What Is the 75 Hard Challenge, and Should You Do It?

The 75 Hard Challenge, also known as 75 hard, is a popular fitness challenge that has gained a lot of attention in recent years.

It involves committing to a set of rules for 75 days, with the aim of improving physical and mental fitness. In this article, we will explore the details of the 75 Hard Challenge and whether it's something you should consider taking on.

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75 hard Challenge Rules

75 hard diet. (Photo by Lisa Fotios)

Follow a strict diet

The challenge requires you to follow a specific diet plan for the entire 75 days. You must choose a diet that aligns with your fitness goals, and stick to it without any cheat meals.

Drink a gallon of water a day

You must drink a gallon (or roughly 4 liters) of water every day, without fail.

Exercise twice a day

You must complete two workouts per day, each lasting at least 45 minutes. One of these must be an outdoor workout, regardless of the weather.

Read ten pages of a non-fiction book

Reading a book in 75 Hard Challenge. (Image via Pexels/ Rdne Stock Project)

You must read at least ten pages of a non-fiction book every day.

Take a progress photo

You must take a progress photo every day to track your physical transformation over the course of the challenge.

No alcohol or cheat meals

You must abstain from all alcohol and cheat meals for the entire 75 days.

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The diet for the challenge requires

1. No alcohol or cheat meals: You must abstain from all alcohol and cheat meals for the entire 75 days.
2. No processed foods: Processed foods affect your health like no other. You must avoid all processed foods, including snacks, sweets, and junk food.
3. No calorie counting or macros tracking: While you should be mindful of portion sizes, you do not need to track your calories or macros.
4. Choose a diet that aligns with your fitness goals: You can choose a diet that aligns with your fitness goals, such as a low-carb, high-protein diet, or a plant-based diet. However, you must stick to your chosen diet for the entire 75 days without any cheat meals.

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Workouts you can include in 75 hard challenge

75 hard workout. (Photo via Unsplash/Victor Freitas)

Weightlifting

You can include weightlifting workouts in your routine to build strength and muscle mass. You can focus on specific muscle groups, such as legs, arms, or back, or do full-body workouts.

Cardio

You can include cardiovascular exercises in your routine to improve your cardiovascular fitness. Examples of cardio exercises include running, cycling, swimming, or rowing.

Yoga or Pilates

Yoga and 75 Hard Challenge. (Image via Pexels/ Elina Fairytale)

You can include yoga or Pilates in your routine to improve flexibility, balance, and core strength.

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Should You Do the 75 Hard Challenge?

Before deciding to take on the 75 Hard Challenge, it's important to consider a few key factors. Firstly, the challenge requires a significant time commitment. You will need to dedicate at least 90 minutes per day to exercise, as well as time to prepare meals and read. That can be challenging if you have a busy schedule or other commitments.

If you’re considering taking on the 75 Hard Challenge, it's important to approach it with the right mindset. This challenge requires a high level of discipline and commitment, and it's important to be prepared for the mental and physical challenges you will face.

It's also important to be realistic about your goals and expectations when it comes to the 75 Hard Challenge. While completing the challenge can be a great achievement, it's not a magic bullet to transform your body or life. It's important to approach the 75 Hard challenge as a way to develop healthy habits and improve your physical and mental well-being.