75 Hard Program: A Straightforward Guide to Nail the Challenge

If you’ve heard about the 75 Hard Program, you’re probably wondering what it really means and whether you can stick to it. In short, it’s a 75‑day mental toughness plan that mixes diet, exercise, reading, and daily habits. No fancy equipment, no loopholes – just clear rules you follow every single day.

What the 75 Hard Program Actually Requires

There are five core rules, and you must complete each one without missing a day:

• Follow a strict diet – no cheat meals, no alcohol.
• Do two 45‑minute workouts daily, one of them outdoors.
• Drink a gallon (about 3.8 L) of water every day.
• Read at least 10 pages of a non‑fiction book.
• Take a progress photo each day.

Missing any rule means you start over from day one. That’s why the program feels tough, but it also builds a habit of consistency.

Practical Tips to Stay on Track

1. **Pick a diet you can actually eat** – Whether it’s low‑carb, intermittent fasting, or a clean‑eating plan, choose something realistic for 75 days. Write your meals in a simple spreadsheet so you don’t waste time deciding.

2. **Schedule workouts like meetings** – Put the two sessions in your calendar, treat them as non‑negotiable appointments. If the weather’s bad, a home circuit or a treadmill session still counts as “outdoor” if you’re moving outside the house.

3. **Use a water bottle with marks** – Fill it up eight times a day and track each refill. It prevents the feeling of constantly drinking without knowing how much you’ve actually had.

4. **Read on the go** – Keep an e‑book or audiobook on your phone during commutes. Ten pages sound tiny, but a short commute can be enough.

5. **Take photos fast** – Snap a quick selfie after a workout. It’s faster than setting up a whole photo session and you still get the visual progress.

6. **Plan for setbacks** – If you’re sick or injured, note the reason and adjust the plan. Some people choose to pause the clock, while others restart – decide what works for you before you begin.

Remember, the idea isn’t just to lose weight; it’s to train your mind to follow through even when you don’t feel like it. That mental edge often shows up in work, relationships, and other goals.

Finally, keep a simple journal of how each day feels. Write a sentence about energy, mood, or a small win. Over 75 days you’ll see patterns you wouldn’t notice otherwise.

So, if you’re ready to prove to yourself that consistency beats motivation, grab a water bottle, pick a book, and start day one of the 75 Hard Program. The rules are strict, but the results—both physical and mental—are worth the effort.