Get 75 day hard challenge For yourself

Before beginning the 75 HARD or any fitness program, it’s important to consult with your physician or healthcare professional to ensure it’s suitable for your individual needs. If your physician or healthcare provider advises against it, please refrain from starting 75 HARD or any similar program.

Take on the 75 Hard Challenge by committing to these tasks every day for 75 days. If you miss a day, restart from day 1. This challenge fosters discipline and resilience for a positive transformation.

Remember, consistency is key!

1. Stick to a healthy diet.
2. Exercise twice a day, with at least one session outdoors.
3. Stay hydrated with 4 liters of water daily.
4. Read 10 pages of a nonfiction book each day.
5. Capture a progress picture daily.
6. Spread kindness through a random act.
7. Invigorate yourself with a five-minute cold shower.

75 Hard Diet

75 Hard Diet provides a step-by-step guide to losing weight and reshaping your body in just a few days. It doesn’t prescribe a specific diet plan. However, a common recommendation is to follow a balanced and nutritious diet that supports your fitness goals. The main components include:

1. Two Workouts Per Day: Engage in two separate 45-minute workouts, and one of them must be outdoors, regardless of weather conditions.
2. Stick to a Diet: While the challenge doesn’t enforce a particular diet, participants are encouraged to follow a nutrition plan that aligns with their goals and promotes healthy eating habits.
3. No Cheat Meals: Avoid any deviation from your chosen diet plan. Stay disciplined and committed to your nutritional goals.
4. Drink a Gallon of Water: Consume at least one gallon (128 ounces) of water each day. Proper hydration is a crucial aspect of the challenge.
5. Read 5 to 10 Pages: Read at least 5 to 10 pages of a non-fiction, self-help, or personal development book daily. This habit promotes continuous learning and mental growth.
6. Take a Progress Picture: Capture a daily photo to track your physical transformation over the course of the challenge.
7. No Alcohol or Cheat Days: Completely abstain from alcohol for the entire duration of the challenge. Additionally, there are no designated “cheat days.”
8. Daily Reflection: Spend at least ten minutes each day in quiet reflection or meditation. This practice aims to enhance mental resilience and mindfulness.

The 75 Hard Challenge is designed to instill discipline, mental toughness, and positive habits. It requires a 75-day consecutive commitment to all these tasks, and if you miss any, you must restart from day one. Before embarking on this challenge, it’s advisable to consult with a healthcare professional to ensure it aligns with your individual health needs.