The 75 Hard Challenge: Because Why Not?
In late 2024, I heard about the 75 Hard Challenge by Andy Frisella. The challenge is simple yet demanding: for 75 days straight, you must complete five specific tasks daily without any exceptions. The rules are strict - miss one task, and you start over from day one.
The Five Tasks
- Follow a Diet: Any diet of your choice, but no cheat meals or alcohol. I calculated my macros and stuck to a high-protein, moderate-carb, low-fat diet.
- Two Workouts: Two 45-minute workouts per day, one of which must be outdoors.
- Drink Water: One gallon of water daily.
- Read:
10 pages of a non-fiction book daily.Instead, I opted for 15 mins of audiobooks and reading. - Progress Picture:
Take a daily progress picture.Instead, I take weekly pictures.
Why I Started
I was looking for a way to push my limits and build lasting discipline. I had done long stretches of disciplined working out but it didn't become a lasting habit for me. At the same time, my mental and physical health were not where I wanted them to be. The challenge was intriguing and the reviews from people who followed through were inspiring. I wanted to test my mental toughness and see how far I could go when I committed to something fully.
The Journey Begins
After wishing to do it for a couple months, one random morning in February 2025, I woke up and just decided to start. I had already gotten and prepped everything I'd need for my meals and workouts. The first few days were surprisingly manageable. The structure of the challenge helped me stay focused, and I found myself looking forward to the workouts and the sense of accomplishment that came with completing each task.
The Meat and Potatoes
I must say this before anything else: DO NOT EVER COMPROMISE ON YOUR SLEEP.
I experimented with what works best for me for a couple weeks. That included testing whether strength training in the morning or evening worked better, what kinds of food kept me satiated, how to avoid injuries, and how to stay motivated.
For the workouts, I settled on a mix of strength training and cardio. Evenings were usually reserved for weightlifting, while mornings were perfect for outdoor runs or cycling. The outdoor workouts were a refreshing change of pace and helped me connect with nature.
For my food, I kept it simple, delicious, and easy to prepare. I eat the same thing every day. While that might sound boring, it made meal prep a breeze and helped me avoid decision fatigue. There is a lot you can do with the same ingredients prepped in different permutations like making different marinades for chicken, etc. It also helps to keep things consistent to track progress.
Overcoming Challenges
Despite the initial excitement, I faced challenges along the way. There were days when I felt fatigued or unmotivated, and the strict rules of the challenge weighed on me. Finding a support system through friends helped me stay accountable and motivated. Some days I ended up going to gym at 11 pm just so I could get my second workout in.
Morning workouts were surprisingly easier. I love cycling so getting out on my bike for 45 mins was a joy. I remember days when it would be snowing and raining but I would still go out - no complaints. I would look forward to that time outside.
A complaint and realization: eating calories is way easier than burning them. I was in a calorie deficit, staying active for at least 90 mins every day and the weight loss was still steady (which is how I wanted it). Some days I'd be shocked at how little I needed to eat to just be 300-500 calories below my TDEE. Drinking water came naturally since I was working out so much and a big fan of water anyway.
Lessons Learned
Throughout the 75 days, I learned valuable lessons about discipline, resilience, and the power of consistency. The challenge could've been anything - build something, make omelettes or clap every day. The details can whatever you need them to be. As long as you stick to something positive, you will find value in committing to it. I discovered that pushing my limits not only improved my physical health but also had a profound impact on my mental well-being.
What I got out of it:
- I love cycling. It's the thing that changes my whole day. I get to go to places on my own terms, explore, and take time away from screens.
- I can push through discomfort and fatigue. The challenge taught me that my limits are often self-imposed, and I can achieve more than I think. I've had struggles with mental inertia and momentum. I still do but I don't question whether I can do something or not. I just do it (hi Nike! 😄).
- Strength and mobility training is non-negotiable for a better quality of life.
Conclusion and Beyond The Challenge
The challenge was more than just a physical challenge; it was a journey of self-discovery and personal growth. Reflecting on the experience, I realized that the habits I built during those 75 days have become a permanent part of my lifestyle.
Instead of working out every day, I take 2 active recovery days a week now. I still drink a ton of water. My nutrition is even more optimized. Instead of taking the bus or Uber, I cycle and walk everywhere I can. My perspective on life, distances, cities, challenges, and myself has changed.
