75 HARD

THE BASICS

75 HARD IS A MENTAL TOUGHNESS CHALLENGE CREATED

BY ENTREPRENEUR ANDY FRISELLA. THE CHALLENGE
CONSISTS OF FIVE DAILY TASKS THAT MUST BE
COMPLETED FOR 75 CONSECUTIVE DAYS:

FOLLOW A DIET
COMPLETE TWO WORKOUTS PER DAY
DRINK 4 LITRES OF WATER PER DAY.
READ PAGES OF A NON-FICTION BOOK PER DAY.
TAKE A PROGRESS CHECK EVERY DAY.

THE 75 HARD CHALLENGE IS DESIGNED TO BE

CHALLENGING, BUT IT IS ALSO DESIGNED TO BE
ACHIEVABLE. THE GOAL IS TO BUILD MENTAL TOUGHNESS
AND DISCIPLINE, AND THE CHALLENGE CAN BE MODIFIED
Understand the game

TO FIT YOUR INDIVIDUAL NEEDS.

THE 75 HARD CHALLENGE HAS BECOME INCREASINGLY

POPULAR IN RECENT YEARS, AND THERE ARE MANY
PEOPLE WHO HAVE SUCCESSFULLY COMPLETED IT. IF
YOU ARE LOOKING FOR A CHALLENGE THAT WILL HELP
YOU IMPROVE YOUR MENTAL TOUGHNESS AND
DISCIPLINE, THEN THE 75 HARD CHALLENGE MAY BE RIGHT
FOR YOU.

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 BEFORE YOU START
BEFORE YOU START THE CHALLENGE, TAKE A FEW
PHYSIQUE PICTURES ON DAY 1 OF THE CHALLENGE IN THE
MORNING.

PROGRESS PHOTOS:

1. KEEP POSITION/LOCATION/LIGHTING CONSISTENT.

Understand the game

2. KEEP TIME TAKEN CONSISTENT I.E FASTED/POST-

TRAINING/PRE BED ETC. (PREFERABLY FASTED IN THE
MORNING)
3. TAKE THIS PICTURE EVERYDAY AND STORE IT IN A DIFF
FOLDER OR YOUR DRIVE.
4. COMPARE PICTURES AT THE END OF 75 DAYS TO SEE
THE FRUIT OF YOUR LABOUR.

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 THE RULES

MUST BE COMPLETED FOR 75 CONSECUTIVE DAYS:

FOLLOW A DIET
COMPLETE TWO WORKOUTS PER DAY
DRINK 4 LITRES OF WATER PER DAY.
READ 5+ PAGES OF A NON-FICTION BOOK PER DAY.
TAKE A PROGRESS MEASURE EVERY DAY.

THE CHALLENGE DURATION:

17TH JULY, MONDAY - 19 SEPT, FRIDAY

LETS TAKE A DEEPER DIVE INTO THESE RULES SO YOU'RE

NOT CONFUSED ABOUT ANYTHING. FEEL FREE TO REACH
OUT TO ME FOR HELP WITH ANY CLARIFICATIONS YOU
NEED.
Understand the game

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 1: NUTRITION
EVERY MEAL MUST CONTAIN 2 THINGS:
A QUALITY PROTEIN SOURCE (EGGS, MEAT, TOFU,
COTTAGE CHEESE, WHEY PROTEIN)
A PORTION OF VEGGIES (COOKED) OR FRUIT(S)

NO ALCOHOL, SHAKES OR SODAS. ORDER LEMON

WATER IF YOU'RE AT A TABLE AND NEED A DRINK
TO SIP ON.

HAVE ALL YOUR MEALS AT A DINING TABLE, OR A

DESIGNATED EATING PLACE UNLESS YOU'RE
OUTDOORS. DISCIPLINE STARTS WITH YOUR
ENVIRONMENT.

EXCEPTION: ONE SOCIAL MEAL PER WEEK, AT A RESTAURANT/CAFE,

ETC. NO MORE, AND NO ALCOHOL ALLOWED.

2: HYDRATION
HAVE AT LEAST 4 LITRES OF WATER A DAY
Rule 1/4

AND THIS IS BESIDES THE WATER YOU USE IN

YOUR COFFE, PROTEIN SHAKES ETC. JUST PLAIN,
TASTELESS WATER.

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 3: 2 WORKOUTS A DAY
HAVE TWO, CHALLENGING WORKOUTS IN A DAY.
THEY DON'T HAVE TO BE ULTRA LONG, JUST
INTENSE ENOUGH.

IT WILL BE BETTER IF YOU PLAN YOUR

WORKOUTS, SO HERES MY TEMPLATE FOR AN
EXAMPLE. THIS MAY NOT SUIT A LOT OF YOU
BECAUSE MY GOALS MAY NOT BE THE SAME FOR
YOU.

WORKOUT 1: WEIGHT TRAINING (2 SETS EACH TO

FAILURE)
1. LEG EXERCISE
2. SHOULDER PRESS VARIATION
3. ROW/PULLDOWN VARIATION
4. HORIZONTAL PRESS VARIATION
5. LATERAL RAISE VARIATION
6. TRICEP VARIATION
7. BICEP VARIATION
Rule 2/4

WORKOUT 1: 30 MINS CARDIO + 2 SETS OF PUSH

UPS AND 2 SETS OF CALVE RAISES. ALL SETS TO
FAILURE.

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 4: READ 5 PAGES A DAY
I KNOW THE ORIGINAL CHALLENGE SAYS 10
PAGES OF NON FICTION, BUT I HAVE A DIFFERENT
OPINION.

I WANT TO KEEP THE THRESHOLD LOW FOR THIS

RULE, SO THAT EVEN ON YOUR WORST OF DAYS
YOU'RE ABLE TO GET SOMETHING DONE AND
DON'T FAIL THIS TASK.

IF YOU WANT BOOK RECOMMENDATIONS, HERES

A FEW THAT ARE BEGINNER FRIENDLY, ESPECIALLY
TO THOSE WHO CANT SEEM TO LIKE READING
BECAUSE OF HOW BORING IT CAN GET (IN NO
PARTICULAR ORDER):

1. CHANGE YOUR HABITS, CHANGE YOUR LIFE,

ASHDIN DOCTOR
2. EAT THAT FROG, BRIAN TRACY
3. THE GREATEST SALESMAN IN THE WORLD, OG
Rule 2/4

MANDINO
4. EGO IS THE ENEMY, RYAN HOLIDAY
5. OBSTACLE IS THE WAY, RYAN HOLIDAY
6. DISCIPLINE IS DESTINY, RYAN HOLIDAY
7. RICH DAD, POOR DAD, ROBERT KIYOSAKI
8. DEEP WORK, CAL NEWPORT

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