As the New Year has already begun and two days have passed, many people are striving toward their fitness goals for this year. Gyms are already crowded, so, what’s next in your plan? Well, those who are enthusiastically looking for a fitness challenge and a new program, might have come across this challenge called “75 Hard.”

But have you ever wondered why it has gained so much popularity and when it became a trend online? Most importantly, what are the potential benefits of this program, and how will it help you in your transformation in 2024?

75 Hard is not a fitness program!

Before delving into its benefits, let’s dig deeper into when this came into the picture. In 2019, Andy Frisella an entrepreneur, introduced a unique challenge to the world- the “75 Hard” program. It was not just about physical fitness; it was advertised as a “transformational mental toughness program.” A mental toughness program designed to reshape one’s entire life in just seventy-five days.

According to Frisella, this program is not a fitness challenge per se. Participants were encouraged to envision it “as an Ironman for your brain.” The challenge promised to instill confidence, self-esteem, self-worth, self-belief, fortitude, grittiness, and discipline. It aimed to be more than a fitness routine; it aspired to be a holistic approach to self-improvement.

Despite its intriguing promises, it has a few rules that need to be followed daily for 75 days. If you fail, you need to begin the challenge from square one. Sounds simple, doesn’t it?

Are rules simple but hard to follow?

Before making any assumptions, let’s get to know its rules: it allows you to choose a diet plan according to your needs, but it should be a structured plan focused on improving your physical health. It suggests being more mindful of what you eat. Moreover, you will also need to do two 45-minute workouts every day, with one of them happening outdoors. In addition, it has a strict rule against alcohol or cheat meals that are not allowed throughout the 75 days; stick strictly to your chosen plan.

Additionally, taking a daily picture is a must; this helps you see how your body changes over the course of the challenge, creating a visual record of your journey. Hydration is key, so drink a gallon (about 3.8 liters) of water daily. Lastly, reading 10 pages from a book each day (not audiobooks) is encouraged, promoting regular reading for your mind’s well-being. According to Frisella, the books you read should not be of a fictional genre; they should be self-help books that help you grow in your personal and professional lives. The crucial part of this plan is “You have until you go to sleep to complete the day. If you fail, you MUST start over on Day 1.”

Now that we know exactly what the challenge is and what to do to be consistently progressive, let’s find out how to pursue this program in 2024.

A piece of advice from Andy Frisella

In a snippet of his podcast, uploaded to the “Frisella fans page” on Instagram, Frisella candidly opened up about the possibilities of pursuing this program in 2024.

Amidst the buzz surrounding this interesting program, Frisella offered a piece of advice for those looking to make a change in 2024: “Get your mind right first.” He believed that the journey toward self-improvement started from within, with a focus on mental well-being. Many people focus solely on changing their bodies, wanting to lose weight or get in shape. However, the surface-level motivation of a better body often isn’t enough to see the journey through. It’s crucial to see it as creating the best version of oneself, starting from the inside of the mind.

Furthermore, he explained that you should understand that any decision you make requires your mind, body, and soul—your ultimate tools. As we enter 2024, seize the chaotic times as an opportunity. Many people lose focus, but you can turn it into mega-focus. The goal is to build yourself into the ultimate version. It’s not just about the physical changes; it’s about transforming your entire self for a better and more fulfilling life. Despite its promising approach, there are a few people who have raised concerns about 75-Hard.

The concerns raised by a professional

We know every positive outcome of this program, but health and sports/performance psychologist Matthew Sacco, PhD raised concerns about this challenge. According to Dr. Sacco, completing the 75-day challenge might have risks, especially for those not used to intense exercise and healthy eating. He said that for it to work well, you’d need more knowledge about doing two 45-minute workouts daily without hurting yourself. Smart goal-setting is essential, like starting with small goals, such as walking around the block a few times a week, instead of trying to run two miles every day without breaks.

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