Top 5 Reasons to do 75 Hard

75 Hard is a mental toughness program created by entrepreneur, author and motivational speaker Andy Frisella. It's designed to build grit, discipline, and self-control through a strict programme lasting for 75 days. The method involves doing daily tasks that must be followed precisely, with the idea that it not only enhances physical fitness but also strengthens your mental resilience.

I was recently introduced to the 75 Hard by a friend of my wife’s who had just started it. She was aiming to lose weight and wanted to stop drinking so much alcohol in preparation for a half-iron man. Interestingly, Andy Frisella describes it as an iron-man for your brain, and a way to take control of your life in only 75 days. He reports that over 500,000 people have completed 75 Hard and he has over 3,000,000 followers on his Instagram page @AndyFrisella

The 75 Hard Programme consists of:

Follow a Diet: Stick to a structured diet with no cheat meals and absolutely no alcohol.

Work Out Twice a Day: Perform two 45-minute workouts each day, one of which must be outdoors regardless of the weather.

Drink a Gallon of Water: Consume one gallon (approximately 3.8 litres) of water every day.

Read 10 Pages: Read 10 pages of a non-fiction book each day to encourage personal growth or self-improvement.

Take a Progress Picture: Take a photo of oneself every day to visually document the journey and changes.

Failing to complete any of the tasks means starting over from day one. It's designed to be more than a fitness challenge; it's a test of mental toughness and commitment. However, it's important to note that this programme is not designed by health professionals, and anyone considering it should assess their own health needs and possibly consult with a healthcare provider.

Top 5 Reasons to do the 75 Hard Challenge

1. Mental Toughness

The programme is designed to strengthen you mentally. It will build discipline, commitment, and give you an incredible sense of achievement. Afterwards, you’ll know you can do anything you put your mind to. Is it easy? No. Is it going to be hard? No. Is it going to be very hard? YES. You’ll have to pick yourself up when you’re feeling low, when you have a cold, and when you are tired and exhausted so that you overcome adversity with your mental outlook.

2. Self-Accountability

We spend so much time procrastinating. It’s so easy to put off tasks for tomorrow. However, having accountability is a key-part to success. Most people lack the self-accountability to keep themselves committed. This programme will force you to stay motivated and hold yourself accountable, to self-challenge yourself and to succeed.

3. Personal Growth and Learning

A brilliant part of this programme is reading the 10 pages of a book per day, and ideally a self-growth book. Some great examples of books may include books that I’ve personally read, like The Chimp Paradox, Evolve your Brain, Reversing Type II Diabetes, Start with Why or any number of other great books to self-develop yourself or improve your life. At the end of the 75 Hard challenge, you will have probably read 3 books! This is a fantastic way to self-educate and improve your life.

4. Fitness Gains

Exercising 45-minutes twice per day is fantastic for the body, but make sure you vary the exercise. Don’t make the mistake of running twice per day every day, you’ll almost certainly break down in injury due to overload. Instead, ensure at least one of those 45-minutes is exercising with low-impact, for example, cycling or swimming are ideal. A yoga or Pilates class is also ideal because the structure and routine of the class can help keep you motivated. Being outdoors is great for improving levels of vitamin D, and being close to nature, helping your mind and body.

Be mindful of your physical limitations, and ensure you are physically prepared for this challenge. Our physiotherapists can help assist you with knowing if there are any issues that could arise, and you could consult us at Surrey Physio – just book online to see one of our team.

5. Weight Loss

One of the biggest reasons, aside from the mental improvements, will be the weight loss. Exercising twice per day and following a diet will help you lose weight. Drinking 3.8 litres of water (this is very challenging in itself) will help you to stay healthy. Losing weight is about being disciplined, and the 75 Hard programme will help you to build that discipline. Taking photos of yourself will show your weight-loss journey.

The 75 Hard programme is great. It’s hard, yes, actually very hard. However, it’s also good, and will do great things for your mental and physical health.

You can find out more on his website: