What Is the 70 Days Hard Challenge? The 70 Days Hard Challenge

What Is the 70 Days Hard Challenge?

In the world of self-discipline and personal growth, the 70 Days Hard Challenge has emerged as one of the most intense and transformative fitness and mental toughness challenges you can undertake. Created by entrepreneur and podcaster Andy Frisella, the 75 Hard Challenge gained significant popularity for its rigorous approach to self-improvement, and the 70 Days Hard Challenge is often viewed as a modified version with its own unique structure and goals. But what exactly is this challenge, and why is it gaining so much attention?

Let’s dive into the details.

The Origins of the Challenge

The 75 Hard Challenge was initially designed as a mental toughness program, focusing not just on physical fitness but on building resilience, discipline, and consistency. The idea was to create a program that would force participants to push through discomfort and forge a new mindset of accountability and determination.

Over time, many people found success with the challenge and felt that there was a natural progression toward continued growth after completing the original 75 days. As a result, some individuals created variations to extend the period of discipline and adjust the challenge to better fit their personal growth journeys. One such variation is the 70 Days Hard Challenge, which still incorporates the core principles of the original but is slightly shorter in duration.

The Rules of the 70 Days Hard Challenge

While specific versions of the challenge may vary slightly, the typical framework follows these key principles:

1. Follow a diet plan for the entire 70 days:
   Like the 75 Hard, participants must stick to a specific diet plan throughout the entire duration. This is about learning discipline, making mindful choices about nutrition, and resisting the temptation to “cheat.” The diet doesn’t have to be extreme or overly restrictive; it could be as simple as cutting out processed foods or committing to a healthier, whole-foods-based approach.
2. Complete two daily workouts (45 minutes each):
   The challenge requires you to perform two workouts each day, with at least one being outdoors. These workouts can be anything from weightlifting, running, yoga, or cycling, but they must be intentional, and each one must last at least 45 minutes. The idea is to encourage consistency in your fitness routine while developing resilience through tough conditions (e.g., braving the outdoors in all kinds of weather).
3. Drink a gallon of water every day:
   Hydration is essential, and drinking a gallon of water each day (approximately 3.8 liters) is part of the program. While this may sound like a lot, it forces participants to be mindful of their hydration habits and encourages overall health.
4. Read 10 pages of a personal development book every day:
   Mental growth is just as important as physical growth. The challenge mandates that participants read at least 10 pages of a non-fiction book that focuses on self-improvement, business, leadership, or other areas of personal development. This promotes learning and reflection, allowing the mind to grow while the body is being pushed.
5. Take a progress photo every day:
   A daily progress photo is part of the challenge, serving as a visual reminder of the journey and the physical changes over time. This also promotes self-awareness and accountability.
6. No alcohol or cheat meals:
   For the full 70 days, participants are not allowed to indulge in alcohol or “cheat meals.” This restriction encourages focus, mindfulness, and discipline when it comes to choices around food and drink.

The Benefits of the 70 Days Hard Challenge

While the challenge may seem daunting, it’s designed with the intent of fostering significant personal growth. The benefits can be profound, extending far beyond physical fitness:

• Enhanced Discipline and Consistency: Sticking to the rules every single day for 70 days requires tremendous mental fortitude. This type of commitment helps build habits of consistency and accountability that can be applied to other areas of life.
• Improved Physical Fitness: With daily exercise, a disciplined diet, and proper hydration, participants are likely to see noticeable improvements in strength, endurance, and overall health.
• Increased Mental Toughness: One of the key takeaways from the 70 Days Hard Challenge is mental resilience. There will be moments when you feel like giving up, but powering through those moments teaches you how to push past comfort zones and conquer self-doubt.
• Personal Growth: Reading personal development books and reflecting on your progress will likely spark new ideas, growth, and perspective. You might discover new goals or passions, along with a deeper understanding of your strengths and weaknesses.
• Accountability and Achievement: When you commit to the challenge, you’re committing to yourself. The process of adhering to a strict regimen for such a long period fosters self-respect and accountability, and the sense of accomplishment at the end of the 70 days can be incredibly rewarding.

The Challenges You’ll Face

Undoubtedly, the 70 Days Hard Challenge is not for the faint of heart. It will push you mentally, physically, and emotionally. Some of the common struggles participants encounter include:

• Time Management: Finding time for two daily workouts, meal prep, reading, and taking progress photos can be challenging for those with busy schedules. Proper time management is essential for making the most out of this challenge.
• Physical Exhaustion: With daily exercise and the demand for high consistency, your body will be pushed to its limits. It’s important to listen to your body and adjust exercises to prevent injury, while still maintaining the spirit of the challenge.
• Temptation to Quit: There will be days when you feel like you’re running on empty or the temptation to cheat on your diet will be strong. It’s in these moments where the challenge really tests your mental fortitude.

Is the 70 Days Hard Challenge Right for You?

The 70 Days Hard Challenge is certainly not a quick fix or a temporary measure for weight loss or fitness. It’s a true test of endurance, discipline, and personal growth. Before you jump in, consider whether you’re ready for the mental and physical commitment it requires. It can be a life-changing experience, but it’s also demanding.

If you’re looking for a structured challenge that will push you to new limits and help you develop habits of consistency, accountability, and perseverance, the 70 Days Hard Challenge could be a great fit. However, it’s crucial to approach it with realistic expectations and the understanding that it’s about long-term personal growth rather than instant results.

Final Thoughts

The 70 Days Hard Challenge offers a comprehensive way to transform your mind and body. It’s about pushing through adversity, improving discipline, and committing to a structured approach to health and self-development. If you’re looking for a way to challenge yourself in ways you never have before, this challenge could be the key to unlocking new levels of resilience and growth.

Remember, it’s not just about getting through the 70 days—it’s about the habits and mindset you build along the way. And once you’ve completed the challenge, you’ll have a solid foundation of mental toughness and consistency to tackle whatever comes next.

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