75 Hard Cold Shower

 If you're ready to take charge of your own health, the 75 Hard Challenge is a difficult, but rewarding program that results in incredible health benefits, but physical and mental.

What Is the 75 Hard Challenge?

The 75 Hard is a mental fitness challenge put together by Andy Frisella, owner of the Real AF. The entire program (called Live Hard) is made up of two subsequent phases that can all be completed within a calendar year, and the 75 Hard is the initial phase. It all has secondary mental and physical benefits that are the results of those who are serious about following through.

The 75 Hard is the most talked about portion of the program. It's free and accessible simply by listening to Andy's podcast. (There is also a book and an app, but they're not required for success.) Perhaps the most challenging part of this program is how any failure on the non-negotiable standards means a restart. You go back to day one and do it all over again. This includes circumstances that are outside of your control because, just like in life, you can't always control your circumstances, but you can control your response. It's designed for personal development and that isn't always comfortable.

What Are the Rules for the First Stage of the 75 Hard Challenge?

Missing any one of the following rules means a complete reset.

Drink a Gallon of Water a Day

Yes. It's a lot of water, but it's necessary. Some studies say that it's likely up to 75% of Americans walk around dehydrated. We hardly ever acknowledge this except when we're trying a new weight loss program, or we have a personal trainer.

This needs to be pure water with no additives. It doesn't include tea, coffee, lemonade, or anything else except straight water. You can't receive the same benefits from water if it isn't on its own.

Read 10 Pages From a Self-Development Focused or Non-fiction Book

Reading has many benefits, including the following:

• Improved empathy

• Improved sleep

• Reduced stress

• Blood pressure and heart rate regulation

• Decreased symptoms of depression

• Prevention of cognitive decline that accompanies age

Now, when you increase all of those benefits by choosing a self-development-focused book, you are setting yourself up for a future of health and success. The choice of your book is important, though reading in general will typically cause these benefits to some extent.

Complete Two 45-Minute Workouts (One Must Be Outdoors)

Didn't we say it was a hard program? Finding time throughout your day to include two workouts is a challenge in and of itself.

The caveat to this rule is that one of the workouts (either the first or the second workout, it doesn't matter) must be outside, no matter what the weather is. The point of this rule is to get you outside every single day for 75 days straight. At the end of the program, hopefully an outdoor workout is something of a habit.

Follow a Diet (No Cheat Meals or Alcohol)

Pick a well-researched and healthy diet, and stick to it. There is zero room for alcohol or cheat meals in this program! You will have to stick with it, even through holidays. For many people, this is the most daunting rule, but trust us when we say that it's worth it!

Some examples of diets you can choose are: Carnivore, Keto, GAPS, Paleo, Whole 30, Primal

Take a Progress Picture Each Day

Something as simple as this is an act of discipline when it's required every day without room for failure.

Keep in mind that you won't see progress instantly. Your body and your mind are accustomed to certain ways of living and thinking, and it will take time to undo those processes. This is why it's important to take a picture every day. Eventually, you'll be able to look from one to the next and see those small changes.

Phase One of the 75 Hard Mental Toughness Program

Phase 1 comes directly after the intro challenge, 75 Hard. You can choose to roll right in, or you can take a little time, but it's crucial that all 4 stages (75 Hard plus Phases 1-3) of the Live Hard program have to be finished within the end of a year. If you wait too long and there's not enough time to complete it all, you have to restart.

For Phase 1, you still have to follow all the same rules as the 75 Hard, but you have additional tasks.

You have to take a 5-minute long cold shower. A really cold shower. The point is to be physically uncomfortable for that period of time, so no lukewarm nonsense.

You must complete 3 extra Critical Power List tasks. These tasks are ones that help you progress towards your goals. What these are not are habits, chores, or tasks that you already do. The keyword is "Extra." This could be a new healthy habit, continued education, and so on.

You will have to set aside 10 minutes of dedicated visualization. This isn't daydreaming. It is time you must set aside each day for mentally living out your biggest goals and dreams in a vivid way. You are supposed to actually feel and experience your life as it will be once you meet your goals. This bridges the gap between your current reality and what is to come.

Just like with the 75 Hard, you cannot fail on any point at any time otherwise you have to go back to the first day of Phase 1. Once you finish Phase 1, there is a required 30-day waiting period before you move on to Phase 2, so make sure you have time to account for that.

Phase 2

Phase 2 looks a lot like the 75 Hard challenge. It has the same rules, but it's only 30 days. Just like with every other portion of this challenge, if you fail at any point during this phase to do all of the requirements, you must start the phase over.

The point of Phase 2 is to teach the power of momentum. After that, continue on to...

Phase 3

Phase 3 must be the last 30 days before the anniversary of your first day doing 75 Hard. If you don't have time to complete Phase 3 before your 1-year anniversary of starting 75 Hard, you have to start the program over from day 1. Additionally, if you fail even once at any point during Phase 3, you have to start the entire Live Hard Program completely over.

Just like with every other portion of the program, you will have to:

- Drink a Gallon of Water

- Read 10 Pages of a Non-Fiction, Self-Development Focused Book

- Complete 2 45 Minute Workouts (One Must Be Outdoors)

- Follow a Diet (No Alcohol or Cheat Meals)

- Take a Progress Picture

But you will have a few additional challenges.

What Extra Tasks Are Added to Phase 3?

Phase 3 is special. It's the most challenging, but it's also the time when you get to see and implement real progress.

5-Minute Cold Showers

Just like with Phase 1, include a 5-minute, uncomfortably cold shower in your daily routine.

3 Power List Critical Tasks

Reintroduce Power List Critical Tasks into your routine. Hold to them.

Have a Conversation With a Stranger

This is one of two brand-new concepts (as far as this program is concerned). When we say "conversation," we mean a real, meaningful conversation. Create a connection with someone new.

Show a Random Act of Kindness

This is the second of two new concepts, and it comes with a lot of room for creative thinking. Go out of your way to be kind to others. It could be random gifts, paying for lunch, volunteering at an organization, and so on. Whatever you choose to do, make sure you're intentional and that it's different every day. The goal is to train a mindset, not check a box.

Should I Try the 75 Hard Challenge?

That depends on you, your life, and your current ability. If you've read through this article and you're not comfortable with challenging yourself to follow through with the requirements, it might mean you have to start smaller. There are also certain physical aspects of the program that are very taxing. If you, your doctor or your trainer feel like you're not in a place where this program would be healthy, hold off until you progress to that point.

Conclusion

None of these tasks are designed to be done for the sake of checking a box. If you're not willing to go the extra mile and push yourself, the 75 Hard will not benefit you. Strike the balance between pushing yourself and choosing programs that work with who you are.