Adapting the 75 Hard Challenge for Beginers

The 75 Hard Challenge is a transformative mental toughness program designed to push your limits and build resilience. Created by entrepreneur Andy Frisella, this challenge is not just about physical fitness but also about strengthening your mental fortitude.

1. Follow a Diet

Stick to a structured eating plan of your choice, with no cheat meals or alcohol.

For beginners: Choose a balanced and sustainable diet that suits your lifestyle. Focus on whole foods, and allow yourself occasional treats to avoid feeling deprived.

2. Two 45-minute Workouts

Complete two workouts each day, one of which must be outdoors.

For beginners: Instead of two 45-minute workouts,start with two 30-minute sessions. One can be a light activity like walking or stretching, and the other can be more vigorous, such as a home workout or yoga.

3. Drink 3L of Water every day

Stay hydrated by drinking 3L of water every day.

For beginners: Aim to drink at least 2 liters of water daily, gradually increasing your intake as you get used to it.

4. Read 10 Pages

Read 10 pages of a non-fiction book to stimulate your mind (audio books don’t count).

For beginners:
Start by reading 5 pages of a non-fiction book each day. This can help you build the habit without feeling over whelmed.

5. Take Progress Picture

Document your journey with a daily progress photo.

For beginners: Instead of daily photos, take a progress picture once a week to track your journey.