping into this program, don’t go from zero to 100. “It’s extremely important to ease in slowly,” Pfeister stresses. “This helps you to avoid injuries and the soreness from using so many different muscles that have probably not been worked on in a long time.” Going slowly at the beginning of something like this is also going to help you avoid burning out and will allow you to feel your progress as your strength grows.

At the end of the day, this program is intense and requires a certain level of commitment and self-responsibility. My biggest tip if you plan to start? Be gentle with yourself and remind yourself each day of why you wanted to start in the first place. Good luck!

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The 75 Hard Challenge is Full of Red Flags

by Christine Byrne, MPH, LD, RDN

As a registered dietitian, here’s what I think of the 75 Hard: It’s got virtually no proven benefits, and comes with a lot of risks.

The now infamous 75 Hard challenge is a perfect case study in how to make a wellness program go viral in this day and age. There are rigid, clear-cut rules. There are required progress pictures, which make for easy social  media posts. And there’s a “this will change your entire life because of how difficult it is” message running through the whole thing. But if you’ve been wondering (understandably) about 75 Hard and eating disorders, here’s what you need to know.

What is the 75 Hard, exactly?

As its name suggests, the 75 hard lasts 75 days (and, yes, it’s hard to do). Like most “wellness” challenges, it has a strict set of rules. Here they are, verbatim from the introduction email you get when you sign up for the free program:

Follow a diet.  This can be the diet of your choice, but it must be a structured plan designed with a physical improvement in mind.

You must complete two 45-minute workouts. One of those workouts MUST be outdoors.

Absolutely NO alcohol or cheat meals.

Take a progress picture every day.

Drink 1 gallon of water.

Read 10 pages of a book.  **Audiobooks DO NOT COUNT.

ZERO COMPROMISE

ZERO SUBSTITUTION

You have until you go to sleep to complete the day.

If you fail, you MUST start over on Day 1.

The creator of the 75 Hard claims that it is a “transformative mental toughness program.” 

Andy Frisella , an “entrepreneur, bestselling author, highly sought after consultant and public speaker,” created the 75 Hard program for himself. (Frisella has no medical, nutrition, or fitness credentials.) He says that it is “the only program that can permanently change your life.” But what he actually means by this is pretty vague. He lists several supposed benefits, like boosting your career, feeling confident, managing time better, becoming more self aware, and (of course) getting into “ the best physical shape of your life.”

There’s no evidence behind any of the supposed benefits of 75 Hard.

It’s no surprise that 75 Hard isn’t even trying to pretend like it’s evidence-based. This is literally one guy sharing a (very strict) protocol that he made up. The claims are intentionally vague — more confidence, more independence, getting “in shape” — because off course there’s no way to actually prove them.

Based on the marketing, 75 Hard is very much about weight loss and physical transformation.

Look, someone can say as many times as they want that their program *is about so much more than weight loss,* or whatever. But if you’re selling it with before-and-after photos that show weight loss, then there’s really no denying that actually, it is about weight loss.

Such is the case with 75 Hard, whose website includes several before-and-after testimonials. (Search the #75hardchallenge hashtag on Instagram, and you’ll see the same.) 

This is a good time to point out that many, many “wellness” influencers and brands pull this same stunt. They claim that their product or program isn’t about weight loss. They talk about all kinds of other (almost always unproven) benefits. But when you actually look at the marketing and imagery, there’s no denying that it is about weight loss.

By highlighting before-and-after photos and weight loss stories from former clients, they’re making it about weight loss. And of course, those short-term transformations are only part of the story. The vast majority of people who lose weight will gain it back, and will often ruin their relationship with food in the process.

The 75 Hard requires that you diet, although it doesn’t specify how.

While you’re on the 75 Hard, you must follow a diet. There’s no set diet to follow, but it must be a “structured plan designed with a physical improvement in mind.” That’s…incredibly vague. 

My stance is that diets don’t work, no matter the diet. That’s not my opinion, it’s based on mounds of evidence, some of which I outline here . Yes, most people are able to follow a diet for a short amount of time (ahem, 75 days) and lose some weight. But pretty much always, that weight comes back within a year or two. Often, dieters regain more weight than they lose.

The way the 75 Hard talks about the “transformation” you’ll experience makes it seem like, after the program, you’ll have the “discipline” and “toughness” to maintain weight loss forever. This probably isn’t the case, but even if it was, it’s flawed thinking. Why? Because maintaining weight loss is very unlikely, even with loads of willpower.

Contrary to what this challenge would have you believe, people don’t gain weight because they’re lazy or lack willpower. There are all kinds of physical, environmental, and social factors that play into what someone weighs. Weight loss causes shifts in your hormones and your metabolism that encourage weight gain. Diets make you feel hungry and obsessed with food. Major changes to how you eat and live just aren’t sustainable.

So, no, the 75 Hard challenge isn’t some magic new approach that will change your life and make weight loss possible.

Working out twice a day isn’t necessary, or healthy.

Dieting isn’t the only rule that you have to follow in the 75 Hard. You’re also required to exercise twice a day — 45 minutes each. That’s 90 minutes of exercise every day. Before we even get into how unnecessary that is, let’s talk about how much privilege is involved in this commandment. 

Simply put, not everyone has time to devote 90 minutes a day, every day , to exercise. People have jobs, kids, social lives, hobbies, and a host of other things to do. Devoting an hour and a half of every day to exercise is excessive. Not to mention, two workouts per day mean two sets of dirty clothes to wash — another huge pain.

As this SELF article explains, working out twice per day can also wreak havoc on how you feel. Exercise is a stressor. Intense exercise, particularly strength training, causes tiny tears in your muscle fibers. That’s a good thing, because it’s when these muscle fibers repair themselves that you get stronger. But if you don’t give them time to rebuild, you’re not really giving yourself a chance to build strength. Most fitness experts recommend that you only strength train three or four times per week, for this reason.

A similar thing holds true for cardio workouts. Your body needs time to recover. If it doesn’t get that time, you’ll end up going into every workout feeling gassed, and you won’t be able to give it much effort. It’s far better to give yourself ample time to rest in between workouts, so that you actually feel good while you’re exercising. 

The bottom line? Working out twice a day undermines your progress towards any fitness goals you might have. It increases your risk for injury, because your body doesn’t have time to recover. And, it makes working out really not fun, since you’ll always go in feeling exhausted.

#NoCheatDays is a really stupid rule.

To be clear, I also don’t recommend having cheat days. Rather, it’s best to just give yourself unconditional permission to eat what your body wants, whenever. 

Do some people worry that they’ll lose control and binge if they allow themselves to eat without rules? Of course. But —  and I’ve written about this binge-restrict cycle in great detail here — that’s not exactly how it works. Yes, it’s common to binge after long periods of restriction. That’s why people who have “cheat days” tend to eat until they’re uncomfortably full, and feel guilty afterwards. But this isn’t because food is “addictive,” or because you can’t be trusted around it. Instead, it’s a result of restriction. When you can’t have something, you want it that much more. And when you start eating it, you feel unable to stop. Your body and brain aren’t sure when you’ll be “allowed” to eat it again, so they prompt you to eat as much as possible. Even if it makes you feel painfully full.

On the 75 Hard, you aren’t allowed any cheat days. Most likely, that means that when the 75 days are over, you’ll experience intense food cravings and will likely binge on foods that were previously off limits.

Taking progress pictures causes you to hyperfocus on how your body looks, which is terrible for body image .

Frankly, no one needs to take “progress pictures,” ever. When you get into the habit of doing this, you’re training your brain to always be analyzing and critiquing what your body looks like. That’s not healthy at all.

And even if you notice that your body is changing throughout the 75 days, this can leave you feeling worse in the long run. Again, it’s very unlikely that you’ll maintain any of these changes. The progress pictures will just become another point of comparison that makes you feel bad down the road.

If you struggle with body image, a better approach is probably to avoid any type of body checking for a while. That means not analyzing your body in mirrors or in photos. Over time, this lessened focus on what your body looks like can help you feel better in your own skin. 

Drinking a gallon of water per day is too much.

As a point of comparison, drinking eight glasses of water per day (eight ounces each) equals about half a gallon. That’s the rule that many of us grew up hearing. And while hydration needs actually vary from person to person, and also depend on activities and temperature, the 8×8 rule is a pretty good one.

There’s no need to try and drink twice that much. While a gallon of water per day probably won’t harm you, it will make you have to stop what you’re doing and go to the bathroom far more often. And, it won’t have any benefit. So, why bother? Why is this a rule? Who knows, but skip it.

Challenges like 75 Hard really normalize disordered behavior and orthorexia , and can even morph into eating disorders.

You likely already know that dieting is a huge risk factor for eating disorders . Does every dieter go on to develop an eating disorder? Of course not. But given the fact that diets are hard, unpleasant, and ineffective, why bother? 

More specifically, the 75 Hard encourages orthorexia, an unhealthy obsession with healthy eating, often accompanied by an intense exercise regime. That’s literally what this “challenge” is all about: forcing yourself to be extremely strict with how you eat and exercise, no excuses. Eating disorder behaviors thrive in situations like the 75 Hard, because restriction and overexercise are celebrated. 

The bottom line is that the 75 Hard is extremely high risk, and has no proven benefits.

“ Wellness ” challenges like the 75 Hard might seem harmless — what’s a few weeks of strict diet and exercise, right? — but that couldn’t be farther from the truth. The rules of the challenge are incredibly strict and decidedly not healthy. Dieting often leads to bingeing and weight cycling. Overexercising can lead to injury, and makes exercise feel really unpleasant. Taking photos of your body daily will wreak havoc on your body image. And while reading and avoiding alcohol are perfectly healthy behaviors, you can just as easily put them into practice without committing to this challenge.

If you struggle with an eating disorder, disordered eating, bingeing, or constant food cravings, 75 Hard is not the answer. Most likely, it’ll make your problems worse. Instead, working with a registered dietitian can help you break free from unhealthy patterns for good. To learn more about my nutrition counseling services,  go here  .

You might also like:

How Noom Targets People in Eating Disorder Recovery

Whole30 and Its Junk Science Won’t Lead to Food Freedom

Intuitive Eating 101: What You Need to Know About Set Point Weight

Body Acceptance Is Key to Intuitive Eating. Here’s How to Practice It.

Free Intuitive Eating Course

Looking for a free intuitive eating course? Whether you’re new to the anti-diet approach or you’ve been trying to work towards intuitive eating for a while, our 5-Day Intuitive Eating Starter Course is a great start for anyone who’s tired of obsessing over “wellness” and constantly struggling with food and body acceptance.

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What Is The 75 Hard Challenge? Benefits, Rules And More

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Table of Contents

What is the 75 hard challenge, rules of the 75 hard program, potential health benefits of 75 hard, potential drawbacks of 75 hard, potential health and safety risks of 75 hard, what experts say about 75 hard, is the 75 hard program right for you.

If you’re active on social media, you may have seen the hashtag #75Hard at some point, posted with physical progress pictures, a book cover or a gym selfie. But what exactly is the 75 Hard Program—and is it something you should consider trying?

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The 75 Hard Challenge was created in 2019 by entrepreneur Andy Frisella, a podcaster and CEO of the supplement company 1st Phorm. 75 Hard is not a fitness challenge, but a “transformative mental toughness program,” according to the program’s website.

Frisella created 75 Hard after interviewing James Lawrence, who’s known as the Iron Cowboy for completing 50 Ironman races in 50 consecutive days across all 50 states. After Lawrence told Frisella that you must intentionally put yourself in places that are uncomfortable in order to develop mental fortitude, Frisella was inspired to create 75 Hard.

For 75 consecutive days, 75 Hard participants must do the following every day, according to the program’s welcome email:

• Follow a diet. While it can be a diet of your choosing, the diet must be a structured eating plan with the goal of physical improvement. No alcohol or meals outside your chosen diet are allowed.
• Complete two 45-minute workouts , one of which must be outdoors.
• Take a progress picture.
• Drink 1 gallon of water.
• Read 10 pages of a book (audiobooks not included).

Furthermore, no alterations to the program are allowed. If you miss any of your daily goals, your progress resets to day one.

“You will be tempted to try to change things a little to suit you and your ‘special lifestyle,’” writes Frisella. “But that right there is the root of every problem in your life,” he claims.

The 75 Hard program claims to improve your:

• Self-esteem
• Perseverance
• Self-belief

By completing the program successfully, you’ll read at least 750 pages, find yourself in a dietary routine, remain well-hydrated and be able to see any physical results through a catalog of daily progress photos.

There can be benefits to following a structured wellness plan, according to experts. “As a dietitian, I’m all for people paying closer attention to their nutrition and physical activity routines, and the 75 Hard program certainly encourages that,” says Noah Quezada, a registered dietitian nutritionist based in Colorado. “One of the major benefits of this program is that it promotes consistency. Consistency is key when it comes to seeing results from any type of health and fitness plan.”

Mindset coach Carrie Veatch recently completed the program, which she enjoyed. Based on her experience, she believes participating in 75 Hard can help people eliminate negativity from their lives while appreciating what their minds and bodies are truly capable of when they commit and follow through.

Personal trainer and kettlebell coach Sophie Banyard also completed 75 Hard, and she found the program tough but doable. “It taught me a lot about what you can actually fit into a day if you put your mind to it,” she says. Banyard credits the challenge as the catalyst for her giving up alcohol entirely, which she regards as one of the best decisions she’s ever made.

There are some potential drawbacks to the 75 Hard program as well, according to experts. While Quezada likes the consistency of the program, he says he has concerns about its rigidity. “It’s very restrictive in terms of diet and doesn’t allow for any ‘cheat meals.’ This [rigidity] can make it difficult to stick to [in the] long term and may even lead to an unhealthy relationship with food,” he says.

Because it’s an all-or-nothing program, 75 Hard doesn’t allow for uncertainty. “It doesn’t teach you any skills to help deal with slip-ups or teach you sustainable behaviors,” says Saara Haapanen, Ph.D., a performance coach, motivation expert and certified personal trainer in Colorado. “It doesn’t allow for giving yourself any grace.”

75 Hard doesn’t provide guidance around specific fitness or nutrition plans, either. While this flexibility allows individuals to eat and exercise in a way that makes sense for them—one person might be a vegan weightlifter while another prefers yoga and a low-carb meal plan—it can leave those without a lot of nutrition or fitness knowledge struggling to come up with an effective routine that helps them progress toward their goals, according to Jackie Kaminski, registered dietician nutritionist and nutrition instructor for the National Academy of Sports Medicine.

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It’s important to note that 75 Hard is not backed by scientific research. Frisella chose 75 days as the program length based on his own instinct, according to an episode of the 75 Hard podcast.

Although the benefits of physical activity are well documented, 75 days with no chance to rest could put participants at risk for overtraining injuries, depending on what they choose for their workouts and what their current fitness level is. The program’s built-in emphasis on perfection might also negatively affect some people, according to Dr. Haapanen.

“Programs designed as ‘X-day challenges’ typically use weight loss and lifestyle habits that are not sustainable and, in some cases, completely unhealthy,” says Brooke Cavalla, a certified prenatal and postnatal exercise specialist and personal trainer in California. In fact, she says she steers people away from any program that has an end date. “Because of this [end date], [these programs] can lead to yo-yo dieting, poor self-esteem, discouragement, body image issues and even disordered eating habits when the program can’t be maintained as a complete lifestyle change.”

While there may be pros to a challenge like 75 Hard, some experts are cautious of the cons.

“The good with 75 Hard comes along with the potential [of] habit formation and confidence with completing the program,” says certified strength and conditioning specialist Jake Boly. “If you can continually remind yourself that little things add up, then I see the benefit of the program assisting with one’s ability to build better habits, which can carry over post–program completion.”

However, beware of pendulum swings after the 75 days have passed, he says. “Whenever you make a dramatic lifestyle change like doing 75 Hard, you run the risk of losing sight of the bigger picture regarding moderation,” he adds.

75 Hard could be a good program for someone who’s already active but probably isn’t suitable for beginners, says certified personal trainer and nutrition coach Stephanie Thomas. “The daily list of activities and tasks to be completed can feel daunting for someone who is just getting into fitness,” she says. Thomas recommends starting with one or two goals at a time and adding more as those goals are attained.

Dr. Haapanen agrees that certain people may find 75 Hard to be just the thing they need to kickstart healthy habits. However, she thinks there are superior options for most people based on her approach. “I prefer baby steps in life change behaviors,” she says. “In my practice, I aim to help my humans be 1% better every day. I find this [strategy] to be more sustainable, realistic and fun.”

When choosing any lifestyle change program, Cavalla recommends asking yourself the following questions:

• What’s my game plan for when the program ends?
• What do I hope to accomplish other than completing the program?
• How will this program improve my current exercise and eating habits?
• Is this program something I can maintain forever, or will it become unrealistic in my lifestyle?

If you’d like to give 75 Hard a go, consider working with a dietitian and trainer to create a diet and exercise plan that’s best suited to your goals. Furthermore, even if the 75 Hard isn’t a good fit for your lifestyle, these professionals will help you design a diet and physical fitness program that fits your unique needs. Always speak to your health care provider before beginning a new exercise or wellness program to make sure it’s right for you.

• “75 Hard.”. AndyFrisella.com. Accessed 8/1/22.
• #75HARD + #LIVEHARD: Winning The War Within & Unlocking Your Full Potential. REAL AF with Andy Frisella podcast. Accessed 8/1/22.
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Haley Shapley is a Seattle-based freelance writer, a certified group fitness instructor and the author of Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes, a cultural history that looks at the evolution of women and physical strength. Her work has appeared in Shape, SELF, Teen Vogue, The Telegraph and dozens of publications for hospitals and health care systems. When she's not writing, she's usually working toward a fitness goal; past pursuits have included running a marathon, riding her bike 200 miles and competing in a bodybuilding show.

Sabrena Jo, Ph.D., senior director of science and research at the American Council on Exercise, has decades of experience helping people find ways to become physically active. From working one-on-one with clients to leading group fitness classes to teaching and developing curricula at universities, Dr. Jo has always had a passion for supporting people as they start and maintain a physically active lifestyle. A graduate from the University of Kansas, Dr. Jo’s research interests include understanding how the motivational climate influences optimal experiences for participants in various exercise settings.

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What Is 75 Hard? Your Complete Guide to the Fitness Program

Reviewed by Craig Primack, MD, FACP, FAAP, FOMA

Written by Hadley Mendelsohn

Published 09/02/2024

Perhaps you’ve seen a hashtag like #75harddominators or a TikTok of someone’s transformation following the 75 Hard Challenge. But what is 75 Hard? Does it actually work, and is 75 Hard healthy?

We’ll unpack everything you need to know about the 75 Hard weight loss and fitness program, including the rules, philosophy, pros and cons, and everything in between.

What Is 75 Hard?

The 75 Hard Challenge (or 75 Hard for short) is a diet, fitness, and self-improvement program founded by podcaster, entrepreneur, and author Andy Frisella. But it’s more than just a weight loss or fitness challenge.

Frisella’s website describes 75 Hard as “a transformative mental toughness program“ and like an “Iron Man for your brain.”

What Is 75 Hard For?

The 75 Hard Challenge claims to help people acquire these traits:

Confidence, self-esteem, and self-belief

Fortitude and a willingness to win

Endurance and perseverance

The goal of 75 Hard is to incorporate disciplined habits that build mental wellness, emotional self-improvement, and physical fitness. Specifically, participants must follow strict workout, dietary, and lifestyle routines for 75 days straight (hence, the 75).

If you break any of the rules, your progress resets and you have to start all over again.

If it sounds intense, that’s because it is — which can be great for some. But the website recommends consulting a healthcare provider before embarking on the challenge, as it may not be the right approach to weight loss for everyone.

Ahead, we’ll break down all the rules of the 75 Hard approach.

75 Hard Rules

So, what exactly do you commit to when doing the 75 Hard program?

Signing up is free. You just fill out a form and then get an email with all the information you need to participate, including the five key rules and daily tasks:

Follow a structured diet

Do two 45-minute workouts (one outside)

Drink a gallon of water

Read 10 pages of a nonfiction book

Take a progress photo

Let’s go over each one in more detail.

Rule #1: Follow a Structured Diet

There isn’t one specific diet to follow when doing the 75 Hard Challenge. Instead, the program calls for strict adherence to a structured, healthy diet of your choosing.

Whether you’re a full-on carnivore or you identify as a vegan, you should be able to participate.

That said, you have to follow that nutrition plan to a T. Translation: No cheat days and no cheat meals. You also aren’t allowed to drink any alcohol while doing 75 Hard.

Here are a few popular eating plans some folks choose to follow during the 75 days:

Ketogenic. A keto diet plan consists of high-fat , low-carb foods that help you generate more ketones (fat-burning chemicals the liver naturally produces). This helps your body maintain ketosis, which keeps your metabolism working efficiently to increase muscle mass, improve blood sugar levels, and break down fat.

Mediterranean. The Mediterranean diet revolves around plant-based foods and whole grains. It’s been linked to a lower risk of heart disease and may help manage diabetes. This way of eating is similar to the keto diet, but it doesn’t restrict carbs as much and limits red meat more.

Paleo. Paleo eating is designed to mimic the diet of hunter-gatherer societies. So meat, fish, fruit, and vegetables are welcome, while anything processed is not.

Rule #2: Do Two 45-Minute Workouts (One Outside)

It doesn’t matter which form of exercise you choose, so long as:

You work out twice a day

One of the workout sessions happens outside

Each session is 45 minutes long

Even though the exercise requirements of 75 Hard are time-consuming, they’re also somewhat flexible. “I developed 75 Hard to run in-line with your current fitness program... no matter what it is,” Frisella says on his website .

The idea is that 75 Hard is more of a mindset with guidelines that can be applied to any fitness or diet program.

There aren’t any hard-and-fast rules about what kind of workouts you do. Your 75 Hard workout plan can involve jumping rope, lifting weights, running — the choice is yours.

So how does this rule stack up against official physical activity recommendations? According to the current Physical Activities Guidelines for Americans (PAGA) from the Office of Disease Prevention and Health Promotion, adults should get 150 to 300 minutes of moderate-intensity activity every week. That’s about 2.5 to five hours, spread throughout the week.

75 Hard has you doing 10.5 hours of exercise a week (remember: no skips allowed). So, it’s almost double what the PAGA recommends.

Rule #3: Drink a Gallon of Water

It’s no secret that staying hydrated is healthy. In fact, water is the only thing humans can’t survive without for more than three days.

Drinking plenty of H2O keeps everything running smoothly, from moistening membranes and lubricating joints to aiding digestion and supporting tons of cellular and hormonal processes.

You may have heard the popular hydration rule of drinking eight glasses of water a day to stay healthy. There’s no real science backing that up, though.

75 Hard requires one gallon of water a day, but how does it compare to official guidelines?

Research suggests women should drink 2.7 liters (or 91 ounces — just over 11 glasses) of water daily, and men should drink 3.7 liters (or 125 ounces, around 15 glasses).

Fun fact: A gallon is 3.78 liters — so the 75 Hard water rule is pretty spot-on with general guidance.

According to the Academy of Nutrition and Dietetics , everyone’s fluid needs vary and depend on things like:

Weight and height

External climate

Activity level

So if you do two daily workouts and live in a hot or dry climate, you might need to drink more water each day than someone living in a more moderate climate who doesn’t exercise.

Rule #4: Read Ten Pages of a Nonfiction Book

This rule is pretty straightforward. You have to read ten pages of a nonfiction book (bonus points if it’s rooted in self-improvement themes) every day.

Specifically, the 75 Hard website states: “You must read something that is nonfiction, educational, and can be used to improve any area of your life.”

You also have to actually read a book the old-fashioned way — audiobooks don’t count toward that ten-page tally. But you can use a proper book with paper pages or an eReader.

And, although not in line with these specific requirements, reading might offer potential health benefits to your overall well-being.

Some research shows that reading literary fiction can improve “theory of mind,” which is basically a fancy way of saying empathy. It may also help young people expand their vocabulary and seniors stay cognitively active. Win-win-win.

Rule #5: Take a Progress Photo

This one is also self-explanatory. Simply snap a mirror pic of yourself every day during the 75 Hard Challenge.

The website claims this daily to-do “teaches you to push through those uncomfortable moments or situations, and get the job done.” It adds, “If you truly follow this program to a T, you will be able to look back and see how far you’ve come and what you’ve done.”

In the 75 Hard Challenge, taking progress pictures is all about visually documenting daily progress. It might also serve as a motivator to keep pushing through the challenge as you start to see results.

Weight loss treatment that puts you first

Does 75 hard work.

Maybe — mostly because everyone’s needs differ. 75 Hard might work quite well for folks who have the time, energy, and enthusiasm for a rule-focused routine.

However, it may not be the best option for those who are short on time or have a more unpredictable schedule. Also, some people have trouble seeing results from diet and exercise alone, and they may benefit from adding weight loss medications to their routine.

75 Hard Pros and Cons

Instead of leaving you with an ambiguous “maybe,” we’ll walk you through the pros and cons of the program so you can get a better sense of the potential health benefits and pitfalls of 75 Hard.

Pros of 75 Hard:

Sticking to a healthy diet might lead to weight loss and certain health benefits.

According to the 75 Hard website , some participants who complete the 75-day challenge see physical results.

Reading is good for cognitive function, according to one study . However, this study doesn’t specify that nonfiction is the only way to reap the benefits of reading — novels might be just as good.

Consistency is a critical factor in building physical activity habits. One study found that people who exercised at the same time every day did so more frequently and for longer durations.

A 2016 study that explored the relationship between alcohol and behavioral weight loss found that cutting back on drinking is linked to weight loss and other health benefits.

Drinking water is healthy, and increasing water intake instead of high-calorie drinks like sodas is linked to weight loss.

Potential drawbacks and considerations of doing 75 Hard:

75 Hard wasn’t created by and hasn’t been approved by a medical professional, nutritionist, or fitness expert. That doesn’t make it inherently ineffective, but since not every rule is backed by scientific data, we can’t say for sure whether it’s healthy or works.

The duration of 75 days seems random – at least, medically speaking. If you’re looking for time-related benchmarks, research suggests it takes around six weeks for new habits to stick, and the CDC (Centers for Disease Control and Prevention) says healthy weight loss should be gradual (on average, people making weight loss efforts lose about one to two pounds a week).

75 Hard may not be accessible for every fitness level. For example, if you haven’t worked out in years, doing two intense 45-minute workouts for two and a half months may be unsafe. The CDC recommends starting slow, like taking a 10-minute walk after dinner. As your fitness improves, you can increase your goals.

Working out intensely every day for a long period could lead to burnout or injury. Some research suggests that taking one or two days off (or switching up intensity levels and activities) can help build muscle and prevent injury.

Is 75 Hard Healthy?

According to one study , weight loss and fitness results were short-term when diets were super rigid. In other words, people tend to gain weight back if habits aren’t sustainable for the long haul.

In a similar vein, obsessive dieting and exercising might lead to mental health challenges.

Focusing on aesthetic changes and social media shareability could lead to poor body image. According to one study , participants were less likely to stick to their exercise routines and less happy with their bodies when they used appearance motivation techniques (like transformation pictures).

75 Hard vs. 75 Soft

While 75 Hard might be the right fit for some, it isn’t for everyone. Enter: 75 Soft, a gentler version of 75 Hard.

75 Soft arose out of a desire for a balanced alternative.

For anyone who doesn’t thrive under the strict, regimented lifestyle required of Hard 75’ers, the 75 Soft approach might be preferable.

There’s much more room for slipping up with 75 Soft, and the rules differ. But there are still structured, action-oriented goals, which can also be effective.

The tenets of 75 Soft look like this:

Try to eat more mindfully. Focus on eating more healthy foods, and avoid alcohol except for special social outings.

Exercise 45 minutes a day. Aim for one workout a day (rather than two) in your chosen location (rather than one being outside). You can also set aside a rest day for recovery every week.

Drink three liters of water daily. This is just over three-quarters of a gallon.

Read 10 pages of any book each day. It can be any genre of your choosing.

Final Thoughts: 75 Hard Challenge

There are many fitness programs to choose from, and 75 Hard is just one option. It might work for some people at the right fitness level who are motivated by lots of structure and self-discipline.

That said, committing to making healthier lifestyle changes is challenging, and it might be best to do so in a way that aligns with your values and abilities. So, if 75 Hard isn’t for you, that’s totally okay too.

What is 75 Hard? Here are some key takeaways about 75 Hard while you decide if you’re a good fit for the program:

If you choose to do 75 Hard, you’ll commit to these five rules for 75 days straight: Follow a structured diet, work out twice a day for 45 minutes each (one session needs to be outside — rain or shine), drink a gallon of water, read ten pages of a nonfiction book, and take a daily progress picture.

Some rules have scientific backing, but others may not be safe for every fitness level.

If you’re having a hard time deciding if you want to do 75 Hard, try to think long-term. Will you be able to sustain these habits after the 75 days are over? This is important to consider, as healthy weight loss should lead to sustainable weight management, according to the National Institutes of Health .

If you want to try 75 Hard, chat with a healthcare provider, dietitian, and trainer to develop a healthy plan that aligns with the program.

In sum, weight loss and getting fit aren’t one-size-fits-all endeavors. 75 Hard may be great for some, but it won’t be a fit for everyone. And that’s okay!

Keep in mind that both weight loss and getting in shape should involve getting plenty of sleep, staying hydrated , eating a balanced diet, and being physically active. Remember: Balance is key.

If you’re interested in weight loss medications, start with our free online assessment to see which prescription drugs might be available to you.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here .

• Centers for Disease Control and Prevention (CDC). (2023). Steps for Losing Weight. https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
• Centers for Disease Control and Prevention (CDC). (2024). Get active. https://www.cdc.gov/diabetes/living-with/physical-activity.html
• Fresán UJ, et al. (2016). Substitution models of water for other beverages, and the incidence of obesity and weight gain in the SUN Cohort. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133076/
• Ge LO, et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. https://pubmed.ncbi.nlm.nih.gov/32238384/
• Gordon BA. (2022). How much water do you need?. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
• Homan KR, et al. (2014). Appearance-based exercise motivation moderates the relationship between exercise frequency and positive body image. https://www.sciencedirect.com/science/article/abs/pii/S1740144514000047 .
• Jones BH, et al. (1994). Exercise, training and injuries. https://pubmed.ncbi.nlm.nih.gov/7809556/
• Kase CO, et al. (2016). The relationship of alcohol use to weight loss in the context of behavioral weight loss treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768732/
• Kaushal NA, et al. (2015). Exercise habit formation in new gym members: a longitudinal study. https://www.uvic.ca/research/labs/bmed/assets/docs/Kaushal,%20Rhodes,%202015.pdf
• Kim JU. (2021). Optimal diet strategies for weight loss and weight loss maintenance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/ .
• Levontin LI, et al. (2018). Using personal values to understand the motivational basis of amity goal orientation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6333707/
• Monteiro ES, et al. (2019). Effects of different between test rest intervals in reproducibility of the 10-repetition maximum load test: a pilot study with recreationally resistance trained men. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2023) Treatment for overweight & obesity. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/treatment
• Popkin BM, et al. (2010). Water, hydration and health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
• Scarff JO. (2017). Orthorexia nervosa: an obsession with healthy eating. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370446/
• Schumacher LM, et al. (2019). Relationship of consistency in timing of exercise performance and exercise levels among successful weight loss maintainers. https://onlinelibrary.wiley.com/doi/10.1002/oby.22535
• Seal AD, et al. (2023). Total water intake guidelines are sufficient for optimal hydration in United States adults. https://pubmed.ncbi.nlm.nih.gov/35943601/
• Silverii GI, et al. (2022). Effectiveness of low-carbohydrate diets for long-term weight loss in obese individuals: A meta-analysis of randomized controlled trials. https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.14709
• Singh AN, et al. (2023). The paleolithic diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9957574
• Smits MA, et al. (2021). Safety of semaglutide. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294388/
• Thornton SN. (2016). Increased hydration can be associated with weight loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
• United States Geological Survey (USGS). (2019). The water in you: water and the human body. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
• U.S. Department of Health and Human Services (DHS). (2021. Physical Activity Guidelines for Americans 2nd Edition. https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf
• Wong JU, et al. (2017). Effects of advice to drink 8 cups of water per day in adolescents with overweight or obesity: a randomized trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530362/
• White NI, et al. (2020). Using the SMART-EST goals in lifestyle medicine prescription. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232896/

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A community for people doing 75HARD, a 75-day program designed to cultivate mental toughness, created by Andy Frisella of the MFCEO/REAL AF Podcasts.

Start here: All the rules of 75 Hard in one easy to find place

Below are the rules collected from the book and the podcasts by Andy Frisella. Caveats are listed in sub bullets beneath each rule. Seek medical advice before beginning this program. Finally, please let me know in the comments if I missed anything or of you dispute any of these rules.

Start here: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291 and here: https://help.andyfrisella.com/en-US/75-hard-154492

A message from your moderator up front

This should go without saying. Be nice to one another. I will rarely give warnings and will just ban people permanently.

If you call the people following the rules, or explaining the rules, or otherwise holding you accountable for not following the rules any of the following terms you will be banned: gatekeeper, cultist, drone, or anything similar.

For those of you complaining about the rules of 75 hard and how they are dangerous, or make you feel bad about yourselves when you can't follow them:

Go see a doctor before you start any new lifestyle program like this. When your doctor says, "you should be drinking 3 quarts a day not a gallon." That is the only caveat that that allow for rule modification. If they give you other modifications, do the program power their modifications but recognize that you will not be doing 75 hard. The results will still be beneficial, but you won't get the bragging rights of being 75 hard complete. If this is you, please check out r/75medium or r/75soft

2. If you can't follow the simple rules of 75 hard, then the program just isn't for you and that's ok. Don't tie your self worth to being able to follow the rules of 75 hard.

3. This isn't a community oriented around making you feel better about yourself when you fail (we will encourage you to get right back on the horse though). This community is here to help you orient on the rules, stay on track through your journey, and hold yourself accountable when you fail. If you don't want accountability then go make a 75 medium or 75 soft subreddit and be supportive of everyone's effort and modifications. This isn't the place for that. 75hard is hard for a reason if you don't like that, go somewhere else or at the very least, don't be mad when people call you on your modifications to the program.

With that out of the way, on to the rules.

Your day begins when you awake each morning, afternoon, or evening. Your day ends when you fall asleep (excluding naps)

Each day you must:

Drink 1 gallon (3.8L) of plain water

- Do not add flavoring to your water

- If you think 1 gallon is too much based on your weight, gender, medical conditions, etc, seek the advice of a medical professional and follow their advice. Water consumption may under 1 gallon daily, only with doctor's explicit advice for you.

- sparkling water is probably not ok (can't find anything definitive in one direction or the other, but he does say plain water that you could get from the tap)

- Do not try to calculate the amount of water you get from food to include in your daily gallon

- If you need to supplement with electrolytes due to high amounts of water loss (long workouts, hot climate, etc, if they contain flavoring do not count that water toward your gallon)

- You may consume more than 1 gallon in a day

Perform 2 workouts

- Each must be at least 45 minutes long

- Each workout must be separated by at least 3 hours

- One workout must be outside where you will be exposed to the elements. For example, if it's raining, you must get wet. Both may be outside. Both may not be inside.

- Your safety is more important than completing this program, do not put yourself in danger, you will fail if you can't workout once outside due to a hurricane or natural disaster. That is a better outcome than death.

- A workout does not need to be strenuous or taxing to count. For example recovery yoga and walks are not just acceptable, they are encouraged.

- Chores do not count as workouts. If you would have done the physical chore regardless of your participation in 75 Hard, it doesn't count. For example, mowing the lawn, and shoveling snow, do not count if you have to do them.

Read more on workouts here: https://andyfrisella.com/blogs/articles/75-hard-workout-ideas

Read 10 pages of a non fiction book that you think will improve something about you. Community recommended book list found here: https://docs.google.com/spreadsheets/d/19Vm2JkCkOVMU_5QyemZYRSoQcTOBYnJwD2sr1aSaG9I/edit?usp=sharing

- You get to decide what will improve you

- a physical book or an e reader are both acceptable.

- audio books don't count

- If you start a book, you must read it all the way through

Follow a diet

- You get to choose your diet

- Do not cheat on your diet. For example, if you choose to follow the diet of, "no snacks, food, or meals after 9 pm" , and you eat a peach at 9:05 pm, you fail. Similarly, if you are following a strict keto diet, or Paleo diet and you eat a slice of white bread, you fail.

- A really good resource for understanding diets for weight loss is here: https://physiqonomics.com/fat-loss/

- Non alcoholic drinks like odouls are ok

- Andy mentions nothing about other intoxicating substances like cigarettes, marijuana, shrooms, illicit drugs etc.

Take a progress picture

- Just don't forget

For phase 1-3 go here:

This podcast is also helpful as it explains the whole program including phases. https://andyfrisella.com/blogs/realaf-podcast/208-75hard-livehard-winning-the-war-within-unlocking-your-full-potential?\_pos=1&\_sid=2ba4b71e4&\_ss=r

You've finished 75 Hard, now what? Another explanation on the phases.

Visualisation and the power list Useful when beginning phase 1, discusses what the power list is. https://andyfrisella.com/blogs/mfceo-project-podcast/win-the-day?_pos=1&_sid=f22003616&_ss=r

Additionally, here's a link where Andy describes the whole year long program: https://andyfrisella.com/blogs/articles/live-hard?_pos=3&_sid=2641ab402&_ss=r

Finally, I'm making no judgements about whether these are good or bad, just trying to lay out the program as Andy intends it to be done. If you choose not to follow these rules, you choose not to complete 75 Hard as the creator intended it. That is not necessarily a bad thing, it just means you've chosen a different path. Doing what you can in this program will probably be a good thing for your mental and physical health regardless of how much you're able to do.

If you have questions, make a new post.

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75 HARD | The Tactical Guide to Winning the War With Yourself

You should consult your physician or other health care professional before starting 75 HARD™ or any other fitness program to determine if it is right for your needs. Do not start 75 HARD™ if your physician or health care provider advises against it.

DISCLAIMER You should consult your physician or other health care professional before starting 75 HARD or any other fitness program to determine if it is right for your needs. Do not start 75 HARD if your physician or health care provider advises against it.

As you read through this page, I know you will be waiting for me to ask you to buy something. So let me be very clear:

At NO POINT will you be asked to enter your credit card information.

So read this message carefully, and know that you won't have to pay for anything.

THIS IS NOT A FITNESS CHALLENGE

75 hard is a transformative mental toughness program..

THINK OF THIS AS AN IRONMAN FOR YOUR BRAIN

How To Take Complete Control of Your Life in Only 75 Days

There's nothing worse than rolling through life in the passenger's seat. You wake up, go to work, and drift through each day with no direction or driving force ...

This is why I believe in the 75 Hard Program

I know exactly how you feel … because I’ve been there myself.

I spent years feeling like I was nothing...

Because the REAL PROBLEM I had was a lack of mental toughness & discipline.

My ACTUAL results from Day 1 to Day 75.

WHAT IS 75 HARD?

75 HARD is the only program that can permanently change your life ... from your way of thinking, to the level of discipline you approach every single task in front of you with.

Absolutely 0 payment necessary.

OVER A MILLION PEOPLE FROM ALL OVER THE WORLD HAVE COMPLETED 75 HARD

Real people are changing their entire outlook on life through 75 hard.

"It's a game changer, both physically and mentally. It’s a program that pushes you to overcome the doubts you have for yourself. Mentally I’m at ease. I know I am capable of more than the excuses I have in my head. I wake up and get after the day and make sure I leave it all on the table every single day. My mindset is so determined to becoming the best version of myself every single day. 75 HARD proved to me that I am capable of anything I set my mind to. It showed me that I am stronger than the excuses in my head. I had back surgery in November, and once I was out of recovery, I was ready to change my lifestyle. Months prior to surgery I was unable to workout the way I normally did because of the pain, and I was depressed and anxious all the time and I was ready to create a change both physically and mentally."

"75 Hard completed ✅

Some called me crazy, heck some maybe even unfollowed me, but you know what? I can care less. This was far from just a physical change for me!

The long days of 75 Hard were tough. From the task that needed to be completed everyday no matter rain, snow or shine! I read 4 books, the 2 workouts, 1 outside, taking my progress pics, drink my gallon of water, had no cheats or alcohol, and following a good diet.

Above all else … I’ve learned one key thing about myself, and that’s simply that I always have more in the tank!

Thank you again @andyfrisella for showing me the way and truly revealing the best version of myself! 🙏🏾..."

I want you to think about what these changes would be worth to you in dollars.

If i could honestly deliver that through 75 hard ... think about how your entire life would change ... physically, mentally, and financially..

Every day ... countless "experts" convince people to spend their hard-earned money on programs that only offer a temporary fix.

THAT'S RIGHT ... IT WON'T EVEN COST YOU A PENNY FOR THIS PROGRAM.

"But Andy ... why would you give away this program for free if it's so valuable?"

DON'T WAIT ANY LONGER ...

I know what you're thinking ...

I'm IN! How Do I Start 75 HARD?

It's simple ... just enter your info below, and I'll get you the information you need to get started ...

Your privacy is important. I will never share your information with anyone. I can't stand it when other people do that either. -Andy

You should consult your physician or other health care professional before starting 75 HARD or any other fitness program to determine if it is right for your needs. Do not start 75 HARD if your physician or health care provider advises against it.

I'm not in yet ... I'm still not sure because:

Right on ... you must be at an advanced fitness level. That's great and you'll love 75 HARD. It will push you far more than you think. Accept the challenge ... and circle back and tell me how easy it is in 75 days when you're done.

As you are starting to see ... every possible thing you could say to object to starting the program right now is really just an excuse you are making to get out of doing the work.

Here are more stories from people whose lives have changed by completing 75 HARD. If you want to see even more ... go search #75HARD on Instagram. There's over 1.1 Million posts with that hashtag.

"This program and process isn’t for everyone. I tell people it’s not a weight loss program. Day 1 of 75 Hard isn’t so much the beginning of a program as it is the end of a destructive, underperforming lifestyle that leads to mediocrity and looking at the sky hoping it doesn’t fall on you. It has eliminated excuses that I used forever…I’ll eat better tomorrow, I’ll stop drinking after football season, I’ll read more when I have more time. If it must happen eventually, it must happen immediately. 75 HARD was a catalyst for positive change in my business, my marriage, my health, my mental fitness,and I feel better when my kids look at me as their father today.

I look in the mirror at a 41-year old business owner, husband and father and I see someone on the path to his best self, as opposed to what I saw before 75 HARD, which was a waste of talent, a piece of shit who was too weak to live up to expectation. I walked outside every night for over 2 years, usually after too much bourbon and shitty food and looked at the sky and wondered if the next day was going to be the day I go bankrupt and everyone knows I’m a failure. After hearing about 75 HARD, I listened to episode 208. I went home and started the program the next day."

"I have a lot of people who reach out to me about 75 HARD, and I do tell them how amazing it is to be able to trust and count on yourself. It also doesn’t hurt that developing the discipline required yields such great physical benefits! It has reaffirmed my confidence in myself to make the best decisions for my health and life. It has also given me a different perspective in general. I see how silly excuses are … if I want something bad enough nothing can stop me! I have had significant positive physical changes, I look better, I’m stronger but most importantly, I am proud of myself. My mind is powerful, and I know that now. I truly needed a reset on my mental discipline. I needed to prove to myself that I was strong enough to take control." IG: @khunni34

"75 HARD changes you as a person - physically yes, but mentally too! I KNOW I can conquer anything I put my mind to now. It has opened my eyes to trying new things, and made me realize I am capable of so much more than I thought."

"You should do 75 HARD if you want to improve your mental well being and to build your confidence back up through committing to something for yourself and following through with the execution. 75 Hard will improve your physical and mental wellbeing and toughness. It delivered on its promise to build back up my confidence through commitment and discipline by following through and executing every single day. Discipline = Freedom, and the discipline you develop during 75 HARD makes you much more mentally tough! I’m in better shape at 35 than at 30 physically. Developed lifelong critical habits like reading, hydrating daily and moving my body. It also validated that self discipline is the path to freedom and achieving your goals. I got out of stagnation by building discipline through commitment to myself first."

"It levels up your entire life. You feel better, you look better, you achieve more in every aspect of life. Personal excellence is the ultimate rebellion and the best way to implement change. 75 Hard has rid me of the victim mentality. I gave up the narrative of “I have ADHD so that’s why I can’t get anything done”, or the “everyone in my family is fat, this is just how I am”. 75 Hard gave me the tools to have a no excuses, zero options mentality and that is worth more than any class or education. The impact on my life has been nothing but positive. My health is better, mentally and physically. I perform better on stage with my band. I perform better as a husband because I am in a better mood, more organized and pay much more attention to detail than I did before. I had the best financial year of my life after my 2nd round and I continue to grow in every aspect of my life because of the discipline 75 Hard has instilled in me."

"It might look like a fitness program that is purely for a physical transformation, but 75 HARD is actually a mental transformation program.. The physical results are just the bonus! I feel like I wake up every morning and want to kick a door down LOL. I wake up ready to absolutely crush my days now and see each day as an opportunity rather than as something I have to just get through. I am in such better physical shape but aside from that, I have learned how to restructure my days and I have so much MORE time now to get things done. It’s amazing and I really feel like I’m squeezing the most I possibly can into each and every day. "

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