How to Succeed in the 75 Hard Challenge From the First Attempt
The 75 Hard Challenge is more than just another fitness trend; it’s a comprehensive mental and physical transformation program designed to push your limits. This article provides everything you need to know to successfully complete the challenge, covering strategies to avoid failure, staying motivated, and the rules you must follow.
What Is the 75 Hard Challenge?
Created by Andy Frisella, the 75 Hard Challenge is a 75-day mental toughness program. While it might seem like just another fitness plan, its core focus is developing mental discipline and resilience. By sticking strictly to its rules, you’ll cultivate habits that go beyond the physical, leading to long-term success in multiple areas of your life.
The challenge consists of five main rules:
- Follow a diet: No cheat meals or alcohol are allowed.
- Two 45-minute workouts daily, and one must be outdoors.
- Drink a gallon of water daily.
- Read 10 pages of a non-fiction book focused on personal development.
- Take a daily progress picture.
Preparing for Success: How to Begin
The key to succeeding in the 75 Hard Challenge starts with preparation. Here’s how you can plan to maximize your chances of finishing:
- Choose the Right Diet
You can follow any diet during the challenge, but ensure it’s sustainable and fits your goals. Whether you’re going for keto, paleo, or simply reducing processed foods, the important thing is consistency. Plan your meals in advance to avoid temptation. - Schedule Your Workouts
With two workouts every day, planning is essential. One of them must be outdoors, which can be challenging during bad weather, but it’s part of building mental toughness. You can alternate between strength training, cardio, yoga, and low-intensity exercises to avoid burnout. - Time Management
Finding time for workouts, reading, and meal prep can be daunting, especially if you have a busy lifestyle. Prioritize your tasks and break down your day into manageable chunks to ensure you meet all the daily requirements. - Prepare for Mental Struggles
Completing the 75 Hard Challenge is as much about your mental fortitude as it is about physical endurance. Expect moments of doubt and fatigue, but remind yourself of your reasons for starting. Surround yourself with people who support your goals, and focus on the sense of accomplishment you’ll feel when you complete the challenge.
Common Pitfalls and How to Avoid Them
Many people fail the 75 Hard Challenge because they don’t fully prepare or they overlook key aspects of the program. Below are some common mistakes and how to avoid them:
- Neglecting Outdoor Workouts: While it might be easy to find an excuse to skip an outdoor workout due to bad weather, the challenge demands consistency. Train yourself to endure discomfort; this is a key mental toughness exercise.
- Skipping Progress Photos: Missing a daily progress photo, even if it’s just once, means starting over. Set reminders and make taking a photo part of your routine, perhaps tying it to another daily task like brushing your teeth.
- Ignoring Recovery: With two workouts per day, rest and recovery become crucial. Incorporate yoga, stretching, and adequate sleep to prevent burnout and injury.
Staying Motivated: Tips to Power Through
Success in the 75 Hard Challenge requires more than just following the rules, it demands unwavering commitment. Staying motivated for 75 consecutive days isn’t easy, but these strategies will help:
- Focus on the Mental Benefits
The 75 Hard Challenge isn’t just about physical fitness; it’s a mental toughness program. Keep in mind that each day you follow the rules, you’re training your brain to be more disciplined, focused, and resilient. The mental transformation is the true reward. - Track Your Progress
Visualizing your progress can be a powerful motivator. Use journals, apps, or even a simple calendar to tick off each day’s tasks. By watching the days add up, you’ll build momentum and feel encouraged to keep going. - Join a Community
Surrounding yourself with like-minded people who are also completing the challenge can help with accountability. Many participants join Facebook groups, Instagram challenges, or online forums to share their progress and stay motivated.
How to Succeed in the 75 Hard Challenge
To truly succeed in the 75 Hard Challenge, you need to focus on building strong daily habits that become second nature. Here are some more in-depth tips to ensure you don’t just complete the challenge but come out stronger:
- Be Ruthlessly Consistent
The key to completing the 75 Hard Challenge is consistency. Every day presents a new opportunity to build on your previous successes. If you make a habit of sticking to the plan, you’ll develop an unbreakable routine that becomes easier as the days go on. - Don’t Wait for the “Perfect” Time
Many people wait for the right time to start something difficult, but the truth is, there will never be a perfect moment to begin. Life will always throw challenges your way, but the 75 Hard Challenge is about overcoming those obstacles, not avoiding them. Whether it’s a busy work schedule, family commitments, or bad weather, you can succeed by committing fully. - Push Through Discomfort
Completing the 75 Hard Challenge requires stepping out of your comfort zone. Whether it’s sticking to a strict diet, working out in the rain, or reading when you’re tired, discomfort is part of the process. The more you learn to embrace these moments, the stronger you’ll become.
FAQs About the 75 Hard Challenge
Here are some frequently asked questions that often come up regarding the 75 Hard Challenge:
- What if I miss a day or make a mistake?
If you miss any task during the day, such as not drinking enough water or skipping a workout, you must start from day one again. That’s the nature of the challenge—it’s all or nothing. - Is the 75 Hard Challenge only for fitness enthusiasts?
No, the challenge is designed for anyone who wants to develop mental toughness, discipline, and consistency. While physical fitness is a component, the real goal is building mental resilience. - Can I substitute or modify any of the rules?
No, the rules are set for a reason. The challenge is specifically designed to push you out of your comfort zone. Modifying the rules means you’re not fully participating in the challenge, which defeats its purpose. - What should I read during the 75 Hard Challenge?
The challenge requires you to read 10 pages of non-fiction daily, focusing on personal development. Choose books that inspire growth and challenge your way of thinking. - Is there any flexibility in the workouts?
While the workouts need to be 45 minutes each and one must be outside, you can choose the type of activity based on your fitness level. Strength training, walking, yoga, or high-intensity interval training (HIIT) are all acceptable options.
What You Need to Know…
Completing the 75 Hard Challenge will test your limits and demand a level of discipline that few other programs do. It’s not just about getting fit; it’s about developing mental toughness, accountability, and focus. By following the tips outlined in this guide, you’ll be better prepared to avoid failure and push through the difficulties that come with the challenge. Remember, it’s not supposed to be easy, but that’s what makes the success so rewarding. Stick to the plan, and you’ll emerge with a stronger mind and body.
