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The 75 Hard Challenge: A Comprehensive Guide to Extreme Wellness

The 75 Hard Challenge: A Comprehensive Guide to Extreme Wellness

, door FLOW Admin, 4 min. leestijd

Embarking on the 75 Hard Challenge involves a commitment to both mental and physical toughness. This rigorous program, designed by Andy Frisella, isn't just about enhancing body strength, but also about building mental resilience through structured daily goals.

Components of the 75 Hard Challenge

The 75 Hard Challenge is a transformative mental and physical journey that lasts for 75 days. It requires participants to adhere strictly to a set of five rules every day:

  1. Healthy Diet: Stick to a well-balanced, healthy diet with no cheat meals and no alcohol. Focus on high-quality, minimally processed foods. Prioritise a variety of vegetables and fruits, whole grains, healthy fats, and lean protein sources. This approach ensures you get a broad spectrum of nutrients essential for your health.
  2. Workout Twice a Day: Each day includes two 45-minute workouts. One of these must be outdoors, regardless of the weather conditions, emphasising the challenge’s aim to foster mental toughness.
  3. Drink a Gallon of Water: Hydration is key. Participants must drink approximately one gallon (about 3.8 liters) of water daily to support overall health and optimise physical performance.
  4. Personal Development: Daily reading of 10 pages from a non-fiction book, ideally focused on self-improvement, to encourage personal growth and mental expansion.
  5. Take a Progress Photo: A daily photograph helps participants visually track their progress, fostering a sense of accountability and motivation.

Equipment to Support Your 75 Hard Challenge

To effectively meet the challenge’s physical demands, particularly the requirement for daily workouts, having the right equipment is crucial.

Treadmills and Walking Pads: Perfect for one of your daily workouts, especially when time is tight or the weather is poor, allowing you to exercise conveniently at home or in the office.

Exercise Bikes: These provide a high-intensity workout option for your indoor exercise session, helping to build endurance and strength.


The 75 Hard Challenge offers an opportunity to reset your mind and body, demanding a level of discipline that can lead to profound life changes. If you’re looking for a way to push your limits, this challenge might be the right choice. With the right preparation and equipment, you can embark on this demanding journey with confidence.


What specific nutritional guidelines should be followed for the ‘healthy diet’ part of the 75 Hard Challenge?

For the healthy diet part of the 75 Hard Challenge, participants should aim for a diet that limits processed foods and emphasises whole foods, which means plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats. It's important to include a variety of food groups to ensure a broad spectrum of nutrients. This can help support sustained energy levels, muscle repair, and overall health during the demanding physical schedule of the challenge. A good approach is to plan meals and snacks that balance macronutrients and are rich in micronutrients to fuel the body and aid recovery.

How can participants safely manage the physical demands of working out twice a day, especially if they are not used to such a rigorous exercise schedule?

To safely manage the physical demands of working out twice a day, especially for those not accustomed to such a regimen, it is critical to prioritise recovery strategies like adequate sleep, proper hydration, and nutrition optimised for repair and recovery. Gradually increasing the intensity of workouts can also help prevent injury. Participants should listen to their bodies and consider incorporating a mix of different types of workouts, such as strength training, cardio, and flexibility exercises, to ensure a comprehensive fitness regimen that enhances all aspects of physical fitness without overburdening any single muscle group.

What are some examples of non-fiction books that past participants found inspirational or particularly useful for the personal development aspect of the challenge?

Books like Atomic Habits by James Clear, which explores the power of tiny changes in habits, or Grit by Angela Duckworth, which discusses the virtue of perseverance, can be very inspiring. These books provide actionable advice and motivational insights that can support the mental discipline and resilience the challenge aims to build.

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