What is the 75 Day Hard Challenge — What are the Rules?

If you’ve heard about the 75 Day Hard Challenge, you may be curious about what it entails, how it’s different from the many weight loss and wellness programs and if that is really effective.

Here’s a complete overview of how to do the 75 day hard challenge, what to eat, the benefits, the potential downsides and more.

What is the 75 Day Hard Challenge?

The 75 Day Hard Challenge, also known as the 75 Hard Challenge, is like a personal boot camp designed to push you to your limits and help you grow mentally and physically. The challenge lasts for 75 days and offers a variety of fitness and mental benefits.

How to do the 75 Day Hard Challenge?

Let’s talk about how you can dive into the this challenge and come out stronger on the other side. It’s not just about dieting, it’s about a whole lot more. 

This will be your roadmap if you’d like to do the 75 Day Hard Challenge:

1. Follow your diet strictly: You’re going to commit to a diet plan that’s tailored to your goals. Whether you’re counting calories, tracking macros, or trying out a specific diet like ketogenic or intermittent fasting, this is all about finding what works best for you. If you are considering practicing intermittent fasting, get Fasting Kompanion to have a personalized fasting plan and the tools you need along the way.
2. Drink a gallon of water daily: Hydration is key! Make sure you’re drinking at least a gallon (that’s around 3.8 liters) of water every single day to keep yourself feeling fresh and energized. If you’re struggling with that, take our tips to drink more water.
3. Exercise twice daily: Get ready to sweat! You’re going to hit the gym or do a home workout not once, but twice a day. And don’t forget, one of those workouts needs to be outdoors, rain or shine.
4. Read 10 pages of non-fiction daily: It’s time to feed your mind. Pick up a non-fiction book and read at least 10 pages every day. This isn’t just about learning, it’s about growing.
5. Take a progress picture daily: Say cheese! Snap a daily progress pic to track your journey and see how far you’ve come.

What are the 75 Hard Challenge rules?

Rules are here to keep you accountable and on track. Here are the concise, yet ambitious rules of the 75 Hard Challenge:

• No cheat days: Cheat days are not allowed during the challenge. Otherwise, it wouldn’t be a real challenge, right? This is all about staying committed and pushing through, no matter what.
• No changes: There are no cutting corners here. You’ve got to stick to the program exactly as it’s laid out.
• Restart if you fail: If you slip up and miss any of the daily requirements, it’s back to day one for you.

How to start the 75 Hard Challenge

Ready to start your 75 Day Hard Challenge? Here’s how to get started:

• Understand the requirements: Take some time to really understand what the challenge involves. Once you know what you’re getting into, you’ll be better prepared to start.
• Set clear goals: What do you want to achieve with this challenge? Whether it’s losing weight, getting fitter, or just feeling better overall, set some clear goals to keep you motivated.
• Plan your diet and workouts: Get your game plan together. Figure out what you’re going to eat and how you’re going to exercise to make sure you’re set up for success. Fitness Kompanion offers you a customized workout schedule according to your needs and goals.
• Gather supplies: Make sure you’ve got everything you need to see you through the next 75 days. From water bottles to workout gear, make a list and stock up.
• Commit wholeheartedly: Once you start, give it your all. Embrace the challenge, embrace the discomfort, and remember that every hurdle you overcome is a step closer to your goals.

What to eat on the 75 Hard Challenge

When it comes to what you should eat on this challenge, you can follow any kind of diet you want. Be it Paleo, Mediterranean, Keto, or any other diet.

But the key is to nourish your body with wholesome, nutrient-dense foods that support your health and fitness goals. Here’s a breakdown of what you can include in your diet to get more benefits from the challenge and avoid nutrient deficiencies:

• Lean proteins: Incorporate plenty of lean protein sources into your meals to support muscle growth and repair. This includes foods like chicken breast, turkey, fish, tofu, eggs, and legumes. Aim to include a serving of protein in each meal to help keep you feeling satisfied and energized.
• Vegetables: Load up on a variety of colorful vegetables to provide essential vitamins, minerals, and antioxidants. Aim to fill half of your plate with veggies at each meal, including leafy greens, bell peppers, broccoli, carrots, and tomatoes. These foods are low in calories but high in fiber, helping you feel full and satisfied.
• Healthy fats: Don’t be afraid to include healthy fats in your diet, as they play a crucial role in supporting overall health and satiety. Opt for sources like avocados, nuts, seeds, olive oil, and fatty fish such as salmon. Incorporating a small serving of healthy fats into your meals can help keep you feeling full and satisfied for longer.
• Whole grains: Choose whole grains over refined grains to provide sustained energy and fiber. Opt for options like brown rice, quinoa, oats, whole wheat bread, and barley. These foods provide essential nutrients and help keep blood sugar levels stable, reducing cravings and hunger.
• Fruits: Enjoy a variety of fruits as a nutritious and delicious snack or dessert option. Choose fresh, whole fruits like berries, apples, oranges, and bananas, which are rich in vitamins, minerals, and fiber. Adding fruits to your diet adds natural sweetness and helps curb cravings for sugary treats.
• Meal timing: While there’s no strict meal timing protocol on the 75 Hard Challenge, aim to spread your meals evenly throughout the day to maintain energy levels and prevent hunger. Listen to your body’s hunger cues and eat when you’re genuinely hungry, focusing on balanced meals that include protein, carbohydrates, and healthy fats.

Benefits of the 75 Hard Challenge

Although the benefits may vary, here are just a few of the most common benefits you can expect after completing the 75 Hard Challenge:

1. Improved discipline: By sticking to the program day in and day out, you’ll develop discipline like never before. This skill may serve you in other areas of your life.
2. Enhanced mental toughness: You’ll be amazed at how resilient you become as you tackle the daily challenges of the 75 Hard Challenge. It’s like a mental workout that strengthens your mind as much as your body.
3. Physical transformation: Get ready to see some serious changes in your body. With consistent exercise and a healthy diet, you’ll be amazed at what you can achieve in just 75 days.
4. Personal development: This challenge isn’t just about your body, it’s about your mind too. By committing to daily reading and reflection, you’ll grow as a person and come out the other side feeling stronger and more confident.

What are the downsides of the 75 Day Hard Challenge?

While the 75 Hard Challenge offers numerous benefits and opportunities for personal growth, it’s not without its downsides or “challenges”. Here are some potential downsides to consider before starting this journey:

• Physical exhaustion: The demand for two daily workouts, one of which must be outdoors, can lead to physical exhaustion, especially for people who are not accustomed to regular exercise. Overtraining or pushing beyond one’s limits could result in injuries or burnout.
• Time commitment: Completing two workouts, staying hydrated, reading, and taking progress pictures each day requires a significant time commitment. Balancing these tasks with work, family, and other responsibilities may prove challenging.
• Diet rigidity: While following a diet plan strictly can yield positive results, it may also feel restrictive and challenging to maintain over 75 days. The lack of flexibility in dietary choices could also lead to feelings of deprivation or frustration.
• Mental strain: The relentless nature of the challenge, with no breaks or cheat days allowed, can take a toll on mental well-being. The pressure to follow the rules perfectly may cause stress, anxiety, or feelings of failure if unable to meet expectations.
• Social limitations: Participating in the 75 Hard Challenge may require you to forego social events or gatherings where food and drinks are involved. This could lead to feelings of isolation or disconnect from friends and family members.
• Potential obsession with perfection: Following the challenge’s rules without exception may foster an unhealthy obsession with perfection. Striving for perfection can lead to feelings of inadequacy or self-criticism if unable to meet unrealistic standards.
• Lack of sustainability: While the challenge is designed to be completed over 75 days, some participants may struggle to maintain the habits and routines beyond the initial period. Without a plan for long-term sustainability, there’s a risk of reverting to old habits once the challenge concludes.

Plus, bear in mind that the 75 Day Hard Challenge Plan lacks scientific backup.

To sum up

The 75 Hard Challenge Plan is your ticket to personal growth and transformation. It may not be easy, but it’ll be worth trying it. Before starting, it’s essential to weigh the potential downsides against the benefits and consider whether the 75 Hard Challenge aligns with your goals, lifestyle, and overall well-being. Consulting with a healthcare professional or fitness coach before starting the challenge can help you make an informed decision about whether it’s the right choice for you.