| | |

The 75 Hard Rules and Results | How I Crushed the Challenge | 2023

JPEG image B980094A60DA 1

I Didn’t Want to Do the 75 Hard Challenge, But…

I am a creature of habit and preferably healthy habits.

At least regarding health and fitness, working out, and physical activity. I always perform better and get better results when I have a set of tasks I need to complete. Usually, this means the type of workout I will be doing for the day.

So as November of 2021 approached, I found myself in a position where I needed a strategy and game plan for the next bit of time. With the holidays approaching, I felt like if I were in the middle of a program or diet, I would be more likely to behave appropriately (regarding food) when all those tasty holiday dishes hit the table. It was almost a sort of “holiday defense.” Putting myself in a corner BEFORE I was a bad boy.

But there was another aspect to my November day one kick-start date.

Typically, I develop an unhealthy or negative relationship with food and eat everything in sight during the holidays. Then when the New Year arrives, I start on day one with measurable goals, with a target to be in excellent physical shape by my birthday in late March.

But every year, I am unhappy with my health or nutrition progress by March. It always feels like a missed deadline. The November kick-off is just as much about a late March physical transformation for me as it is about being a good boy during the holidays.

This is my 75 Hard review.


As an Amazon affiliate, I may make commissions on purchases made via links in this article.

What Is the 75 Hard Challenge?

what is 75 hard
My 75 Hard Challenge Results

The 75 Hard Challenge, created by Andy Frisella, 1st Phorm supplement company owner, motivational speaker, Real AF podcast host, and influencer in the health and wellness space, is a fitness and lifestyle change program that promises many long-term benefits for those who complete it (in addition to the easier short term).

Frisella’s program may seem daunting initially, but the rewards are significant. Those who complete the entire challenge report improved energy levels, increased confidence, and enhanced physical fitness.

The challenge requires no cheat meals and no days off.

The challenge provides a tangible, good way to measure progress through daily progress photos per day. The 75 Hard before and after pictures motivate participants to stay on track, and the strict diet ensures they get all the nutrients they need to support their workout regimen.

While the fitness and diet portions of the challenge got all the attention, I quickly learned that the self-improvement program also required a lot of mental fortitude, time management, and prioritization of my life.

Every program step takes time to complete and adds up. I mentally and physically checked every single day to ensure I did all the mental toughness challenge steps and double-checked at night before bed. I embraced the fitness program as a physical, life, and mental challenge.

The 75 Hard Challenge is not just about the six rules and results; it’s about whole life and self-improvement. If you will do the program, embrace it as a journey for self-improvement with zero compromises.

A Transformative Mental Toughness Program

75 day hard challenge
what is the 75 hard challenge

When looking for a program in late October 2021, I thought about a “fitness” or “workout” plan.

Since the 75 Hard program has a rule. to complete two 45 minute workouts per day, this part of the fitness plan drew my attention on social media and, ultimately, why I chose to do the 75 Hard program.

I wanted the Hard 75 Day challenge results I had seen on social media.

The balanced diet and water portion of the fitness plan made sense as far as following an overall healthy dietary schedule each day for 75 days, but I even saw that through the lens of a weight loss challenge.


If the 75 Hard Challenge feels like a bit much, perhaps the 75 Soft Challenge might be more what you are searching for? Click HERE to check out my article and overview of it.

As I spent a few days before November researching the transformational mental toughness program and preparing/gathering what I needed to participate, I kept coming across articles and reviews saying little things like, “The 75 Hard program is not a fitness program; it’s a transformative mental toughness program“.

Mental toughness? That sounds exactly like what someone would say, trying to over-hype something.

I disregarded this and wiggled my way around what seemed to be such an absurd over-reach of the 75 day challenge. I should not have done that.

After all, I just wanted my 75 Hard Challenge results!

What Are the 75 Hard Challenge Rules?

There are no cheat days; you must complete the challenge to succeed.

The 75 Hard program is not for the faint of heart – it requires dedication, discipline, and a strong will.

However, those who complete the 75 day challenge may be physically and mentally transformed.

The 75 Day Hard Challenge rules are simple. For 75 days straight, these are the daily activities:

  1. This lasts 75 Days. Does 75 Hard have rest days? No. No rest day for 75 days straight.
  2. Two workouts a day. Two 45-minute workouts, twice a day. One must be outside. You cannot workout for 90 minutes as a substitute.
  3. Follow a diet. No cheat meals for 75 days. No rest days for 75 days.
  4. One gallon of water per day. Zero substitutions. No alcohol or cheat meals.
  5. Read ten pages of a self-help book every day (non-fiction book).
  6. Take a progress photo daily.

The 75 Hard Challenge rules push your mind and body to their limits. These are not arbitrary 75 days challenge rules; they are the real deal.

At an early glance, these challenge requirements and commitments list might intimidate some, multiplied by the length of time required. Heck, usually, it would scare me.

But I needed structure, and I needed it to get me through the holidays. So the 75 Hard rules were a challenge, not a deterrent. I needed the 75 Hard challenge rules to get the 75 Hard challenge results.

Tips for Each Rule of the 75 Hard Challenge

After watching videos, reading articles, and listening to podcasts, I picked up ideas and tricks before starting the program.

However, because our journeys are different, I also learned some lessons (some the difficult way) that I wanted to share to help you if you decide to go through this intense program.

This article contains everything you need to start, complete, and excel at 75 Hard.

I want to start with some general advice and helpful tips you need to know in order to survive every single day of the 75 days, and then I will walk throughout the day through each of the required steps and give you my 2 cents on getting that done effectively every day to help you get the 75 Hard challenge results you want in your life.

Tips for the Daily Workouts

Ok, now let’s get specific with each daily requirement. First, the twice-a-day workouts rule:

  1. Get creative with your outdoor workout. Think outside the box for 75 hard exercise ideas —Parks, new roads, etc. Mix up the scenery for your physical challenges.
  2. For your outside workouts, I hear many people who got bored and just ended up walking those second workouts (then later regretted not getting more intense on them). Break your outdoor activity up into more than 1 exercise. I would do three different workouts, 15 minutes each. Not only did it help with the boredom, but it also made the exercise go faster. To help, I used a fitness app called “Seconds,” which I will link below in the “Things You Might Need” section.
  3. You will find much time for thinking with two training workouts a day. Use thought thoughts positively. Use the 45 minutes to think about your future, fitness plans, family, and how you can be better than you are today. 45 minutes is a long time; use it wisely.
  4. Don’t be afraid to use exercise tools to keep it interesting. I incorporated weighted vests, jump ropes, macebells, and other hard things to keep my intense workouts interesting (I will also link those below for your consideration). A Peloton Bike, treadmill, air bike; keep it exciting and mix it up. Again, 45 minutes twice a day is a lot of working out.
  5. Listen to your body when it starts to hurt. With dual workouts each one day for 75 days, and no rest, there will be times that you ache. Shift your intense workouts to concentrate on other body areas and give those sore areas some rest. It’s a lot of physical activity; get ready.
  6. If you need 75 hard workout examples, anything that gets you physically active and moving will work. Even if the exercise plan is an outdoor walk, it still counts.
  7. There is no specific 75 Hard workout fitness routine. You pick your own routine, strength training, and exercise plans.
  8. Don’t sleep on active recovery workouts. These active rest workouts still count and can help your body heal while still burning some calories.
  9. Don’t think of the outdoor workout as your “other workout,” as that can frame it as not as important.
IMG 3951

Tips for the Daily Water Requirement to Drink a Gallon a Day

  1. Buy a 1-gallon jug to drink the gallon of water a day. Fill the jug every night before bed, and put it in the fridge so it’s cold in the morning. It’ll go down easier, AND you don’t have to track how much you have drank during the day. When it’s empty, you’re done.
  2. Drink ALL of it. Water tends to be the one aspect of physical health and good nutrition that gets most forgotten at the end of the day. You don’t want to get to day 70 and leave a glass full. Drink water, and lots of it. Drink every sip. This 75 Hard rule might be your toughest.
  3. Be careful how close to bed you drink it, or else you’ll be up in the middle of the night.
  4. Drinking a gallon of water may not leave you much time to drink anything during the day, so be prepared to swear off other drinks for a while.
  5. Nothing is to be mixed into your water; no protein powder or anything to enhance the taste.
  6. If you are wondering how many ounces of water is a gallon, that is 128 ounces.
  7. Most people struggle with drinking water, so don’t be surprised if this is harder than it sounds.

Tips for Reading 10 Pages of a Self-Help Book Requirement

  1. Before starting the lifestyle program, go to Amazon, research a few books you think you might like, and buy them. Having a reading schedule for which books you will read 10 pages a day (non-fiction) and in what order takes one thing off your plate during the program.
  2. I HIGHLY recommend one self-improvement book, “Can’t Hurt Me” by David Goggins. This should be the official first personal development book in the 75 day program. Incredible. (I will link it here and below on Amazon). I also wrote a full article on recommended books, The 75 Hard Challenge Books You Must Read On Your Journey.
  3. You don’t have to absorb everything you read per day. The reading requirement is about “enlightenment” and the commitment to reading and mental health and wellness.
  4. Many individuals want to skip this step. You can’t, so don’t even ask.

Tips for the 75 Hard Diet and Food Requirements

  1. There are no strict rules about which structured diet you follow, so you have some flexibility in deciding your nutrition. I chose a whole foods diet so that any food I ate had to be at least 90% from the ground or eats from the ground. Minimally processed foods are allowed in the 75 Hard program nutrition plan. This rule is all about self-surveillance.
  2. No junk food. No cheat meals. Research and find healthy foods you think will work for you. Again, no cheat meals. All the foods you eat must be part of your diet.
  3. The easiest diet plan is a monotonous diet plan. Try to eat many of the same meals multiple times during your 75 days. Thinking about 75 Hard meal ideas and deciding WHAT to eat every day takes energy for other things. Make your entire life easier and be bored with your meal plan most of the time.
  4. Prepping ahead is necessary to ensure you don’t find yourself hungry with no food that matches your fitness challenge diet rules. Make sure that never happens by preparing a meal plan plenty ahead of time. Again, no cheat meals. No slip-ups.
  5. Be aware of your calorie intake. If you are not experienced at tracking calories, you may want to consider doing that during this program. Your calorie intake can be too high, even with a healthy diet.
  6. I relied on my air fryer a ton. I went from never using it to using it every day on the 75 Day Hard Challenge. I highly recommend you do the same.
  7. You won’t even think of a cheat meal in the long run of a few weeks.
  8. No alcohol drinking is allowed, even at social events. No booze.
  9. You cannot constantly modify your diet. What you start with on day 1 must be what you end with on day 75.

Tips for the Daily Progress Picture Requirement

  1. Take a progress picture at the same time of day, in the same room, and in the same lighting. This will make your comparison photos much better. I did mine every morning when I was typically the leanest.
  2. Also, taking progress photos and making it a habit that the first thing you do when you wake up means you don’t have to think of it again the rest of the day.
  3. Don’t look at your fitness challenge photos until at least three weeks into the program. There won’t be much physical change before that, which can be demotivating if you expect physical changes in your 75 Hard progress pics sooner. When the challenge is over, you’ll have plenty of time to gaze at your 75 Hard before and after pictures, thanks to taking progress photos every single day.
  4. Taking the daily progress photos will help you look back and see your 75-day hard challenge before and after progress, so don’t skip this 75 Hard rule.

Some Tools That Helped Me Survive the 75 Hard Program

75 hard results male

One of the keys to surviving was preparation. And to get the 75 Hard results I wanted, I wasn’t willing to wing it.

I knew some of the 75 days challenges would be difficult and physical due to the demanding basis of the rules. I knew the weather would suck, I would be super busy, and I would hit mental health walls at some point. So, I tried to prepare for what was ahead by ensuring I had the tools to succeed.

Below is a list of my primary “go-tos” that I used almost daily in some form or fashion. Everything is linked to an Amazon listing, so click the link to go to Amazon and check it out if you are inclined to check it out.

Books I Read on My 75 Hard Challenge Journey


You can see a full list of recommendations for the books on the 75 Hard Challenge here.

Things to Keep in Mind with the 75 Hard:

Run/Fast Weighted Vest Runs During 75 Hard Challenge
Run/Fast Weighted Vest Runs During 75 Hard Challenge
  1. The weather will play a big part in how your journey goes. Prepare yourself accordingly. If it will be cold and you need some items to keep you warm enough to be outside, buy them if you can before you need them. The same goes for rain, wind, heat, etc. Be prepared for the elements.
  2. Speaking of outside workouts, with all the water you will be drinking plenty of, you need to be smart about water consumption before your outdoor workouts and what you will do when “nature calls.” It will call.
  3. If you decide to weigh yourself during the program, don’t live (or die) but the numbers on the scale. I gained weight from my first week through my first three weeks in the program. My body fat percentage increased slightly during that time, and my muscle mass increased. It’s not the ideal progress, but you gotta trust the process.
  4. Create a daily schedule so you can do all your tasks. This will happen naturally to some degree but try to accomplish your daily requirements around the same time every day to help develop healthy habits while moving away from the old habits towards a more successful life.
  5. Focusing requires concentration. Put your head down, block out the noise, and go! Don’t overthink any daily single task. Don’t talk too much about what you are doing. Focus and do.
  6. I recommend talking to your healthcare professional before starting any program.
  7. You are going to be exercising a lot. There are no rest days. Falling asleep quickly, combined with the proper amounts of sleep, will help ensure you’ve got plenty of energy to make it through every single day of your life.
  8. You may not see any changes in the first few weeks, and that’s ok. Stick to the Hard 75 rules, and you will be on your best way to the 75 Hard Challenge results you want.
  9. 75 Hard is big on the community on social media; having a support system around you can make the difference between seeing day 75 or falling short.
  10. 75 Hard Challenge is 75 days long, which is a lot. This can be intimidating to think about. Instead, concentrate on getting through the first 30 days, not the full 75 days. It will give you a more attainable and long-term goal and prepare you for the next 45 days of the new fitness program.

75 Hard Challenge Results

75 Hard Challenge | 75 Hard Before and After Photos

75 hard before and after results
Day 1 VS Day 75

I want to show you my 75 Hard Challenge results and my 75 Hard Challenge before and after pictures.

Completing the 75 Hard Challenge was a big deal for me. At the end of the program, I felt a sense of pride and self-esteem, smiling a little bit that night as I went to bed. It felt amazing.

Though I was a bit sad when I completed 75 Hard, as I had grown accustomed to being on a “mission.”

When I looked at my progress pictures from day one and day 75, I was surprised by my body image and the physical changes I had achieved. I wasn’t sure what to expect, but I was happy with the physical results.

Even though I didn’t achieve the abs I had hoped for, I lost 14 pounds, reducing my body fat percentage from 17.1% to 15.7%. My muscle mass also decreased from 183 lbs to 174 lbs, which was not one of my personal goals, but not surprising that I lost weight, given the intensity and nature of my exercises.

I followed a strict diet without wavering, even when I felt like giving in on a cheat meal, and I increased my daily water intake. I also ran in some cold temperatures and doubled my step count. The program helped me to achieve my weight loss goal. I didn’t have any issues with body image before, but seeing the physical results of a more toned and thinner body was nice.

Beyond the physical changes, the wellness program also helped me to improve my self-esteem, master mental toughness (or at least improve it), and overall mental health. I completely changed and developed positive habits, improved my daily living and eating habits, and made healthier eating choices. Throughout the program, I put my head down and kept my self-awareness, even when I didn’t feel like it.

The 75 Hard Challenge wasn’t just about losing weight but overall self-improvement. The physical changes were a bonus, but the biggest impact was on my daily living, self-belief, better habits, self-worth, self-esteem, and overall well-being.

The best part is that my actual Hard 75 results were exactly what I wanted when I took this intense program into my own hands. I was able to take complete control of my daily tasks and priorities. It was awesome.

20 Benefits of the 75 Hard Challenge:

  1. Mentally tough: The 75 Hard Challenge trains you to be mentally tough by expecting tight adherence to the rules. The demands of two daily workouts, one diet, and zero compromises on these practices strengthen mental fortitude.
  2. Professional growth: Reading an educational book every day can contribute to your professional growth. You’re absorbing new knowledge, ideas, and skills that can be applied to your business or career.
  3. Fitness level: The challenge improves your current fitness level significantly. The specific guidelines for two daily 45-minute workouts promise constant physical activity, leading to noticeable results.
  4. Health goals: 75 Hard can assist in achieving health goals, like losing weight or building strength, especially if you follow the rules with the aid of a certified trainer.
  5. New habits: With five daily tasks to be completed consistently for 75 days, the challenge encourages the formation of new habits. These can extend beyond the program and become a part of your daily routine.
  6. Feel accomplished: When you take a daily progress photo, you can see your progress and feel accomplished. This visual representation of your success is a powerful motivator.
  7. Less making excuses: The rigid rules of 75 Hard limit the room for an endless cycle of excuses, teaching you to prioritize your commitment to health and wellness over other social situations.
  8. Increased water intake: Drinking one gallon of water per day helps maintain proper hydration, which is essential for overall health and can improve skin condition.
  9. Feel strong: The intense physical component of this challenge can make you feel strong, capable, and physically fit, boosting your self-esteem.
  10. Consistency: The 75 Hard Challenge trains you to be consistent, a crucial trait for success in any field. Maintaining the program, regardless of weather, mood, or other factors is the biggest thing.
  11. Reading habit: The challenge reinforces a regular reading habit, which is beneficial for mental stimulation, stress reduction, and continuous learning.
  12. Dietary discipline: The challenge promotes healthy eating habits and dietary discipline, a key factor in achieving and maintaining a healthy weight. You’ll learn to manage sugar intake and avoid cheat meals.
  13. Improved resilience: Completing 75 days of the challenge makes you resilient. This can positively impact other aspects of your life, making previously challenging tasks seem more manageable.
  14. Commitment: Sticking to the program’s rules, even when it’s hard, teaches the power of commitment. This can be a powerful lesson, both personally and professionally.
  15. Discipline: With the constant need to maintain the program and avoid excuses, you’ll develop a high level of discipline.
  16. Mindset shift: By sticking to the challenge’s rules, you understand that you can influence your health and fitness. This mindset shift is a significant step towards a healthier lifestyle.
  17. Concentration: By incorporating reading into your daily routine, you can improve your focus and concentration skills, which are beneficial in many areas of life.
  18. Endurance: Two daily workouts, particularly one outdoor workout regardless of the weather, improve your physical endurance, which could also translate to increased mental endurance.
  19. Time management: Balancing the challenge requirements with other daily responsibilities helps improve your perfect time management skills, which are valuable in many areas of life.
  20. Holistic health: Generally speaking, the 75 Hard Challenge promotes a holistic approach to health, considering physical and mental wellness. The combination of exercise, diet, hydration, reading, and progress tracking encourages a balanced focus on various aspects of health.

Final Thoughts on the 75 Hard Challenge

75 Hard Challenge Before and After Youtube Video

Is 75 Hard the only program that fits and is right for you? Are you curious about your own 75 Hard Challenge results? Do you want to lose weight and wonder if 75 Hard can help? Are you ready to take on the challenge? Do you think it will create a positive change in your life? Are you mentally and physically tough enough for it?

As a fitness personal trainer, I can’t honestly answer your questions. I have seen the “average person” kill it, and athletes fail and must start back at day 1. I didn’t know if it was right for me, but I did it anyway. Ultimately, it was a great opportunity for personal improvement at the right time.

All the information you need about the 75 Hard program is listed above.

It’s a good program for all fitness levels but requires physical and mental strength. Nothing good comes easy, and only you can permanently change your life.

If you choose to try the 75 Hard Challenge, best of luck. Keep your head down and go for it. As with any fitness plan or exercise, consult your physical health care professional before starting.

And remember, as with any challenge, always check with your registered dietitian, medical professional, doctor, or trusted physical and mental health care provider before making sure it’s safe for you. If you have any questions about weight loss, health conditions, or eating disorders, double-check with them.

Have you tried the 75 Hard Challenge? Do you have some great before and after results to share? Email me your 75hard results!

Thanks for reaching my 75 Hard Challenge Before and After Results article.

Running 5k Everyday For 30 Days; Here Are My Results
The 7 Best Weight Bench With Leg Extension You Need | Ranked And Reviewed
New Amazon Haul | 8 Hoodies for Men Amazon

Similar Posts