Lose weight the flexible way: Ditch the rigid rules of 75 Hard

At first glance, the 75 Hard challenge might seem like the ultimate shortcut to a physical transformation. Take on two workouts a day, no cheat meals, and a diet so strict it would make a nutritionist nervous.

Marketed as a transformative mental toughness program, it’s gained cult-like popularity on social media, where before-and-after photos, daily progress shots, and declarations of “zero compromises” are the norm. It's the sort of physical fitness and lifestyle that would make men like David Goggins proud.

But beneath the glossy highlight reels, the program’s rigid rules and all-or-nothing approach may raise a few red flags, particularly if your goal is sustainable weight management or improving mental health.

What is the 75 Hard challenge?

The challenge is designed to push participants beyond their limits, building mental fortitude through sheer discipline and willpower. But here’s the catch: 75 Hard was never meant to be a weight loss plan. The significant weight loss people see is a side effect of the personal growth promised.

Its creator has openly said it's not a fitness program at all. That hasn’t stopped thousands from trying it in the name of physical change, often without consulting a health care professional or considering the potential risks.

Spoiler: Two workouts a day for 75 days straight is a fast track to burnout, not balance, for most.

Who created 75 Hard?

75 Hard was developed by Andy Frisella, a motivational speaker and entrepreneur who touts the program as a “tactical guide to building mental toughness” [1]. Frisella acknowledges that it’s not backed by scientific evidence and is not intended to be a substitute for medical or professional health advice.

Still, it’s been widely picked up by blokes in Australia and across the world in the hope of completely transforming their lives (mentally and physically) in just a few days, weeks, or months.

What are the rules of 75 Hard?

The rules of 75 Hard are simple to follow, but far from easy to maintain.

For 75 consecutive days, participants must complete the following tasks. Miss even one? You start from day one, no exceptions [1].

• Follow a Strict Diet  – You choose the diet, but no flexibility is allowed. Whole foods are encouraged, but specifics vary.
• Complete Two 45-minute Workouts Per Day – At least one of your workout routines must be outdoors, regardless of weather. Your two workouts must be separated by a minimum of three hours. Again, you choose the workouts. No rest days are allowed. Sick or injured? Back to day one you go.
• Drink Four Litres of Water Daily – This is non-negotiable, and excessive for some.
• Read 10 pages of a Non-Fiction Book – Preferably personal development or self-help.
• Take a Daily Progress Picture – Also known as the daily progress photo, it documents physical changes, but may fuel body dysmorphia in some [2].
• No Alcohol or Cheat Meals – Total abstinence required, no matter the occasion.

What are the benefits of doing 75 Hard?

If you’re the type who thrives on ticking boxes, challenges, and wouldn’t dream of hitting snooze, 75 Hard might scratch that mental toughness itch and build self-discipline. It’s strict, yes, but there are some upsides, especially if you’re using it as a circuit breaker from some of those old bad habits.

Building routine and discipline

Sometimes we all need a kick up the behind to break out of a rut. 75 Hard is nothing if not regimented, which means it can help you establish structure and routine.

For people who feel like their days are dictated by takeaways, skipped workouts, and the occasional “accidental” trip to Hungry Jack's or the pub, a plan that demands consistency can feel empowering. 

Creating awareness around health habits

Following the 75 Hard rules might feel like boot camp, but it can highlight which behaviours aren’t serving your long-term weight management goals [3].

Cutting out alcohol or cheat meals can show you how often they were sneaking in. Taking a daily progress photo might increase body awareness (though, more on that double-edged sword later). 

Mental toughness and commitment

This fitness challenge takes grit, and there's no allowance for a gradual lifestyle change here. Showing up every day for 75 days, without shortcuts or slip-ups, is no small feat. For people who’ve struggled to follow through on long-term commitments, completing 75 Hard can create a sense of pride and confidence. 

What are the drawbacks of 75 Hard?

The benefits might sound impressive, but it’s not all smooth sailing. In fact, for many men, particularly those navigating weight loss, mental health, or chronic conditions, the drawbacks outweigh the hype. The truth is, this is a one-time challenge, rather than something you can incorporate into your life forever.

Zero flexibility and no rest days

You read that right. Not one single rest day.

That means training through soreness, sickness, knee pain, or just plain exhaustion. There’s no wiggle room, no adjustment for your energy levels, and definitely no flexibility if life throws you a curveball. This transformative mental toughness program demands complete control, which can be a fast track to burnout for anyone who doesn’t live like a robot.

High physical and mental demands

Two 45-minute workouts per day, every day, for 75 days?

It’s a huge physical load, especially for anyone new to exercise or returning after time off. Add in the mental load of planning meals with zero compromises, guzzling litres of water, reading self-help books, and avoiding every social setting that involves food or drinks, and it can quickly become overwhelming. This level of rigidity doesn’t suit everyone, and that’s okay.

Risk of burnout or injury

No active recovery. No rest days. No exceptions.

That’s a lot for most blokes to handle, especially when the rules don’t account for injuries, illness, or recovery time. This can increase the risk of burnout, injury, or even derail long-term fitness program goals [4]. And while the challenge may build short-term mental fortitude, it can also mess with your relationship to rest, food, and movement in the long run.

In other words, it's easy to go from one extreme, complete 75 Hard, and then end up in another. It's why no healthcare provider would recommend a program like this as standard to improve your overall health. There's nothing sustainable or gradual about it.

Why is the challenge 75 days long?

According to Andy Frisella, the creator of 75 Hard, the 75-day timeframe is designed to build mental toughness by pushing past excuses, even when life gets uncomfortable. The idea is that it takes more than a few days or even a few weeks to form lasting habits, and that sticking to the challenge for 75 days straight will help solidify new behaviours. 

While the specific timeframe might feel purposeful, clinical research hasn’t confirmed that 75 days is the sweet spot for habit change. According to a 2012 study published in The British Journal of General Practice, the average time to form a new habit is actually 66 days; the real range was anywhere from 18 to 254 days, so it’s far from a one-size-fits-all timeline [5].

The research also suggests that habits are more likely to stick when they’re easy to integrate into your daily routine. And here’s a sigh of relief: missing a day here and there doesn’t undo your progress. As the study found, habit formation tends to bounce back after the occasional lapse, which means perfection isn’t a prerequisite for change.

Is 75 Hard safe for everyone?

Like any intense fitness or nutrition program, 75 Hard may not be suitable for everyone, particularly those with pre-existing health conditions, a history of disordered eating, or mental health challenges. It’s a high-intensity, no-exceptions approach that doesn’t allow for active recovery, rest days, or the kind of flexibility most of us need to sustainably make progress. If you're considering this type of challenge, it's always best to check in with a healthcare professional before diving in.

Who should avoid the 75 Hard challenge?

If you're navigating a more individualised path to weight loss, recovery, or wellbeing, there are often more supportive and flexible approaches available than the 75 Hard.

The 75 Hard challenge may not be right for:

• People with injuries, chronic illness, or medical conditions that limit exercise capacity.
• Anyone recovering from disordered eating or with a history of restrictive dieting.
• Individuals with high stress levels, fatigue, or burnout.
• Those seeking a more balanced or flexible approach to building healthy habits.
• People who benefit from rest days or gradual habit-building.
• Anyone who feels pressure to meet extreme goals at the expense of mental well-being.

Ultimately, physical transformation isn’t about ticking boxes or following a rigid set of rules. It’s about building habits that work for your body, your lifestyle, and your version of success, whatever that looks like.

How to make lifestyle changes and lose weight, without the 75 Hard challenge

You don’t need two workouts a day, zero rest, or a stack of “before and after” photos to prove your worth as a man who's full of confidence and energy. Real, sustainable change comes from building habits that work with your life, not against it. That means fuelling your body with whole foods (without banning cheat days), moving in ways that feel good, and making space for mental health, sleep, and the occasional sleep-in. 

Ultimately, there's no point adopting extreme meal plans or strength training programs if you're not going to be able to keep them up in the long term. Plus, it's crucial to tackle the root causes of your habits, especially if there's a mental health angle behind them.

Sustainable weight loss is working different muscle groups, adopting a diet you can genuinely live with, and working on self-improvement that improves your self-esteem, relationship with food, and overall well-being.

A range of options exists that offer potential benefits for weight loss and management, including Pilot's Weight Reset Program. However, the best way to break old habits is to start by consulting with a healthcare professional. If you are ready to make the change that sticks, get in touch with your GP first.

Frequently asked questions

We get it. Clear rules and structure can feel like a foolproof way to kickstart change. But while programs like 75 Hard are trending online, their rigid approach can sometimes do more harm than good. Here’s what to consider before diving in.

Is 75 Hard a good way to lose weight and build healthy habits?

Not necessarily. The 75 Hard challenge was created to build mental toughness rather than support long-term weight loss or physical health.

While some people may lose weight through the program's intensity, it often comes at the cost of flexibility, balance, and well-being. If weight loss is your end goal, and you're in it for the long haul, it's far more beneficial to focus on regular exercise (to help build muscle) and maintaining a calorie deficit.

Isn't 75 Hard just a free way to build mental toughness?

It is free, and there's no doubt that sticking to 75 Hard takes grit. But that doesn't mean it's the healthiest way to master mental toughness. With zero rest days, strict food rules, and no room for slip-ups, it can reinforce all-or-nothing thinking and potentially do more harm than good. Mental toughness shouldn't mean ignoring your body's needs.

Can I adapt the 75 Hard fitness challenge to suit my lifestyle?

Technically, no. The rules of 75 Hard are strict: miss one of your daily tasks and you start over. That level of structure does not suit everyone. Why? Because life happens. If you're looking for something more realistic, 75 Soft might be a better fit. It offers routine and accountability, without the burnout.

What is 75 Soft, and how is it different?

75 Soft is a more achievable alternative to 75 Hard. It still encourages discipline, like daily movement, balanced eating, and self-development, but it also allows for flexibility, rest, and real-life interruptions that avoid complications like overuse injuries. It's a popular choice for people who want the benefits of routine without the extremes.

Can 75 Hard affect your relationship with food or exercise?

Yes. For some, the rigid rules can encourage a negative relationship with food, rest, or movement. Some people can find themselves feeling guilty for missing a day or eating something "off plan". Over time, this all-or-nothing mindset can undermine a healthy, balanced approach to wellness. Of course, every man is different, and some will benefit from spending the time on a challenge like this.

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