Are You Built for the 75 Hard Challenge? Here’s How It Can Affect Your Health

If you frequently find yourself scrolling on social media, chances are you have probably heard of what is known as the 75 Hard Challenge. This challenge has become a viral sensation, but do you know what it really entails? 

About the Program 

The 75 Hard Challenge is described by its creator as a “transformative mental toughness program”. The 75-day program was founded by Andy Frisella in his book, 75 Hard: A Tactical Guide to Winning the War with Yourself. Rather than serving solely as another workout routine, the intention is for this program to ignite an entire lifestyle change within its participants. Frisella believes that the key to leading a successful life is to exercise discipline and develop a series of skills that constitute “mental toughness.” 

In fact, Frisella is so confident in this program that he has committed to sharing it with the public for free. Upon exploring his website, you will find an explanation of Frisella’s beliefs about the program, several real-life before and after photos, and several “Start Now” buttons that will prompt you to enter your contact information. After sharing your information, you will be sent an email containing details of the program.  

Components of the Challenge 

Now let’s get down to the nitty-gritty. What does this 75 Hard “challenge” truly entail? 

According to the welcome email sent upon sharing your information, there are five components to the program. 

Participants must strictly follow these rules for 75 consecutive days to complete the program: 

• Diet: Follow a nutrition plan of your choosing. No alcohol or “cheat” meals are allowed. 

• Exercise: Complete two 45-minute workouts PER DAY. One of these workouts must be outside.  

• Water: Drink 1 gallon of water per day. 

• Reading: Read 10 pages of a book each day. 

• Tracking Progress: Take a progress picture each of the 75 days. 

Frisella emphasizes that no substitutions or compromises should be utilized.  

75 Hard Participant Results 

Many creators have taken online to share their experiences and results with the program. See for yourself: 

@emmaharris82

I said happy new year! #75hardchallenge #75hardresults

♬ Unc Snoops Affirmations – StrawHatEle

@ashleyfreedman_

My 75 hard results/journey. Life changing for sure #75hardchallenge#75hardresults#75hard2024#motivation#fitnes#wellness

♬ original sound – ashley freedman

@mamakarlsss

same outfit. 75 days later. 19 pounds down. I feel better mentally, physically & emotionally. I cant believe I did it. 🥹 #healthyliving #75hard #weightlossjouney

♬ fergalicous x pony by altegomusic – ALTÉGO

Despite the customizable nature of this program, it still requires a remarkably high level of commitment and intensity. This program is not right for everyone, so be sure to consider what works for you and what does not.