75 hard / medium

The 75 Hard Challenge is an intense mental discipline program designed to build resilience and healthy habits over 75 days. Started by Andy Frisella, it incorporates daily workouts, strict dieting, and personal development through reading. To succeed, participants are required to engage in two 45-minute workouts daily, with one session done outdoors, ensuring a commitment to physical health regardless of weather conditions. Additionally, hydration is crucial, with a target of drinking one gallon of water daily, promoting better overall health and energy levels. A balanced diet is fundamental in this challenge, emphasizing protein, fruits, and vegetables while allowing for one cheat snack weekly to maintain morale. This approach is strategic, as it allows indulgence without derailing progress. To further enhance the journey, participants are encouraged to read at least 10 pages of a non-fiction book daily, fostering continuous learning and self-improvement. The '75 Medium' version provides a milder path, focusing on gradual adjustments in fitness and diet, especially beneficial for newcomers seeking to adopt a healthier lifestyle. This route includes manageable expectations like drinking 120 ounces of water and incorporating various exercises while prioritizing protein intake and mental well-being through nightly journaling and sufficient sleep. By fostering these habits, participants can attain a healthier lifestyle and develop immense self-discipline, crucial for long-term success. Ultimately, whether pursuing the full challenge or the medium version, the key is consistency and commitment to daily improvements.