The 75 Hard Challenge is a 75-day program designed to improve physical fitness, mental toughness, and overall well-being. Participants are required to complete two workouts a day, follow a strict diet, drink a gallon of water daily, and read 10 pages of a non-fiction book. Additionally, the challenge requires no alcohol, cheat meals, or missed tasks, and any missed day requires starting over from day one.
Tips for 75 Hard Challenge
Set clear goals and reasons for taking on the challenge
To successfully complete the “75 Hard” challenge, it’s essential to set clear goals and establish reasons for taking on the challenge. Here are some points to consider:
- Write down my specific goals for the challenge, such as losing weight, gaining strength, or improving mental clarity.
- Break down each goal into smaller, achievable steps to make them more manageable and trackable.
- Establish a deadline for each goal to create a sense of urgency and motivation.
- Identify reasons for taking on the challenge, such as improving my health, building discipline, or proving to myself that I can accomplish difficult tasks.
- Remind yourself of reasons taking the challenge and goals daily to stay motivated and focused throughout the challenge.
- Visualize yourself achieving each goal and how it will positively impact your life to keep you motivated and committed to the challenge.
Plan and prepare ahead of time
To successfully complete the “75 Hard” challenge, it’s important to plan and prepare ahead of time. Here are some points to consider:
- Create a detailed schedule for each day of the challenge, including time slots for exercise, meals, and other daily tasks.
- Prep and stock up on healthy food options to ensure I have proper nutrition throughout the challenge.
- Pack a gym bag and set it out the night before to eliminate any excuses for missing a workout.
- Research and choose a variety of exercise routines to keep myself engaged and motivated throughout the challenge.
- Plan out rest days and incorporate active recovery techniques, such as stretching or yoga, to prevent burnout and injury.
- Anticipate potential obstacles and create backup plans to stay on track. For example, if I have a busy day ahead, I’ll plan for a shorter workout or a grab-and-go healthy meal option.
Find an accountability partner or community
For “75 Hard” challenge, it’s helpful to find an accountability partner or community. Here are some points to consider:
- Actively seek out someone who can hold you accountable for your progress and encourage you throughout the challenge.
- Communicate my goals and expectations to your accountability partner or community and ask for their support and guidance.
- Schedule regular check-ins with your accountability partner or community to discuss your progress and challenges.
- Open and honest with my accountability partner or community about your struggles and setbacks.
- Provide support and encouragement to your accountability partner or community to create a positive and motivating environment.
- Use your accountability partner or community as a resource for advice, tips, and motivation to help you stay on track and successfully complete the challenge.
Focus on progress, not perfection
Here are some points to consider:
- Accept that progress, no matter how small, is better than no progress at all.
- Celebrate each small win and use it as motivation to keep going.
- Remind yourself that setbacks and failures are opportunities to learn and grow, not reasons to give up.
- Track your progress daily and reflect on how far I’ve come, rather than focusing solely on how far I still have to go.
- Avoid comparing your progress to others and focus on your own journey and goals.
- Use your progress as a measure of success, rather than striving for perfection, which can be unattainable and discouraging.
Stay hydrated and nourished
- Drink at least 3-4 liters of water per day to stay hydrated and promote proper bodily function.
- Limit my consumption of sugary or caffeinated drinks that can dehydrate you and negatively impact your energy levels.
- Eat a balanced and nutrient-dense diet that includes lean protein, whole grains, and plenty of fruits and vegetables.
- Avoid processed or unhealthy foods that can negatively impact your health and progress.
- Plan your meals and snacks ahead of time to ensure I have healthy options available throughout the day.
- Listen to you body and adjust your food and water intake as needed to stay properly fueled and energized.
Make exercise a priority
- Establish a daily exercise routine and stick to it, even when it’s challenging or inconvenient.
- Choose exercise activities that you enjoy and that align with your goals, whether that’s strength training, cardio, yoga, or a combination of activities.
- Schedule your workouts at a consistent time each day to establish a routine and ensure you have time for them.
- Track your progress and set goals to continually challenge yourself and improve your fitness.
- Hold yourself accountable for your workouts and not make excuses or skip them unless it’s absolutely necessary.
- Remind yourself that exercise is an important part of the challenge and critical to achieving your goals.
Embrace discomfort and push through challenges
- Recognize that discomfort is a natural part of the challenge and use it as an opportunity to grow and improve.
- Acknowledge the challenges you face and push through them, rather than giving up or making excuses.
- Develop a growth mindset that allows you to see challenges as opportunities for learning and growth.
- Remind youself that discomfort and challenges are temporary and that you can overcome them with persistence and effort.
- Practice self-discipline and not allow discomfort or challenges to derail your progress or motivation.
- Celebrate each time you push through discomfort or overcome a challenge as a way to build momentum and motivation for the next challenge.
Take progress photos and track your journey
- Take regular progress photos to visually track your transformation and motivate yourself to continue.
- Use a tracking app or journal to record your daily progress and keep yourself accountable.
- Measure your progress using various metrics, such as body measurements, weight, or endurance levels.
- Review your progress regularly to identify areas of improvement and celebrate your achievements.
- Use your progress as a way to motivate and inspire others who are also on their fitness journey.
- Remind yourself that progress takes time and that small improvements can add up to significant changes over time.