What is the 75 Hard challenge? All 5 rules.

The official 75 Hard challenge created by Andy Frisella consists of the following rules:


1. Structured Diet + No Alcohol: Follow a diet that is geared towards your goal (keto, paleo, vegetarian, carnivore, calorie deficit, calorie surplus, etc..) for 75 days straight. No cheat meals, no deviations, no alcohol.

> Helps you build extreme discipline and let's you gain control over every decision in your life. The diet is the most important part for a physical transformation.

2. Gallon of Water: Drink a gallon of water every day. Use a gallon water bottle to track your water intake with time markers and make sure you drink a gallon of water every day.

> Stay hydrated and support healthy bodily functions.

3. Two 45' Workouts: Complete two 45 minute-workouts each day. One of the two workouts must be done outside. It can be any type of workout, such as weightlifting, HIIT, walking, yoga, etc.. 

> Improve physical strength and endurance.

4. Read 10 Pages: You must read 10 pages of a non-fiction, educational book that helps towards improving your life. It has to be a physical book or e-reader, audiobooks do not count.

> Learn new skills, take control of your life.

5. Progress Picture: Take a daily progress photo of yourself.

> Helps you get through uncomfortable moments.


Main Rule: You must complete all of the tasks without missing a single day to successfully complete the 75 Hard challenge. If you skip any rule or task you must start over from day one.


Read: All benefits of completing the 75 Hard challenge


Check out our gallon water bottles to make sure you drink a gallon of water a day:

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