Ayurvedik India

75 Hard Challenge: Benefits, Rules And More

75 hard challenge pdf


Hey there, warriors of resilience and seekers of personal growth! Ever felt the itch for a transformative challenge that doesn’t just sculpt your body but forges your mental fortitude too? Enter the 75 Hard Challenge – a rollercoaster ride of grit, discipline, and self-discovery.

Picture this: two daily workouts, no cheats allowed in your diet, gallons of water guzzled, and a daily dose of non-fiction wisdom – all sprinkled with a dash of outdoor sweat, rain or shine. Sounds intense, right? Well, that’s the beauty of it.

It’s not just about the before and after pictures; it’s about the stories etched in sweat, the mental mountains climbed, and the triumphs over the “I can’t” that echo in the soul.

Buckle up, because this journey is not for the faint of heart. But for those who embark on it, the 75 Hard Challenge is a game-changer, a catalyst for a life lived unapologetically. Let the adventure begin!

75 Hard Challenge Rules

Two 45-Minute Workouts

The challenge requires participants to engage in two separate 45-minute workouts each day. One of these workouts must take place outdoors, regardless of the weather conditions.

Promoting physical health, mental fortitude, and the capacity to follow a regular exercise schedule are the goals behind this.

Because it exposes participants to a variety of weather and environmental situations, the outdoor workout is meant to offer an additional layer of challenge. This part of the task motivates people to persevere despite discomfort and build resilience.

The type of workout can vary based on individual preferences and fitness levels. It could include activities such as running, weightlifting, cycling, yoga, or any other form of exercise that gets the heart rate up and contributes to overall physical well-being.

Read 10 Pages of a Non-Fiction Book

Participants are required to read at least 10 pages of a non-fiction book every day, focusing on personal development.

It is deliberate to place a strong focus on non-fiction since it helps people develop the information, perspectives, and abilities that can further their own development.

In addition to doing the reading assignment, the participant should interact with material that broadens and challenges their perspective of the world and oneself. This challenge’s feature encourages lifelong learning and cerebral stimulation.

It is up to the participants to select the books according to their goals and areas of interest. Books about psychology, business, self-help, and other areas of personal growth are frequently suggested.

The cumulative effect of reading over the 75 days is intended to foster a habit of lifelong learning and self-improvement.

Follow a Diet Without Cheat Meals

Participants are required to adhere to a specific diet of their choice throughout the entire 75 days, and they are not allowed to have any cheat meals. This component emphasizes the importance of nutritional discipline and self-control.

The choice of diet is left to the individual, as different people may have different dietary preferences or restrictions. It could be a specific eating plan, such as keto, paleo, vegetarian, or any other approach that aligns with their goals.

The absence of cheat meals challenges participants to stay committed to their nutritional goals, teaching them about consistency and the impact of dietary choices on overall well-being.

Drink One Gallon of Water

Participants are required to consume at least one gallon (128 ounces) of water per day.

Since maintaining proper hydration is essential for good health, this challenge element highlights the significance of consuming enough water.

A gallon of water a day can help with digestion, improve skin health, and increase athletic performance, among other health advantages. It also acts as a prompt to continue with sensible hydration practices during the challenge.

Take a Progress Picture

Throughout the challenge, participants are required to take a progress picture every day to record their physical changes. This segment offers a visual record of the participant’s physical changes and promotes self-reflection.

The progress photos act as a motivating tool in addition to being a way to monitor physical improvements. Observing measurable outcomes might help to emphasize the benefits of persistent work and following the challenge guidelines.

Depending on their desire to motivate others and foster a feeling of accountability among the 75 Hard community, participants can decide to share or keep these photos confidential.

No Alcohol or Cheat Meals

Imagine a challenge where, for 75 days, you commit to not drinking any alcohol and not having cheat meals in your diet. No exceptions, not even a tiny sip of beer or a sneaky treat. This part of the challenge is like a super-strict rule to help you stick to your healthy eating plan without any “cheating.” It’s about building strong habits in how you eat and drink.

Daily Self-Reflection

This part is like having a daily chat with yourself. You spend at least 10 minutes each day just thinking about how your day went, what you felt, and what you learned. You can do this by sitting quietly, writing down your thoughts, or just relaxing and focusing on your day. It’s a bit like checking in with yourself to see how you’re doing emotionally and mentally. This daily self-reflection is a way to understand yourself better and figure out how you can grow and become a better version of you.

75 Hard Challenge Routine Sample


Workout 1 (45 minutes): 6:30 AM – 7:15 AM

Engage in a physical activity, such as running, weightlifting, or a home workout routine.

Read 10 Pages of a Non-Fiction Book: 7:15 AM – 7:45 AM

Take some time to read a non-fiction book focused on personal development.

Morning Routine and Breakfast: 7:45 AM – 8:30 AM

Follow your morning routine, including hygiene practices and a healthy breakfast.


Lunch: 12:00 PM – 12:30 PM

Stick to your chosen diet plan for lunch.

Work/Afternoon Activities: 1:00 PM – 5:00 PM

Engage in work, hobbies, or any other responsibilities.


Workout 2 (45 minutes – Outdoors): 6:00 PM – 6:45 PM

Participate in an outdoor workout, regardless of the weather.

Dinner: 7:00 PM – 7:30 PM

Stick to your diet plan for dinner.

Read 10 Pages of a Non-Fiction Book: 8:00 PM – 8:30 PM

Take another reading session focused on personal development.


Take a Progress Picture: 8:30 PM – 8:45 PM – Capture your daily progress picture.

Daily Self-Reflection: 8:45 PM – 9:00 PM

Spend at least 10 minutes reflecting on your day. This could involve journaling or quiet contemplation.

Relaxation and Bedtime Routine: 9:00 PM – 10:00 PM

Wind down, relax, and prepare for a good night’s sleep.

75 Hard Challenge Results

The results of the 75 Hard Challenge can vary significantly from person to person, depending on their starting point, goals, and commitment to the program. Here are some potential results and benefits that individuals may experience after completing the challenge:

Improved Physical Fitness: Engaging in two daily workouts, one of which is outdoors, can lead to improved cardiovascular health, increased strength, and enhanced overall fitness.

Weight Loss or Body Composition Changes: Following a strict diet without cheat meals, combined with regular exercise, may lead to weight loss or changes in body composition, such as increased muscle mass and reduced body fat.

Enhanced Mental Toughness: The challenge is designed to cultivate mental toughness, discipline, and resilience. Participants often report increased self-confidence and a stronger mindset to tackle challenges.

Established Healthy Habits: Adhering to a diet plan, drinking ample water, reading daily, and engaging in self-reflection become ingrained habits. These habits can contribute to long-term well-being and personal growth.

Increased Knowledge and Personal Development: Reading 10 pages of a non-fiction book daily promotes continuous learning and personal development. Participants often gain valuable insights and knowledge that can be applied in various aspects of life.

Better Hydration: Consuming a gallon of water daily promotes hydration, which is essential for overall health, including improved skin condition, digestion, and cognitive function.

Visual Documentation of Progress: Taking daily progress pictures provides a tangible record of physical changes, reinforcing the impact of consistent effort and adherence to the challenge.

Reduced Dependence on Alcohol and Cheat Meals: Abstaining from alcohol and avoiding cheat meals for 75 days can lead to a better understanding of one’s relationship with food and alcohol. It may result in decreased reliance on these substances for comfort or relaxation.

Enhanced Self-Reflection and Mindfulness: Spending time daily on self-reflection fosters mindfulness and self-awareness. Participants often report improved mental clarity and a deeper understanding of their thoughts and emotions.


The 75 Hard Challenge is more than simply a to-do list; it’s an evidence of your capacity to face difficulties head-on, accept suffering, and come out stronger—both physically and mentally.

A deeper story of self-discovery, discipline, and the development of habits that last beyond the 75 days is revealed behind the outward changes. It’s not just about getting by; it’s about thriving and accessing a strength you may not have realized you had.

Think back on the person you were at the beginning and the fighter you have become as you stand at the finish line.

So let’s start our early-morning exercises and our late-night introspection. Cheers to the pages turned and the liters of water. Cheers to the individual who overcame the obstacle and is now stronger, smarter, and prepared for whatever that comes their way.

Carry the lessons forward while your 75-day symphony’s echoes continue. You see, you’ve played the resilience melody in the great orchestra of life, and that tune will continue to resound long after the obstacle has passed.

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