75 Hard Program | 44Seven Media (2024)

What diet should I choose?

75 Hard Program,

You don’t need to necessarily stick to a specific fad diet. You can absolutely follow a defined plan if you find one that fits with your personal goals and body, but in general, your goal should be healthy, clean eating. Be conscious of what you’re eating, don’t just...

How long do I need to wait between workouts?

75 Hard Program, Workouts

You should try to give yourself ample recovery time between workouts. This means you should try for at least 3-4 hours rest between workouts.

Is coffee allowed?

75 Hard Program,

Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

What kind of books can I read?

75 Hard Program, General Program Questions

For your daily reading, you should be reading any type of non-fiction books that will help you develop skills and knowledge to improve yourself. This means personal development, business, history, fitness, etc.

Any tips on preparing for 75 Hard?

75 Hard Program, General Program Questions

Don’t over think it. Just start. Plan your day the night before – what times you’ll workout, if you need to pack a gym bag to go to work, what you’ll eat, etc. For your meals – keep it simple. Always get a lean source of protein, complex carbs like sweet potato or...

Can I add flavoring to my water?

75 Hard Program,

Someone told me a gallon of water is too much.

75 Hard Program,

If you’re doing two 45 minute workouts a day, it’s important to maintain proper hydration levels. The water will also help to flush toxins from your body and has numerous health benefits. *If you are advised by your physician to not drink that much water because of an...

Can I drink diet soda?

75 Hard Program,

Yes, since it doesn’t have sugars, a diet soda is okay. It doesn’t count toward your water intake though.

Does exercising in my garage/covered patio count as an outdoor workout?

75 Hard Program, Workouts

No. The purpose of the outdoor workout is to push yourself to expose yourself to the potential unpleasantness of the elements. It’s more than just the exercise. You are training yourself to take on tasks regardless of what stands in your way. This translates to every...

I’d like more detailed water tracking in the app.

75 Hard Program,

Because people track water in so many different ways, tracking water in an app can be so varied and complex that there are apps just devoted to tracking water. In an effort to keep the app focused and simple and not overload it with complexity, we chose not to add in...

How do I stop binge eating?

75 Hard Program,

Give your body the nutrients it needs. If you have a diet of simple carbs, sugars, etc. your body is craving nutrient dense food. When you get a healthy diet in play that is protein rich you’ll feel full much longer and won’t have the desire to snack.

Where can I learn more about the phases that come after 75 Hard?

75 Hard Program, Progression, General Program Questions

Andy released a thorough and informative podcast on the additional phases: https://andyfrisella.com/blogs/realaf-podcast/80-live-hard-the-ironman-for-your-brain

I need ideas for my outdoor workouts.

75 Hard Program, Workouts

Resistance band workouts, outdoor yoga, ride a bike, walk in the woods, jump rope, body weight outdoor workout, walk on your country road or neighborhood, jumping jacks paired with sprints, fence post runs, you can make anything into a workout.

Does a 45 minute outdoor walk count as my outdoor workout?

75 Hard Program, Workouts

Yes! Just make sure that you’re walking with intention, not just out for a leisurely stroll.

Can I just do a single 90 minute workout instead of two 45 minute workouts?

75 Hard Program, Workouts

No, your workouts need to have a break in between.

Do audiobooks count as reading?

75 Hard Program, General Program Questions

No. You must be reading an actual book with your eyes (or by touch if you are vision impaired). It’s too easy to get distracted by your environment or roaming thoughts while reading an audio book and not pay attention. Additionally, setting aside the time for reading...

I’m just starting 75 Hard. Should I start on Phase 1?

75 Hard Program, General Program Questions

No, Phase 1 comes after 75 Hard. Think of 75 Hard as the intense bootcamp to prepare you to take on the other phases of the year-long program.

Can I change the daily tasks?

75 Hard Program, General Program Questions

No. Every task in the program is there for a reason. The program is designed to be done with zero substitutions and zero compromises.

Is 75 Hard a fitness or weight loss program?

75 Hard Program, General Program Questions

No. 75 Hard is a mental toughness program that will help you build the mental discipline you need to succeed in all areas of your life, including your fitness and weight loss goals. But the program itself is not designed as a specific fitness or weight loss program....

I struggle with self-discipline, focus, and impulse control. Advice on succeeding with 75Hard?

75 Hard Program, General Program Questions

You have already identified your struggles. It’s time to face them head on. Get an accountability partner that you’ll chat with daily. Through this program you will develop mental toughness that will spread to all areas of your life.

I’m pregnant. Can I still do 75 Hard?

75 Hard Program, General Program Questions

1)You’ll want to consult your doctor. 2)You can start but during your recovery you’ll need to break anyway so you’ll want to recover from pregnancy then start the program over head on.

Can I start any day that I want?

75 Hard Program, General Program Questions

Yes! You do not need to wait for any special date to start. The best time to start is now. Don’t tell yourself that you’re waiting until you’re “ready” because you will always find an excuse to tell yourself about why you’re putting it off.