The "75 Hard Challenge" is a popular self-improvement challenge created by Andy Frisella. Here are the basic rules of the challenge:
1. **Diet:** Follow a strict diet without any cheat meals or alcohol. You can choose any healthy diet plan that aligns with your goals.
2. **Two Workouts a Day:** Complete two separate workouts each day, each at least 45 minutes long. One of these workouts must be done outdoors.
3. **Read 10 Pages:** Read at least 10 pages of a non-fiction, self-improvement book every day.
4. **Drink a Gallon of Water:** Consume one gallon (3.78 liters) of water throughout the day.
5. **Take a Progress Picture:** Take a daily progress picture to track your physical transformation.
6. **No Cheat Meals:** Stick to your diet without any cheat meals or snacks.
7. **No Alcohol or Cheat Days:** Avoid alcohol and any other indulgences for the entire 75 days.
8. **No Excuses:** Complete all the tasks even on challenging days, no matter what.
9. **Accountability:** You must hold yourself accountable and not make any compromises on the tasks.
10. **Start Over:** If you fail to complete any of the tasks on a given day, you must start over from Day 1.
Remember that the "75 Hard Challenge" is designed to push you outside your comfort zone and develop mental toughness, discipline, and resilience. It's essential to consult with a healthcare professional before starting any intense fitness or diet regimen.
