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What is the 75 Hard Challenge?


The 75 Hard Challenge is a truly life-altering fitness program that can completely transform your physical and mental well-being. 


It was created by the renowned supplement expert Andy Frisella, and let me tell you, this challenge has gained popularity. It’s not always going to be a walk in the park, though—you’ll definitely break a sweat, have moments of pure joy, and maybe even let out a few colourful words along the way. But trust me when I say that committing to this challenge for 75 days is absolutely worth it.


In this article, we’ve covered everything you need to know about the 75 Hard Challenge. We’ll break down the ins and outs, explore why it works, and uncover all the amazing benefits you can expect. Plus, we’ll throw in some insider tips to help you successfully complete the challenge and make the most out of this incredible journey. 


So, get ready to dive in and discover how this challenge can truly improve your life.


It’s More Than Just a Fitness Challenge


But what exactly makes this challenge so incredibly popular and unique?


Let’s face it: true strength and genuine success don’t come easy. They are the results of persistent effort, unwavering determination, and a resilient mindset.


The beauty of the 75 Hard program lies in its ability to not only push you physically but also challenge you mentally. It’s designed to cultivate habits that will shake you out of your comfort zone and propel you towards personal growth. By establishing routines and fostering disciplined behaviour, this program pushes participants to their limits and even beyond. It’s all about self-improvement and embracing the power of discipline.

But Does 75-Hard Work?


Well, just ask the countless enthusiasts of the 75 Hard Challenge who have witnessed remarkable transformations. We’re talking about significant weight loss, impressive muscle gain, and the development of mental resilience, all within a relatively short period of time. It’s truly astonishing when you think about it.


What’s more, this challenge has even proven to be a game-changer for individuals battling depression, boosting their self-esteem, and igniting newfound entrepreneurial ventures. The impact it can have on one’s life is truly profound.


Of course, it’s essential to keep in mind that the effectiveness of most diets, challenges, and transformational programs ultimately depends on your commitment and adherence to them. Going from zero to all-in might be overwhelming for someone just starting out or for those already juggling many responsibilities. However, if you’re genuinely ready for a complete life change, then the 75 Hard Challenge may just be your ultimate ticket to transforming your overall health, fitness, and mindset for the better.


The Rules of the 75 Hard Challenge


Rule 1: Stick to a diet that works for you. Find a meal plan that suits your preferences and goals, whether it’s low-carb, balanced macros, or something else entirely. The key is to make healthy choices that align with your body’s needs.


Rule 2: Stay hydrated by drinking a gallon of water every day. It may sound like a lot, but trust me, your body will thank you for it. Plus, it’s a great way to flush out toxins and keep your energy levels up.


Rule 3: Get moving with two 45-minute workouts each day. You can mix it up—whether it’s hitting the gym, going for a run, or trying out a new fitness class. The important thing is to challenge yourself physically and make exercise a non-negotiable part of your routine.


Rule 4: Feed your mind by reading 10 pages of a self-help or non-fiction book daily. It’s a small commitment that can have a big impact on your personal growth. Choose a book that inspires you, teaches you something new, or helps you develop a positive mindset.


Rule 5: Document your progress with a daily selfie. It’s a tangible way to track your journey and witness the changes happening within you. Plus, it can serve as a powerful motivator when you see the transformations taking place.


Rule 6: Say goodbye to alcohol and cheat meals. During the 75 days, it’s important to prioritize nourishing your body and sticking to your chosen diet. By eliminating these indulgences, you’ll not only see better physical results but also strengthen your willpower.


Rule 7: Last but not least, commit to following all these rules for a full 75 days without any breaks. It may sound like a long time, but trust me, the sense of accomplishment and personal growth you’ll experience will make it all worthwhile.


Remember, these rules are designed to challenge you, but they are achievable. Embrace the journey, stay committed, and watch yourself transform in ways you never thought possible. 


Benefits of the 75 Hard Challenge

Let’s explore the incredible benefits that come with taking on the 75 Hard Challenge.

1. Enhanced Mental Resilience and Discipline


It’s not just about physical gains—it’s about cultivating mental resilience and discipline. Here’s why this challenge can be a game-changer for your mind:


  • Consistency and Commitment: The challenge requires you to stick to a routine for 75 days without any breaks. It takes a great deal of discipline and consistency to follow through with this. Even when you don’t feel like working out or sticking to your diet, you have to push through. This consistent commitment develops your mental resilience over time, making you more mentally tough.


  • Overcoming Obstacles: During the 75 days, you’ll likely face several obstacles, whether they’re physical (like a difficult workout), emotional (like feeling demotivated), or situational (like a busy schedule). Overcoming these obstacles and staying committed to the program helps build mental resilience. You learn that you’re capable of pushing past your perceived limits, and this realisation boosts your mental toughness.


  • Stress Management: Regular physical exercise is a key part of the 75 Hard Challenge. Exercise is known to be beneficial for mental health as it releases endorphins, the body’s natural mood lifters. Additionally, the discipline required to stick to the routine can improve your ability to manage stress, further enhancing your mental resilience.


  • Increased Self-Efficacy: As you progress through the challenge and start noticing changes in your body and mind, you’ll start to believe more in your abilities. This increased self-efficacy or belief in your capabilities is a big part of mental toughness.


So, by sticking with the 75 Hard challenge, you’re not just building muscles, you’re building a stronger mind as well. You’re developing the discipline and resilience that can help you tackle any challenge life throws at you with a gritted smile.


2. Improved Physical Strength, Endurance, and Appearance


Those 75 Hard workouts? They’ll whip you into the best shape of your life. Expect strength, endurance, and a transformation that’ll have you double-taking in the mirror here are the three main reasons why the 75 Hard challenge is a game-changer for your physical strength, endurance, and appearance. 


  • Improved Physical Strength: Those 75 Hard workouts will whip you into the best shape of your life. Committing to two 45-minute workouts each day, with one done outdoors to soak up some vitamin D and enjoy nature, is key. This consistent exercise routine helps boost your overall physical strength. Your muscles adapt and grow stronger as you challenge them with each workout. It’s all about progressive overload—continually increasing the stimulus to promote strength and muscle gains. Just keep showing up and you’ll witness impressive progress.


  • Increased Endurance: Everyone forgets about cardio when it comes to training but cardiovascular fitness improves our stress resilience, energy and ability to tolerate training load. Cardiovascular exercises like running, biking, or swimming improve your heart’s ability to pump blood, while resistance training improves the strength of specific muscle groups. Over time, you’ll find that you can perform activities for longer periods without getting winded, you’ll have more energy day to day and you’ll notice across all areas of your life not just in the gym. 


  • Transformed Appearance: When you combine regular exercise with a consistent, healthy diet—as required by the 75 Hard challenge—you create a caloric deficit. This means you’re burning more calories than you’re consuming, which leads to fat loss. At the same time, your consistent workouts lead to muscle growth. The end result? 


A transformation in your physical appearance. You might notice decreased body fat, more visible muscle definition, and an overall healthier-looking physique.


The 75 Hard Challenge isn’t a walk in the park—it’s a physically demanding regimen that’s designed to push your limits. But if you stick with it, the payoff can be a stronger, fitter, and more resilient you. If you’re able to commit and complete the full 75 days expect a transformation that’ll have you doing double-takes every time you pass a mirror at the person you’ll become not just physically but mentally. Don’t believe read Rob Cressey’s story.


3. The Mindset Shift


When it comes to transformations, it’s easy to get caught up in physical changes. But let’s be real—the most significant changes go far beyond what you see in the mirror. The 75 Hard Challenge is about so much more than just transforming your fitness. It’s about unlocking a whole new level of confidence, self-esteem, mood, and adopting a growth mindset that empowers you to tackle obstacles and challenges head-on. And trust me, these changes can have a profound impact on various aspects of your life.


One of the key ways to foster personal growth and mindset shift is through self-development books. These books are written by individuals who have taken different paths in life, built successful businesses, changed the world, and cultivated unique perspectives that can be applied to everyday life. Learning from these people can be incredibly enlightening and transformative.


Some of the best reads that come to mind are:

  • “Atomic Habits” by James Clear: This book delves into the power of small habits and how they can lead to remarkable transformations.
  • “Essentialism” by Greg McKeown: In this book, you’ll discover the art of focusing on what truly matters and eliminating non-essential distractions.
  • “The Subtle Art of Not Giving a F*ck” by Mark Manson: This unconventional guide challenges societal norms and encourages you to prioritise what truly brings fulfilment.
  • “Mindset” by Carol Dweck: Explore the power of having a growth mindset versus a fixed mindset and how it can shape your success and personal development. 

4. Development of Healthy Habits and Lifestyle Changes


75 Hard isn’t just a workout program; it’s a whole lifestyle reboot. According to research habit formation can take an average of 59 to 70 days. According to a 2012 study published in the British Journal of General Practice, it can take about 59 days until a new habit becomes automatic or autonomous. 


Further stating that implementing routine-based and time-based cues help to increase the chances of habit formation. You’ll come out of it with habits that could last a lifetime and continue to benefit your life for years to come. 


Tips for Nailing the 75 Hard Challenge


1. Overcoming Challenges and Staying Motivated


Set goals, use positive affirmations, and visualise your success. Don’t think about just the physical change, ask yourself reflective based questions such as this to help correlate emotions with behaviours; 


  • How do I want to feel in 75 days?
  • What do I want to have accomplished? 
  • If I tick every single box for 75 days what else could I achieve?
  • What happens after 75 days? Map out 12 weeks?
  • Where do I want my life to be in 12 months?



2. Handling Cravings and Temptations


Plan meals, find healthier alternatives to your cravings (sorry, no healthy substitute for biscuits), and drink water—lots of it! 


  • Plan Your Meals: Having a well-thought-out meal plan can be a game-changer. By preparing nutritious and satisfying meals in advance, you’ll be less likely to give in to unhealthy cravings. Fill your plate with nourishing foods that fuel your body and keep you satisfied throughout the day. Check out our helpful blog on meal prep.


  • Discover Healthier Alternatives: While there may not be a direct healthy substitute for every craving (we feel you, biscuit lovers), you can still find alternatives that satisfy your taste buds without derailing your progress. Explore healthier versions of your favourite treats or discover new snacks that are both delicious and nutritious. It’s all about finding a balance between enjoying your food and making healthier choices.



3. Tracking Progress and Celebrating Milestones


Tracking your progress and celebrating the small wins are essential for staying motivated and focused throughout your journey. Here’s how you can effectively monitor your progress and make each milestone a cause for celebration:


  • Keep a Journal: A journal is your personal companion on this transformative adventure. Use it to record your thoughts, emotions, and experiences along the way. In addition, track important measurements like waist and hip circumferences at the start of your journey, and update them periodically to see the changes over time. This tangible record will serve as a reminder of how far you’ve come and provide valuable insights into your progress.


  • Capture Daily Selfies: Don’t underestimate the power of a visual representation of your transformation. Take daily selfies and save them in a dedicated folder on your phone. As time progresses, comparing these images will help you notice subtle changes in your body composition, posture, and overall appearance. It’s a fantastic way to witness your own growth and boost your confidence.


Avoiding Common Pitfalls 


When taking on the 75 Hard Challenge, it’s important to navigate potential pitfalls to ensure a smooth and successful journey. Here are some common pitfalls to be aware of and how to overcome them:


  • Underestimating the Mental Aspect: Don’t overlook the mental component of the challenge. While it’s crucial to focus on physical fitness, remember that building mental resilience and discipline is equally important. Don’t overcomplicate your diet and workout routine; instead, approach them with a practical mindset. Keeping things simple and manageable will help you stay consistent and avoid feeling overwhelmed.


  • Overcomplicating the Diet and Workout Routine: It’s easy to get caught up in complex diet plans and intricate workout regimens. However, simplicity and consistency are the keys to long-term success. Instead of trying to implement complicated strategies, focus on sustainable habits that you can maintain even after the challenge ends. Adherence over time is what truly drives progress and lasting results.


Here’s a helpful rule to remember: “Don’t let the ball bounce twice.” It’s okay to have off days or slip-ups, but the key is to bounce back quickly. If you miss a workout or make a dietary mistake, don’t beat yourself up. Instead, commit to getting back on track the following day. By adopting this mindset, you’ll maintain your momentum and prevent minor setbacks from derailing your progress.


By being aware of these common pitfalls and approaching the challenge with a balanced mindset, you’ll set yourself up for success. Remember, it’s about progress, not perfection. Stay focused, keep things simple and consistent, and embrace the journey towards a healthier, stronger you.


Should You Do 75-Hard?


Well, that’s up to you! But remember, the potential rewards are huge not just physically, but mentally. 


Ready to sweat, grow, and maybe even transform your life? Then maybe, just maybe, you’re ready for the 75 Hard challenge


At Crunch Fitness, we understand that taking on such a challenge can come with its share of concerns and uncertainties. That’s why our team is here to support you every step of the way. If you have any questions, need guidance, or simply want some extra motivation, don’t hesitate to reach out to our friendly team. We’re dedicated to helping you stay on track and achieve your goals.


To help you get started, we’re offering a special incentive. Claim your 3-day free gym pass to Crunch Fitness and experience our state-of-the-art facilities, expert trainers, and supportive community. This pass will give you a taste of what our gym has to offer and help you kickstart your fitness journey.


So, if you’re ready to challenge yourself, push your limits, and unlock your full potential, give the 75 Hard challenge a shot. And remember, Crunch Fitness is here to support you along the way. Let’s embark on this transformative journey together.


No pressure to join. No judgments. Experience everything under one roof with over 2000sqm of fresh and clean fun!+

+Ts and Cs apply. Some restrictions apply, see free pass confirmation for details.


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