75 HARD: The Rules (2024)

You are capable of so much more than you think is possible right now.

The only problem is you haven't developed the skills necessary to take control of your life, and dictate your own success through your actions.

This program, 75 HARD,is designed specifically to help you develop these skills. So, what is the 75 HARD program?

What is 75 HARD?

75 HARD is the only program that can permanently change your life ... from your way of thinking, to your health, to the level of discipline you approach every single task in front of you with.

This is about mental toughness.

75 HARD will show you how to 100x the following traits in your life...

• Confidence
• Self-esteem
• Self-worth
• Fortitude
• Grittiness
• Discipline

You are in complete control ... and if you choose to follow this programwith ZERO compromises & ZERO substitutions... you will change your life forever.

Through 75 HARD, you'll learn how to:

• Make huge strides in your career & have a job that you are proud of

• Feel completely confident about yourself and your actions

• Learn how to manage your day, so you can get more done and quit wasting time on meaningless things

• Develop amazing relationships with the people who matter most in your life

• Gain independence and the ability to take complete ownership of projects & tasks

• Completely overhaul the way you think and act

• Become honest with yourself and gain the self-awareness to stay on track

You'll alsobe in the best physical shape of your life as a result of the mental transformation you have made!

Over 100,000 people from all over the world have completed 75 HARD.

Endless stories roll in every single day from people who've completely changed their life.

They've become better leaders at work.

They've become better mothers & fathers.

They've increased their income.

They're more confident in themselves.

They've made massive physical transformations as a result of the mental transformation.

They've taken complete control of their lives ... and the changes they've made are permanent.


Completing 75 HARD takes the execution of five simple tasks ...every day... for 75 days ... with ZERO COMPROMISES & ZERO SUBSTITUTIONS.

And if you mess up on ANY task, at any time during the 75 days of 75 HARD ... you start over at Day 1.

It doesn't matter if you're on Day 2 or Day 74 ... if you fail to complete a task, you must restart 75 HARD completely.

With the 75 HARD App ... you can set reminders for your daily tasks, track your progress, and take notes about your experiences throughout the program.

75 HARD: The Rules (1)

Here are the5 critical tasks that you MUST complete on a daily basis...

75 HARDRules

Task #1: Follow a Structured Diet

You must follow a diet geared toward YOUR GOALS ...and follow it for 75 days with zero deviations, zero excuses, zero alcohol, and absolutely NO CHEAT MEALS.

Your diet can be whatever you want it to be (Keto, Paleo, Vegetarian, etc.) ... as long as itis aligned with your goals.

This task is meant to cultivate extreme discipline that you can transfer to all areas of your life, but it only works if you follow it EXACTLY for 75 days, without deviation.

Whilethisis the most difficultrule of 75 HARD for most people, task #1 will help you gain control of every decision you make, in any situation you find yourself in.

Plus,as a byproduct ofactually following a structured diet for 75 days, you will be inthe best physical shape of your life ... but that'sfar from the purpose of this program.

Task #2:Two 45-minute workouts(1 must be outside)

You must complete two workouts each day during 75 HARD.

Both of these workouts must be a minimum of 45 minutes long, and one of the two workouts MUST BE OUTSIDE.

Regardless of the weather or circ*mstances you find yourself in, if you fail to complete at least one outdoor workout each day ... you must restart 75 HARD.

The type of workout doesn't matter.

You can run, lift weights, do across-training workout, go for a walk, or even do yoga. As long as you're getting up and getting your body moving with the intent to get better, it counts.

Throughout 75 HARD, task #2 will teach you the ability to control what you can control, while not making excuses about what you can't control ... because the job has to get done no matter what.

By learning this skill,you can increase your value in all areas of your life ... as you will be someone who "gets things done" ...rather than making excuses for why you can't.

Task #3: Drink a gallon of water

Drinking a gallon of water each and every day willteach you discipline, and that sometimes in life the simplest tasks are the hardest ... but you can't let them slip through the cracks.

It doesn't matter how simple or easy a task is to complete ...you've got to find a way to get it done ... every time.

In addition to the mental benefits that task #3 is designed for, drinking a gallon of water is just good for you.

It's something you should be doing every day for the rest of your life ... whether you're completing 75 HARD or not ... as it is good for both your physical AND mental health.

Task #4: Read 10 pages

Task #4 is designed toteach you a habit that will benefit you greatly from now, until the day you die.

You must read something that is non-fiction, educational, andcan be used to improve any area of your life.

Whether it be about entrepreneurship, personal development, or a job/career related topic ... you must read AT LEAST 10 pages each and every day.

That does not mean you can't read more than that, butyou must read a minimum of 10 pages.

You must physically read those pages ... meaning audiobooks DO NOT COUNT toward your 10 pages for the day.

I've been reading every day for the last 21 years ... and had I been reading at least 10 pages/day before that, I would without a doubt be further ahead in life than I am right now.

Use every reading session as an opportunity to sharpen your skill set ... and take complete control of your life.

Task #5: Take a progress picture

If you truly follow this program to a T, you will be able to look back and see how far you've come and what you've done.

In the beginning, it'll be hard totake your picture... trust me, I know.

People don't like being uncomfortable...

Which is what makes this task so important.

Because while taking a picture is actually a very simple task ... it teaches you to push through those uncomfortable moments or situations, andget the job done.

It also teachesyouthatEVERY detail matters, as small and insignificant as it may seem at the time ... and you can't forget about them, because that is what separatessuccessful people from everybody else.

For a completely detailed breakdown of the 75HARDprogram, each critical task, my experiences while completing 75 HARD, helpful tips and takeaways that can help you take control of your life forever, and everything you need to know to mastermentaltoughness... check out my book, THE BOOK ON MENTAL TOUGHNESS,today.


I speak from experience when I say that dedicating this relatively short amount of your life to developing skills you can use todominate whateverit is that you want in life ... is 1000% worth every bit of effort that goes into it.

You will learn to believe that you can accomplish big things ... and to dream bigger than you've ever imagined.

Through each difficult situation that you face during 75 HARD, you will earn a respect for yourself and your abilities ... that can only be earned in the mental and physical battles that you'll face during this program.

You can push yourself exponentially further than you've ever thought you were capable of.

That'swhy the goal of this program is not to teach you how to deal with each situation ... but to help you develop the skill to take control of any situation you find yourself in ... and own it.

If you complete all 75 days, EXACTLY how I lay it out for you in the 75 HARD program ... I guarantee thatyou will have the skills to significantly improve the rest of your life.

75 HARDwill help you develop character traits that you cannot buy ... traits that you can only earn ... traits that can change your life forever ... in just 75 days.

Can Anyone Do 75 HARD?

75 HARDis designed to benefit anyone looking to take complete control of their life ... no matter what your starting point is.

It's a transformative mental toughness program that can be scaled for ANYONE.

Winning at life is not about running as fast as you can, as hard as you can ... 24 hours a day.

It's about pulling yourself off the ground to go an extra step ... and doing it over and over and over and over again.

When you have that confidence and the traits that you develop through the program, you become indestructible ... you have something that others don't, that others haven't earned yet.

It might take you 100 tries, but I promise ... if you complete this program exactly how it is designed, you will have the tools to become a completely different person ... and you can change your life forever.

This program is for anyone willing to commit to change ... andtakeonwhat could be the hardest 75 days of their life.

75 HARD is not easy, but it is NECESSARY to gain the skills you'll need to take complete control of your life!

So, what is 75 HARD?

75 HARD is your ticket to becoming a better, stronger, more driven version of yourself.

75 HARD is for you.

Get started today.

Andy Frisella is an entrepreneur, bestselling author, highly sought after consultant and public speaker. Andy is the industry leading expert at customer loyalty, creating fanatical culture and building brick-and-mortar and online direct-to-consumer retail businesses. He has been featured in Inc., Entrepreneur & Forbes Magazine. From 2015-2019 he hosted The MFCEO Project, the #1 business and success podcast in the world. On his popular new podcast, REAL AF with Andy Frisella, he and his guests discuss, debate and laugh their way through trending topics and hot-button issues. Andy is also the creator of the 75 HARD program.


#75HARD: A Tactical Guide To Winning The War With Yourself

I've spent more than 25 years figuring out how to master mental toughness and I've put everything I've learned into a program called 75 HARD. In today's episode, I tell you what it's all about and how to 100x skills such as confidence, self-belief, discipline, grittiness & completely transform your life.

75 HARD: The Rules (2024)


How many people successfully complete 75 Hard? ›

OVER A MILLION PEOPLE FROM ALL OVER THE WORLD HAVE COMPLETED 75 HARD. Endless stories roll in every single day from people who completely changed their life. They've made massive physical transformations as a result of the mental transformation ...

How to successfully complete 75 Hard? ›

75 Hard requires six commitments you must complete every day for 75 days.
  1. Two 45-minute workouts. One must be outside.
  2. Adhering to a diet. You can pick the diet, but you can't cheat.
  3. Reading 10 pages of a self-help or educational book.
  4. Drinking a gallon of water.
  5. Taking a progress picture.
Jan 10, 2024

Does walking count for 75 Hard? ›

Here how 75 Hard works: For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.)

What are the rules for 75 Day Hard? ›

What are the rules of 75 Hard?
  • Follow a nutrition plan of your choice–no alcohol or cheat meals allowed.
  • Do two 45-minute workouts each day, one indoors and another outdoors.
  • Drink a gallon of water each day.
  • Read 10 pages of a self-improvement book each day.
  • Take a progress picture each day.
Feb 4, 2024

What are the drawbacks of 75 Hard? ›

The rules of the challenge are incredibly strict and decidedly not healthy. Dieting often leads to bingeing and weight cycling. Overexercising can lead to injury, and makes exercise feel really unpleasant. Taking photos of your body daily will wreak havoc on your body image.

Is 75 Hard worth doing? ›

Psychologists say that while the program can have mental-health benefits, certain vulnerable groups may be pushing themselves too far without benefit. Exercise experts also say the regimen could be too taxing for those who aren't young and active already, and could lead to physical injury.

Do garage workouts count for 75 Hard? ›

Does exercising in my garage/covered patio count as an outdoor workout? No. The purpose of the outdoor workout is to push yourself to expose yourself to the potential unpleasantness of the elements.

Can a beginner do 75 Hard? ›

75 Hard could be a good program for someone who's already active but probably isn't suitable for beginners, says certified personal trainer and nutrition coach Stephanie Thomas. “The daily list of activities and tasks to be completed can feel daunting for someone who is just getting into fitness,” she says.

Can you have a cheat day on 75 Hard? ›

For 75 days, participants must complete five critical daily tasks that double down on exercising twice a day, sticking to a rigid nutrition plan and strengthening your mental fortitude — all without rest, cheat days or substitutions.

Is sugar allowed in 75 Hard? ›

75 Hard Challenge Rules

Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.

Can you lose weight on 75 Hard? ›

Potential Weight Loss: While it's challenging to predict an exact amount of weight loss during the 75 Hard Challenge, many participants report significant transformations. Some individuals have shed 10, 20, or even 30 pounds during the 75 days.

What to eat during 75 Hard? ›

Opt for whole grains, brown rice, quinoa, sweet potatoes, and oats. These carbohydrates release energy slowly, keeping you fueled throughout the day. Pay attention to portion control and consume carbs around your workouts for optimal results.

Can you drink during 75 Hard? ›

You must choose a diet based on your goals and stick to it. But there's a second caveat to the rule: No cheat meals and no alcohol. In a culture that depends on after-work drinks or wine once the kids are in bed, Frisella acknowledges the difficulty of this task.

What are good workouts for 75 Hard? ›

Here are some of the workouts you can do for 75 HARD...
  • Weight lifting.
  • Running.
  • Biking.
  • Swimming.
  • Hiking.
  • Walking (I use a weighted vest to make it more challenging)
  • Rucking.
  • Interval training.

Does yoga count for 75 Hard? ›

The type of workout doesn't matter. You can run, lift weights, do a cross-training workout, go for a walk, or even do yoga. As long as you're getting up and getting your body moving with the intent to get better, it counts.

What percent of people finish 75 Hard? ›

Here's what he learned along the way, and his advice to set you on your own 75 day levelling up odyssey. What is 75 Hard and what are the benefits? 75 Hard is the brainchild of fitness beast Andy Frisella who claims that only one percent of people can complete it. (There's also 75 Soft, if you're feeling like a wuss).

Is 75 Hard achievable? ›

Personal trainer and kettlebell coach Sophie Banyard also completed 75 Hard, and she found the program tough but doable. “It taught me a lot about what you can actually fit into a day if you put your mind to it,” she says.

Who person completed the 75 Hard Challenge? ›

When the 75 Hard Challenge was first introduced, it seemed nearly insurmountable yet promised to be transformative. Many people embarked on this journey but faltered along the way. However, one individual from India not only undertook the 75 Hard Challenge on Instagram but successfully completed it—Ankit Baiyanpuria.

How much weight do people lose on 75 Hard? ›

Some individuals have shed 10, 20, or even 30 pounds during the 75 days. However, it's essential to recognize that weight loss is a highly individualized process, and factors like starting weight, body composition, and adherence to the challenge's principles play a crucial role.

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