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The Ultimate Guide to the 75 Hard Challenge: Rules and Tips

75 Hard Challenge

You might have heard of the 75 Hard Challenge, which is taking social media by storm right now. Even though it’s been all over Instagram and Facebook, the program still has a mysterious feel to it. So, what is this holistic self-improvement method, is it healthy, and is it for you?

We talked to a number of nutritionists and fitness experts to find out what they thought about the 75 Hard Challenge. And here’s a spoiler: Most of the pros said they liked some parts of the program, but they also had a lot of doubts.

The man behind Train With Danny, C.P.T. Daniel Saltos, says, “We live in a world where new diets, fads, and challenges pop up every day like a game of whac-a-mole.” “This new age of self-improvement has some good points, but I still look at everything with a healthy dose of scepticism.” Here, you’ll find all the information you need about the 75 Hard Challenge.

What is the 75 Hard Challenge?

Andy Frisella, who runs the Real AF podcast, made the show 75 Hard. He said on his podcast, “It’s gaining a lot of momentum and steam, and the reason is that it works.” Frisella said that he made his program because he had seen so many people start fitness programs and fail. So he came up with his own.

Frisella didn’t just think of 75 Hard; he’s also done well with it. In June 2019, he posted pictures of himself before and after his program and wrote that he was “thankful” for the “perspective” it gave him. He also said that the program gave him “a big part of his life back.” Health tried to get in touch with Frisella but had not heard back by the time the article came out.

Where Did 75 Hard Come From?

Andy Frisella, an entrepreneur best known for his podcast Real AF and his book 75 HARD: A Tactical Guide to Winning the War with Yourself came up with the idea for 75 HARD. Frisella made 75 HARD, which is a mental toughness program and not a fitness challenge so that he could get his own life back on track and reach his own goal.

But now the program is out there for everyone to watch. In a podcast episode about the program, he says, “I’ve spent more than 20 years figuring out how to master mental toughness, and I’m putting everything I’ve learned into a program I call 75 HARD.”

Andy Frisella is the CEO of a number of health and fitness companies, so he has earned a lot of praise in the wellness world. But he is NOT a physical therapist, a certified trainer, a registered dietitian, or a licensed therapist.

Read More: Eat Healthy to Feel Healthy

Rules of the 75 Hard Program

Rules of the 75 Hard Program

The program’s welcome email says that for 75 days in a row, people who sign up for 75 Hard must do the following every day:

  • Stick to a plan. You can choose any diet you want, but it must be a structured eating plan with the goal of making your body better. You can’t drink alcohol or eat food that isn’t on your diet.
  • Do two 45-minute workouts, and at least one of them must be outside.
  • Take a picture of your progress.
  • Consume one gallon of water.
  • 10 pages out of a book.

Also, the program cannot be changed in any way. If you don’t meet one of your daily goals, your progress goes back to the first day.

Frisella says, “You will be tempted to try to change a few things to fit your “special lifestyle.” “But right there is the source of all your problems,” he says.

75 Hard Challenge Benefits

Not everyone should try to follow all of the above rules (more on that later), but there are some benefits to a few of them and the idea of sticking to a routine for 75 days (as long as it’s not as hard).

It Could Help you Develop Healthy Habits

Alex Parren, a nutritionist at Superheroes, tells us, “It will give you a sense of direction and structure.” “The rule about reading non-fiction, for example, could help you find time in your day to learn more and reduce stress and screen time at the same time.”

Your Fitness Levels will Improve

“Following a good nutrition and exercise program for 75 days, even if it’s not as intense as this one, will definitely improve your fitness and weight management,” says Eleanor Thrupp, a nutritional therapist at Innermost. “Drinking as much water as you can, but not necessarily as much as 4.5L, will also keep you hydrated and help you feel more energized throughout the day.”

It’s Customizable

Jenny Francis-Townson, a celebrity trainer and four-five ambassador, says that the 75 Hard Challenge is different from other challenges in that it gives people some freedom. “You choose the diet that works for you, the exercises that work for you, and the books you want to read.” This makes it more about you, which is a good thing. We always say that everyone is different.

Is the 75 Hard Challenge Healthy and Sustainable? 

Whether or not the 75 Hard Challenge is right for you depends on many things, like the diet you choose, your overall health, and whether or not you’re in good enough shape to work out twice a day for the required 45 minutes (with one workout outside).

Also, Frisella’s plan doesn’t take into account the small details that a fitness plan made by a clinical therapist, dietitian, or doctor would. Because of this, you’re left to make your own choices, which may not be the best ones, even if you mean well.

Keep in mind that the title “75” means that you should follow a diet and stick to these rules for exactly 75 days. This time frame alone makes the challenge a potentially dangerous path to take because there are too many unknowns and too many vague parts to keep track of.

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Can 75 Hard Help You Lose Weight?

75 Hard Help You Lose Weight

Maybe. Since everyone’s body is different and the plan lets you choose which diet you want to follow, it’s hard to say for sure, says Bethany Edge, RD, of Riverside Wellness and Fitness Center at Riverside Health System.

She also says that it depends on where you are when you start the program. When you start 75 Hard, if you eat a pretty healthy diet and then start counting macros or giving up sugar and alcohol, you will probably lose weight. An hour and a half of exercise a day is also a lot, so if you don’t move around that much now, you might lose weight. But because of all these different things, it’s hard to say how much weight you could lose on the program.

How to Determine Whether the 75 Hard Program is Right for You?

Cavalla suggests that you ask yourself the following questions when choosing a lifestyle change program:

  • What should I do when the program is over?
  • I want to finish the program, but what else do I want to do?
  • How will this program change the way I work out and eat now?
  • Is this a program I can keep up with forever, or will it become impossible for me to do?

If you want to try 75 Hard, you might want to work with a dietitian and trainer to make a plan for what you eat and how you work out that fits your goals. Even if the 75 Hard doesn’t work for your lifestyle, these experts will help you make a diet and fitness plan that does. Before starting a new exercise or wellness program, you should always talk to your doctor or nurse to make sure it’s right for you.

Who Should Avoid the 75 Hard Challenge?

Evans says that people who think they might be triggered by strict diet rules, strict exercise habits, and taking photos of their progress should talk to their doctor. If you’ve ever had an eating disorder, body dysmorphia, or an addiction to exercise, this is most likely not for you. Lewin also says that people who already have injuries or health problems should talk to a doctor before taking on the challenge.

Keeping all of this in mind, I went into the 75 Hard Challenge with caution. I promised to listen to my body and not push myself too hard, and I also promised to always follow the advice of experts. Please remember this, and do not try this at home.

Things to Consider Before Doing the 75 Hard Challenge

The 75 Hard program is a big commitment, even though it isn’t for life. The six rules don’t pose a challenge by themselves. But it will be hard to follow all of them for 75 days straight without messing up one. In order to reach your goals and make changes to your life, it’s important to know what kind of person you are.

For instance, when it comes to losing weight, some people like to go all out and do whatever they have to in order to lose weight as quickly as possible. Some people like to go slowly and steadily because it’s less stressful.

Can you handle the 75-Day Hard Challenge’s level of difficulty? To get in your second workout, are you willing to give up things like alcohol and time with friends? In the end, it is all worth it because you will make changes for the better. There are, however, costs.

What Do Dietitians Think About 75 Hard?

Since the first part of this challenge has to do with diet, I wanted to ask the registered dietitian and author of The Anti-Inflammatory Kitchen Cookbook Leslie Langevin, MS, what she thought. Just as I thought, she said, “I think this is a crazy way to start being healthier. I think each one should be made to fit the person, and rules shouldn’t be so clear.” Emily Tills, MS, CDN, a registered dietitian, agreed and said, “Even though the idea is interesting and can seem flexible because you choose what diet you want to do, it’s still going to be restrictive in the end.”

Langevin thinks that because it says “no cheat meals,” this could make people feel like they are on a diet because of the rules and lack of food. She said that 75Hard might have been made with good intentions, but it’s too hard for her. Tills also thinks that someone who wanted to lose weight wouldn’t be able to follow this kind of plan. After 75 days, it would be hard to keep up this way of life, and Tills wondered what would happen if the person went back to eating the way they used to.

Also Read: Healthcare Industry Encounter

What do Women Who Tried it Have to Say about it?

75 Hard Challenge

People like Melissa Gardner, who found out about the program after having her first child and decided to try it with her husband, are among the many who have used 75 Hard to change their lives. “From that point on, we told each other that giving up wasn’t an option,” she told WH before.

“During the program, I was able to lose the last 20 pounds of pregnancy weight, fall in love with working out again, eat well, and recommit to myself as a person who doesn’t give up just because things are hard,” Gardner said.

After the 75 days were up, she made a few changes to her diet and workout routine, but she kept the healthy habits she had formed during the program. She lost 20 pounds in total.

The Possible Mental Effects of the 75 Hard Challenge

Julie Landry, Psy.D., founder of Halycon Therapy Group, says that an all-or-nothing challenge like the 75 Hard Challenge can be “mentally draining.” Landry says that the challenge seems to be a bunch of arbitrary rules. “As far as I know, there is no scientific evidence to support the plans as a whole or, in some cases, even the individual parts of the plans.”

Landry also says that the challenge’s “one size fits all” approach doesn’t take into account each person’s needs. She also says that thinking “you’re either mentally tough and able to stick with the challenge or you’re failing” can cause more problems.

“The challenge is meant to make people feel better about themselves, but this could hurt,” says Landry. “And it could hurt the person’s relationship with food. The idea of a diet by itself is usually not a good one. Instead, it’s better to adopt a healthier, more sustainable way of living.

Why Should You Try the 75 Hard Challenge?

A good sense of discipline is something to be proud of, especially if you run your own business. Taking care of your body, mind, and spirit will help you take care of your business in the same way. People want to work hard for a CEO who looks good, has his life under control, and has a well-balanced drive and passion.

Is Modifying The 75 Hard Challenge Cheating?

Is that what Frisella says? His rules say that any change is cheating. Frisella says, “Did you really finish the program if you changed it just so you could say you did?” No. That’s the problem with your whole life: you change your plans and goals all the time so you can say you’ve reached them. If you do that, you’ll never reach your full potential, and you’ll feel bad about yourself because you know deep down that you cheated. We have different ideas, though. Pay attention to your body.

Do what you think is right. If you keep going, you will make progress. Some days, if you can drink 80 ounces of water, that’s still a win. On other days, it’s a win if you can move your body for any length of time. Another win is if you want to listen to an audiobook while you cook. There’s nothing wrong with using the 75 Hard Challenge as a loose set of rules for how to live a good life. Don’t be hard on yourself if and when you need to change.

Downsides and Risks of 75 Hard

Even if a trend has a lot of followers and fans, that doesn’t mean it’s safe or effective. Completing 75 Hard (if done safely) has benefits, but it also has risks. The rules for the 75 Hard Challenge have nothing to do with science. For instance, why do you have to do two 45-minute workouts a day, one of which has to be outside? There are different guidelines for how much adults should move, but none of them says that they should do this much.

Also, working out this much can be bad for you, especially if you work out hard for one or more of the workouts. Some runners and athletes do work out twice a day, but working out twice a day every day for 75 days in a row is a surefire way to overtrain unless you mostly do Zone 2 exercises like walking, gentle swimming, or flexibility exercises like yoga.

Another major problem with Hard 75 is that it has no flexibility at all. The program is based on the idea that it can’t be changed in any way, which can make people feel afraid, obsessed, and defeated. If you have ever had an eating disorder, Hard 75 might not be a good choice for you.

Hard 75 is also a program that takes a lot of time. Most people end up spending about 2.5 hours a day, 75 days out of the year, on each of the five tasks. This can be hard to keep up with, especially after the program is over because you usually have to give up a lot of other things.

To Know More: Online Therapy on Calmerry

Is Doing 75 Hard Challenge Worth It?

Even though the 75 Hard Challenge is hard and might not be right for everyone, it would be a huge mistake not to mention how life-changing it can be for those who decide to take it on. There is a great community of people who are currently in or have been in 75 Hard, and almost everyone who has finished the program successfully has something positive to say about it or something they have learned or grown from it.

“You get out what you put in” is a common saying that fits well with the 75 Hard Challenge. It will push you and test you, but it will also change you. Finishing 75 Hard can give you a lot of confidence. It will change your body, but it will also change your mind and help you become who you were meant to be.


The “X-day challenge” known as 75 Hard is not the first one to go viral on social media, and it won’t be the last. Even though the protocols in 75 Hard have some benefits, they are usually too complicated or not specific enough for most major life goals. Because the program is so strict, there is also a chance that it will make mental health problems worse. Plus, the program is not based on science, so you’ll have to do your own research when choosing a diet and exercise plan.

But if you go into it with the right attitude, there’s no reason not to give it a shot. If you can’t keep it up, don’t feel bad about “falling off the wagon.” For long-term results, you might get more out of a different challenge that fits with your way of life.

Frequently Asked Questions (FAQs) about 75 Hard Challenge

Is 75 Hard A Weight Loss Program?

Even though the 75 Hard Challenge is not marketed as a weight loss program, it does involve a lot of exercises, which is why it has become so popular in the fitness world. It also has a strict diet task, so 75 per cent of people who do Hard usually lose body fat and weight.

How Many People Have Completed 75 Hard?

The official website says that more than 100,000 people have finished the 75 Hard Challenge so far.

Who Created The 75 Hard Challenge?

The 75-Day Hard challenge was thought up by Andy Frisella. He is a YouTuber, an author, and an entrepreneur who loves helping people get better. He made the challenge to show people how to get more disciplined and strong-minded without spending a lot of money.

Is The 75 Hard Challenge Safe?

The 75 Hard Challenge is safe as a whole. The only things that could go wrong are if someone follows a diet that isn’t very healthy or if someone does too much during their two daily workouts.

Even though this challenge has a lot of good points, not everyone can do it because it is so hard. If it starts to get hard on your mind because you’re afraid of breaking a rule and having to start over, the 75 Soft Challenge might be a better choice.

Is 75 Hard legitimate?

Andy Frisella came up with the 75 Hard Challenge to help people improve their confidence, determination, and habits. However, many mental health professionals and fitness experts think it’s a dangerous, all-or-nothing approach to health and fitness.

Can you take a rest day on 75 Hard?

Adjust as needed. Look, it’s called 75 “HARD” for a reason: this is an intense routine. But don’t let that stop you from making changes to the program that your health may require. For example, if you hurt your lower back, you should take a day off to rest.

How long does 75 Hard take?

The program’s welcome email says that for 75 days in a row, people who sign up for 75 Hard must do the following every day: Stick to a plan. You can choose any diet you want, but it must be a structured eating plan with the goal of making your body better. You can’t drink alcohol or eat food that isn’t on your diet.

What exercises can I do at 75 Hard?

No matter what the weather is like or what else is going on, if you don’t do at least one outdoor workout every day, you have to start 75 HARD all over again. It doesn’t matter what you do to work out. You can run, lift weights, go for a walk, do cross-training, or even do yoga.

What happens if you fail Phase 1 of 75 Hard?

If you fail, you have to go back to day 1 of 75 Hard, so do your Power List first thing in the morning. Every day, you should visualize for 10 minutes. You can do this with a vision board, a list, or just by thinking about what you want to accomplish.

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