As someone who’s lived through the crucible of infantry training, thrived in the disciplined halls of West Point, and led soldiers as an Armor officer, I don’t use the word “challenge” lightly. 75 HARD is not just a workout plan—it’s a full-spectrum test of mental resilience and personal integrity.
Created by Andy Frisella, the program is straightforward yet brutally uncompromising:
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Two 45-minute workouts a day (one outdoors, rain or shine),
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Follow a diet (no cheat meals, no alcohol),
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Read 10 pages of a non-fiction book,
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Take a daily progress photo,
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Drink a gallon of water.
Miss a single task? Start over.
Frisella describes 75 HARD as “a transformative mental toughness program—not a fitness challenge.” And that distinction is what resonates most with me. The habits you forge here aren’t just about muscle or macros—they’re about self-respect, consistency, and showing up when no one is watching.
Why I Respect It
As a soldier, I respected structure and discipline. As a coach, I respect systems that generate results. 75 HARD delivers both. It strips away your excuses and exposes your default patterns under stress. And that’s where the gold is.
But as the author of Lean by Habit, I also believe that while intensity is impressive, consistency is what changes lives. Most people don’t need more motivation—they need better systems.
A 75 HARD–Inspired Approach (The Lean by Habit Way)
If you’re not ready to go full-send on 75 HARD, here’s how I’d distill its essence using the Lean by Habit principles:
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Shrink the Habit: Instead of two 45-minute workouts, start with one 30-minute session and a daily 10-minute walk. You can ramp up your commitments the next time you take up the challenge.
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Create Triggers: Anchor your water intake to meals. Set your book next to your coffee pot. Put your gym clothes on your chair the night before.
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Shape the Environment: Remove alcohol from your home. Put your goals in visible places. Surround yourself with others who value discipline.
It’s not about going “soft”—it’s about building sustainability into your discipline. Remember: “Success is a few simple disciplines, practiced every day.” (Jim Rohn)
Quotes That Hit Home
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“You don’t become disciplined by accident. You become disciplined by doing.” — Andy Frisella
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“You’re either working on discipline or letting weakness win.”
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“Mental toughness is doing what you said you were going to do long after the mood you said it in has left you.”
Key Takeaways
✅ 75 HARD proves mental toughness is built, not born.
✅ The structure can expose—and eliminate—self-sabotaging habits.
✅ Intensity is valuable, but systems of consistency make transformation sustainable.
✅ Start with what you can do daily. Master the basics. Grow from there.
Whether you go all-in or scale it to fit your current lifestyle, the real reward of 75 HARD is ownership—of your mind, your time, your habits, and ultimately, your life.
Related Articles:
- 3-Month Body Transformation Plan: Step-by-Step Guide
- 7 Keys to Transform Your Life with Tiny Daily Habits
- How to Build Lasting Healthy Habits in Your 40s: A 3-Step Blueprint Inspired by Atomic Habits
- 7 Daily Habits Inspired by Atomic Habits to Lose Body Fat (Without Dieting)
💥 Ready to Transform Your Body — One Habit at a Time
Lean by Habit gives you a simple, proven system to build lasting fitness and nutrition habits — without relying on willpower.
👉 Grab your copy of Lean by Habit today on Amazon and take the first step toward a healthier, stronger you.
#75Hard, #75HardChallenge
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