(And Why It Might Be the Hardest — and Best — Thing You Ever Do)
Most people who hear about 75 Hard have the same reaction:
“No way I could do that.”
That’s what I thought too—until I tried it.
At first glance, it looks like a nightmare of unattainable goals. But when you break it down, it’s actually a simple set of rules that will change your life.
The Challenge
There are 5 rules in 75 Hard — and 1 rule that rules them all.
The 5 Rules
- Two 45-Minute Workouts Daily — one must be outside, no matter the weather
- Pick a Diet & Stick to It — zero cheats for 75 days
- Read 10 Pages of Non-Fiction every day
- Drink 1 Gallon of Water daily — no sugary drinks, no alcohol
- Take a Daily Progress Photo
And the enveloping rule?
If you miss any part of any day… you go back to Day 1.
- Read only 9 pages? Day 1.
- Eat one chocolate chip? Day 1.
- Forget your photo? Day 1.
- Rain cancels your outdoor workout? Sorry… Day 1.
Rule #1: Two 45-Minute Workouts (One Outside)
Why outside? Because most of us control our environment to make it too comfortable. Weather is unpredictable — and that’s the point.
- Walk in the rain
- Do pushups in the heat
- Train when it’s inconvenient
“Weather adds an element that is out of your hands. And you’ll come out a better person for it.”
Rule #2: Pick a Diet — No Cheat Days
Sugar and carbs are nearly as addictive as heroin. With cheat days, you’ll spend 75 days looking forward to the day you can undo all your progress.
For me, the shift came on Day 20. I was joking with my wife about eating everything on Day 76… and realized how ridiculous that was. Why would I undo all my hard work?
Will I never eat sweets again? Sure I will. But only on special occasions. And that just makes them all the more special.
💡 Tip: Research actual keto if you choose it. Ignore ads and marketing hype.
Rule #3: Read 10 Pages of Non-Fiction
No, it can’t be an audiobook. You need to actually sit down and read.
Some of my favorites so far:
- Atomic Habits – Easy systems for consistency
- The Book on Mental Toughness – The manual for 75 Hard
- Can’t Hurt Me – Push beyond your limits in every area of life
Rule #4: Drink 1 Gallon of Water
You’ll be working hard. Hydration is non-negotiable.
As for sugary drinks, drop them. Your body thrives on water.
Alcohol? It clouds your mind and slows recovery. Many people report feeling mentally sharper after quitting for this challenge.
Rule #5: Take a Daily Progress Photo
At first, I thought this was silly. But here’s what happened:
By Day 14, I looked in the mirror and thought, “No change.” Discouragement crept in.
Then I compared my Day 1 photo to Day 14:
- Belly fat shifted downward
- Chest sag slightly lifted
- Shoulders more defined
- Face thinner
The progress was real — but invisible without the photos.
Why the “Start Over” Rule Works
When you’re 20 days in and someone offers you a cupcake, your mind will ask:
“Is this worth losing 20 days of progress?”
The answer will be no.
Even my son started hiding his birthday cake from me — not realizing I was already unshakable by Day 30.
Why 75 Hard Works When Others Don’t
I’ve tried:
- Keto
- Carnivore
- The 4-Hour Body
- P90X
- CrossFit
They all worked to a point — but none had the mental and physical demands built into 75 Hard. This program works because it forces discipline every single day.
“Sometimes the answer we truly need is: It’s just going to be hard.”
In Conclusion
75 Hard isn’t about quick fixes. It’s about building the resilience to do hard things — and earning the results through consistency.
Check out The Book On Mental Toughness by Andy Frisella!
Check out my story Breathe In Breathe Out Here!
And if you want to get a head start on your own 75 Hard journey, check out this article!
Pardon Our Progress 
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