75 Day Hard Challenge – A Complete Guide To this Fitness Challenge
Motivation is a big factor when it comes to getting fit or losing weight. That’s why you might find fitness challenges popping up online regularly through social media channels. These challenges are a way to motivate and drive people to reach their fitness goals. It can also help create competition between people which ultimately drives them to complete these challenges.
On TikTok, the hashtags “75HardChallenge” and “75Hard” have ended up in front of a few eyes, over a billion to be exact.
It’s safe to say that 75 Hard has made quite the splash on social media, but what does the challenge involve, and is it something you should try?
One of the most popular fitness challenges is the 75 day hard challenge, which has taken TikTok by storm recently with over a billion views via the hashtag #75HardChallenge and #75Hard.
To learn more, this article will explain:
– What the 75 day fitness challenge is?
– What are the rules of the 75 day challenge?
– The most convenient exercises you can do during the 75 day challenge.
If you are wanting to motivate yourself and try and complete a fitness challenge, this may be the right one for you. To learn more about the 75 day challenge, we will explain everything you need to know in this article.
What Is The 75 Day Hard Challenge?
The 75 hard challenge was created by Andy Frisella, an entrepreneur, and online influencer. He created a challenge that was designed to build mental toughness over a period of 75 days.
The goal of the 75 day challenge is not to give in to a cheat meal, or drink alcohol. You must also work out twice a day for 45 minutes and one of these workouts should be outside.
It includes reading, drinking plenty of water, and taking progress pictures along the way.
While this may all sound simple, the kicker is that if you don’t follow all of the rules, you must start over again from scratch.
For some people, this may sound easy, but for many, there will be a struggle in the beginning. However, regardless if you like challenges like the 75 hard, it will drive you to live a healthier lifestyle and build your mental toughness.
What Are The Rules Of The 75 Day Hard Challenge?
Like many fitness challenges, there are certain rules you must follow to complete the challenge. For the 75 day hard challenge you must follow the below rules. If at any point you fail to complete them, you will need to start from scratch.
Rule Number 1 – Follow a diet
Even though a diet can mean many things, the 75 Hard rules are interpreted in a way that allows you to follow your own diet. This means you could focus on reducing calories, becoming vegetarian, or even cutting some foods from your diet. Whatever you think can help you become healthier and improve your overall life is highly recommended.
However, before thinking about what diet or eating strategy you may have, it is worthwhile talking to a physician or dietitian. They will help build a diet suited to you and your goals, but still, allow you enough energy to complete the challenge.
If you don’t have access to a physician or dietitian, it is important to get your nutrition information from credible a source. This way your training and health want be affected.
Rule Number 2 – Work Out Twice A Day
Rules of the 75 day hard challenge say that you must workout twice a day for 45 minutes. While this may sound like a good idea, in the beginning, many people fail to last longer than a few weeks.
Because of this, it is important to focus on having a good recovery between training. That means replacing carbs after a workout and getting enough rest. Even though in the beginning you may get away with poor recovery, it will end up catching up with you in the long run.
Active recovery like yoga, stretching and foam rolling can help you get through the 75 days of hard training. It will also prevent any injuries from developing along the way.
Rule Number 3 – Drink A Gallon Of Water
Even though hydration is so important during exercise, the 75 challenge states that you must drink a gallon of water a day. Even though four liters (a gallon) is a lot of water, it is generally not much more than people using drink a day when exercising regularly. However, it is important to know that for some people it can be too much. That is why it is important to talk to your trainer, physician, or dietitian before you go drinking four-plus liters of water a day.
Alternatively, a safer way is to drink half of your body weight and drink that amount in ounces instead.
Just remember, because you are sweating more than normal by training for 45 minutes two times a day, it is important to replace that lost sweat through water or electrolyte drinks.
Rule Number 4 – Read 10 pages of nonfiction
Reading 10 pages a day of non-fiction paired with training twice a day can help build your mental toughness. It also helps you build a regular habit. However, unfortunately, audiobooks and podcasts are not included, so make sure you have access to a few good books ready to go.
Rule Number 5 – Take Progress Photos
Another rule of the 75 hard is to take regular progress photos. For some, this becomes motivating, as you can see the progress along the way, for others it can quickly take any motivation from you.
Because of this, it defeats the point of the challenge, as the challenge is supposed to focus on building mental toughness, rather than improving physical appearance. Regardless of this, if you follow all the other rules, and leave out the progress photos, issue you will be more motivated to see the final result.
75 Hard Challenge FAQs
Below are some of the most common questions when starting the 75 fitness challenge.
Is the 75 Hard Challenge Safe?
In general yes, the 75 hard can be followed safely. However, you will need to make sure you fuel yourself properly and prioritize the rest needed between workouts.
Is Modifying The Challenge Cheating?
According to the founder Frisella, any modification of the rules is cheating. This generally makes sense, as if you modify the rules, you haven’t truly completed the challenge.
How Do You Start The 75 Challenge?
Once you have understood the rules, start planning how you will fit the training into your schedule. Next, think about what types of workouts you will do each 45-minute training session. Then start planning your meal prep and what diet you will follow. Just make sure you speak to a dietician before jumping on a random diet.
What Workouts Should You Do?
Generally, the workouts you do is up to you. As long as you workout twice a day for 45 minutes, you are free to do what you want. this can include running, skipping, walking, or evening lifting weights. The choice is ultimately up to you.