75 Hard Program | 44Seven Media (2024)

What diet should I choose?

75 Hard Program,

You don’t need to necessarily stick to a specific fad diet. You can absolutely follow a defined plan if you find one that fits with your personal goals and body, but in general, your goal should be healthy, clean eating. Be conscious of what you’re eating, don’t just...

How long do I need to wait between workouts?

75 Hard Program, Workouts

You should try to give yourself ample recovery time between workouts. This means you should try for at least 3-4 hours rest between workouts.

Is coffee allowed?

75 Hard Program,

Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

What kind of books can I read?

75 Hard Program, General Program Questions

For your daily reading, you should be reading any type of non-fiction books that will help you develop skills and knowledge to improve yourself. This means personal development, business, history, fitness, etc.

Any tips on preparing for 75 Hard?

75 Hard Program, General Program Questions

Don’t over think it. Just start. Plan your day the night before – what times you’ll workout, if you need to pack a gym bag to go to work, what you’ll eat, etc. For your meals – keep it simple. Always get a lean source of protein, complex carbs like sweet potato or...

Can I add flavoring to my water?

75 Hard Program,

Someone told me a gallon of water is too much.

75 Hard Program,

If you’re doing two 45 minute workouts a day, it’s important to maintain proper hydration levels. The water will also help to flush toxins from your body and has numerous health benefits. *If you are advised by your physician to not drink that much water because of an...

Can I drink diet soda?

75 Hard Program,

Yes, since it doesn’t have sugars, a diet soda is okay. It doesn’t count toward your water intake though.

Does exercising in my garage/covered patio count as an outdoor workout?

75 Hard Program, Workouts

No. The purpose of the outdoor workout is to push yourself to expose yourself to the potential unpleasantness of the elements. It’s more than just the exercise. You are training yourself to take on tasks regardless of what stands in your way. This translates to every...

I’d like more detailed water tracking in the app.

75 Hard Program,

Because people track water in so many different ways, tracking water in an app can be so varied and complex that there are apps just devoted to tracking water. In an effort to keep the app focused and simple and not overload it with complexity, we chose not to add in...

How do I stop binge eating?

75 Hard Program,

Give your body the nutrients it needs. If you have a diet of simple carbs, sugars, etc. your body is craving nutrient dense food. When you get a healthy diet in play that is protein rich you’ll feel full much longer and won’t have the desire to snack.

Where can I learn more about the phases that come after 75 Hard?

75 Hard Program, Progression, General Program Questions

Andy released a thorough and informative podcast on the additional phases: https://andyfrisella.com/blogs/realaf-podcast/80-live-hard-the-ironman-for-your-brain

I need ideas for my outdoor workouts.

75 Hard Program, Workouts

Resistance band workouts, outdoor yoga, ride a bike, walk in the woods, jump rope, body weight outdoor workout, walk on your country road or neighborhood, jumping jacks paired with sprints, fence post runs, you can make anything into a workout.

Does a 45 minute outdoor walk count as my outdoor workout?

75 Hard Program, Workouts

Yes! Just make sure that you’re walking with intention, not just out for a leisurely stroll.

Can I just do a single 90 minute workout instead of two 45 minute workouts?

75 Hard Program, Workouts

No, your workouts need to have a break in between.

Do audiobooks count as reading?

75 Hard Program, General Program Questions

No. You must be reading an actual book with your eyes (or by touch if you are vision impaired). It’s too easy to get distracted by your environment or roaming thoughts while reading an audio book and not pay attention. Additionally, setting aside the time for reading...

I’m just starting 75 Hard. Should I start on Phase 1?

75 Hard Program, General Program Questions

No, Phase 1 comes after 75 Hard. Think of 75 Hard as the intense bootcamp to prepare you to take on the other phases of the year-long program.

Can I change the daily tasks?

75 Hard Program, General Program Questions

No. Every task in the program is there for a reason. The program is designed to be done with zero substitutions and zero compromises.

Is 75 Hard a fitness or weight loss program?

75 Hard Program, General Program Questions

No. 75 Hard is a mental toughness program that will help you build the mental discipline you need to succeed in all areas of your life, including your fitness and weight loss goals. But the program itself is not designed as a specific fitness or weight loss program....

I struggle with self-discipline, focus, and impulse control. Advice on succeeding with 75Hard?

75 Hard Program, General Program Questions

You have already identified your struggles. It’s time to face them head on. Get an accountability partner that you’ll chat with daily. Through this program you will develop mental toughness that will spread to all areas of your life.

I’m pregnant. Can I still do 75 Hard?

75 Hard Program, General Program Questions

1)You’ll want to consult your doctor. 2)You can start but during your recovery you’ll need to break anyway so you’ll want to recover from pregnancy then start the program over head on.

Can I start any day that I want?

75 Hard Program, General Program Questions

Yes! You do not need to wait for any special date to start. The best time to start is now. Don’t tell yourself that you’re waiting until you’re “ready” because you will always find an excuse to tell yourself about why you’re putting it off.

FAQs

How many people actually finish 75 Hard? ›

Over 1 million people from all over the world have completed 75 Hard, according to Frisella's website. “It's gaining a lot of momentum and a lot of steam, and the reason is that it works,” Frisella said in a 2020 episode of his podcast, in which he outlines the six 75 Hard challenge rules.

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Is 75 Hard unrealistic? ›

75 Hard emphasizes positive goals ― exercise, nutrition and mental activity ― but the intensity might be wrong for you. Take, for example, the requirement of two 45-minute workouts per day. “Most people can't even do one 45-minute session a day,” Hummer-Bair said, “let alone two.”

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What is the easier version of the 75 hard challenge? ›

Do the following every day for 75 days:

Pick a diet to follow, with no alcohol or cheat meals.
Drink a gallon of water daily.
Complete two 45-minute workouts of your choice every day. ...
Read 10 pages per day of a non-fiction book.
Take a progress photo every day.
If you skip a day, you must start over.

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Does stretching count for 75 Hard? ›

Participants must commit to 45-minute daily workouts for 75 straight days. However, one day each week should be set aside for lighter activities like yoga, stretching, or even just a relaxed walk which is called an “active rest” day. This approach is said to be taken to aid body rest and repair.

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What are the drawbacks of 75 Hard? ›

The rules of the challenge are incredibly strict and decidedly not healthy. Dieting often leads to bingeing and weight cycling. Overexercising can lead to injury, and makes exercise feel really unpleasant. Taking photos of your body daily will wreak havoc on your body image.

Does a walk count for 75 Hard? ›

Here how 75 Hard works: For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.)

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Is 75 Hard bad for mental health? ›

Thousands of people each year partake in the 75-day program meant to build “mental toughness,” according to its creator, but health experts caution the program may be too rigid and intense.

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Can you drink coffee on a 75 Hard Challenge? ›

Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

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How much weight do people lose on 75 Hard? ›

Some individuals have shed 10, 20, or even 30 pounds during the 75 days. However, it's essential to recognize that weight loss is a highly individualized process, and factors like starting weight, body composition, and adherence to the challenge's principles play a crucial role.

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Can a beginner do 75 Hard? ›

75 Hard could be a good program for someone who's already active but probably isn't suitable for beginners, says certified personal trainer and nutrition coach Stephanie Thomas. “The daily list of activities and tasks to be completed can feel daunting for someone who is just getting into fitness,” she says.

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Can you drink alcohol during 75 Hard? ›

What are the rules of 75 Hard? The five rules are as follows: Follow a nutrition plan of your choice–no alcohol or cheat meals allowed. Do two 45-minute workouts each day, one indoors and another outdoors.

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Is 75 Hard actually free? ›

WHAT IS 75 HARD? 75 HARD is a free transformative mental toughness program.

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Do garage workouts count for 75 Hard? ›

No, Cover cannot be used when doing any kind of outdoor workout. Q: Does "xyz" book count? Your reading required for 75 HARD should only be from a self-development or entrepreneurship/business book.

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Are rest days allowed on 75 Hard? ›

For 75 days, participants must complete five critical daily tasks that double down on exercising twice a day, sticking to a rigid nutrition plan and strengthening your mental fortitude — all without rest, cheat days or substitutions.

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Can you do two walks for 75 Hard? ›

I developed 75 HARD specifically to work for everyone regardless of physical fitness activity. You have to do 2 workouts a day ... and I don't specify what they need to be so that you can do whatever you need to do based on your fitness level. It could literally be as simple as going for two 45-minute walks.

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Has anyone completed 75 Hard? ›

Personal trainer and kettlebell coach Sophie Banyard also completed 75 Hard, and she found the program tough but doable. “It taught me a lot about what you can actually fit into a day if you put your mind to it,” she says.

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Will 75 Hard change your life? ›

75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM.

This is a program that can change your life ... starting from the inside. Are there physical changes? Yes! But trust me when I say the physical changes you see on the outside are a FRACTION of the results you can earn by completing 75 HARD.

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What happens after you finish 75 Hard? ›

For one, Phase 1 is the program that immediately follows 75 HARD. You must complete the 75 HARD program before moving on to Phase 1. Another important thing to know is that if you fail at any time throughout Phase 1, you have to restart on Day 1 of Phase 1. If you miss a task on Day 30...

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