“This is a program that can change your life... starting from the inside.”
That's what it says on the official 75HARD website, and after completing the program on August 14, 2022, I can say this: 100% true.
WHAT IS 75HARD
But let's start at the very beginning: What is 75HARD? 75HARD is a program developed by Andy Frisella ( @andyfrisella on IG). Andy is a successful entrepreneur (founder of 1ST PHORM & host of the podcast REAL AF (formerly "The MFCEO Project") and public speaker. With his 20+ years of business experience, he knows how to motivate you and provide you with a step-by-step guide to success – that's what his podcast is based on. He helps people get the most out of themselves, even if we have to take what he calls a "punch in the face" with his real-life talks. If you want to read more about him, which I recommend (and of course, his podcast), you can find his website here:
https://andyfrisella.com/pages/about-andy-frisella
According to Andy, 75HARD is a transformative mental strength program . The info page describes it this way:
- Consider this an Ironman for your brain
- How to take complete control of your life in just 75 days
75HARD can change your life—from your mindset to the level of discipline with which you approach each task.
75HARD is the only program that can permanently change your life...from your mindset to the level of discipline with which you approach every single task that lies before you.
The goal is to increase the following characteristics of your personality many times over:
- Self-confidence
- self-respect
- self-esteem
- Perseverance
- Doggedness
- discipline
Let's be clear: Although the program includes a fitness component—which I'll get to in the next section—it's a program for improving your personality. It's primarily focused on the mental component. And best of all, it doesn't cost you a cent.
However, you are making a commitment…for 75 days.
75HARD - THE RULES
The program consists of six "critical" tasks that must be completed every day for 75 days straight. Every. Single. Day. For 75 days.
These 6 tasks are:
- Create a nutrition plan for your goals (losing weight, building muscle, etc.)
- No alcohol and no cheat meals.
- Complete two training sessions of at least 45 minutes each day, one of which must be outdoors and at least 3-4 hours apart.
- Drink four liters of water every day.
- Read 10 pages of a book every day on the topic of business, personal development, etc., i.e. no fiction, no novels.
- Take a picture of yourself every day to record your physical progress.
As you can see, the Critical Tasks are all about improving yourself: from your physical to your mental fitness. You will develop the qualities and habits necessary for success in life.
Two very important points that absolutely must be mentioned:
- The program may not be modified or adapted. ZERO COMPROMISE, ZERO DEVIATIONS.
- If you fail just one of these tasks in a day, you start again on Day 1. That's right. On Day 67, did you forget your photo, drink only 3.5 liters of water, or only take a sip of beer? Back to Day 1.
So much for the basics. Now I'd like to show you what my days looked like, what kind of exercise I did, how I managed my program, my business, my family, etc., and how I managed my time.
My daily routine
I'm self-employed and the father of a son who was almost two years old at the time. And it didn't matter whether the nights were interrupted or not.
Each day looked something like this:
Alarm at 5 a.m. 1 liter of water, read 10 pages, and drink a coffee. Take a photo, and then the first exercise session. The first exercise session in the summer was almost always a cardio session, meaning I cycled for 45-60 minutes every day—depending on the length of the ride. If that didn't work out, then it was 45 minutes of yoga.
Work until about 4 p.m., then strength training at the camp or at a calisthenics park, yoga, a second round of cycling or running. Then family time and more work. Often, while cycling at lunchtime/in the evening or on weekends, I would pack the little one in the bike trailer and ride with him for the 45 minutes. This made the whole thing a bit more strenuous, but the gains in strength and fitness were not to be ignored. Above all, at some point, you start looking for harder and more challenging routes and think to yourself: How can I make this even harder and more strenuous?
I usually ate from 10:00 a.m. to about 7:00 p.m. Drinking four liters of water a day was never a problem for me, especially in the summer. Since I hardly drink alcohol and follow a clean diet, this was also relatively easy for me – although I did sometimes crave a cold beer or an ice cream.
During the program, you'll read at least 750 pages. The books I've read are the following, with David Goggins' being the most compelling on the topic of discipline and mental toughness:
Click here to Book Can't hurt me * or click on the image above to go to the product.
- 75 HARD: A TACTICAL GUIDE TO WINNING THE WAR WITH YOURSELF - Andy Frisella
- Make Your Bed: Feel grounded and think positive in 10 simple steps - Admiral William H. McRaven *
- The Almanack of Naval Ravikant: A Guide to Wealth and Happiness - Eric Jorgenson *
The benefits
Many people I've spoken to, or people online, say they don't have time for it. Working out twice a day? How's that even possible? We all have the same 24 hours, and if you really pay attention to what you spend your time on and even write it down, you'll see how much time you're wasting. Whether it's scrolling through social media, binge-watching TV shows, working inefficiently without structure, or other "useless" activities.
75HARD forces you to identify time-wasters and eliminate them. You'll learn time management and how to bring structure into your daily routine. Of course, I described a perfect day above. But life can sometimes completely derail even your perfectly structured days, so that your second workout doesn't take place until 11:00 PM, even if you have to get up at 4:00/5:00 AM the next day, etc., where the next workout is waiting for you right away.
The program teaches you discipline – mindfully completing your tasks every day and pushing through, even when you don't feel like it. Even when you're tired. Even when your muscles are sore all over, everything hurts, and you'd rather sleep for 10 hours. For the first few days, that's what motivates you. But what happens when that initial motivation fades? Then discipline takes over, because:
Discipline > Motivation
You'll increase your stamina, your resilience, and your mental strength. Of course, I didn't feel like training in 37-degree heat every day, or doing meal prep again, etc. That's where the so-called "b*tch" voice comes into play—as Andy calls it. The voice that tries to convince you: "Oh, come on, it's fine if you only cycle for 40 minutes today. A small scoop of chocolate ice cream, what's the big deal? No one will notice anyway."
DETAILS MATTER.
DON'T. LIE. TO. YOURSELF.
NEVER.
Let your Boss Voice win the battle.
In any case, by the summer of 2022, I was fitter than I'd been in a long time, having run almost 150 km and cycled almost 1000 km in 75 days, as well as completing 45 strength training sessions. I especially noticed the increased fitness when I went to play soccer with friends in a soccer hall about halfway through the program. Without exaggerating, I ran and moved nonstop for 60 minutes. At the end, I still had the energy and could have continued, whereas the rest of the program was already destroyed after 45 minutes.
I was then able to transfer this discipline to my business, which helped me make further progress there as well.
Since this post is already quite long, I'd like to end it with a few closing words. If you're struggling, dissatisfied with your current situation, your body, etc., then stick to this program. Not in two weeks, not when summer is over, but tomorrow. If you really want it, you can do it, and you'll be proud of yourself – if you follow the rules, do it exactly as described, and don't lie to yourself. The program is a mindset reset and can change your life.
Don't believe me? Check out #75HARD on Instagram, check out YouTube, or check out the REAL AF podcast, and read or listen to the stories. It's insane what's possible if you just want it.
Step on the gas. Pull through. We say: Musch gebba.
PS: My little brother completed 75HARD from January to March 2022 and now again in the summer of 2023. You're a machine, bro.
If you want to learn more about the program and hear what Andy Frisella himself has to say about it, then listen here:
208. #75HARD + #LIVEHARD: Winning The War Within & Unlocking Your Full Potential
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