7-Day 75 Hard Challenge Template

The 75 Hard challenge has taken the world of fitness and personal development by storm, promising transformative results in just 75 days. This article will delve into the world of the 7-Day 75 Hard challenge template, providing a comprehensive guide for those looking to embark on this journey.

The 75 Hard challenge is not just about physical transformation; it's a mental and emotional journey that pushes participants to their limits. The challenge consists of five main pillars: working out, following a diet, drinking water, reading, and taking progress pictures. In this article, we will break down each pillar and provide a 7-day template to help you get started.

Understanding the 5 Pillars of the 75 Hard Challenge

Before we dive into the 7-day template, it's essential to understand the five pillars of the 75 Hard challenge.

Pillar 1: Working Out

The 75 Hard challenge requires participants to work out twice a day, with one workout being outside, regardless of the weather. The workouts should be at least 45 minutes long and can include any type of exercise, such as weightlifting, cardio, or yoga.

Pillar 2: Following a Diet

The diet pillar requires participants to follow a strict diet, with no cheat meals or exceptions. The diet should be tailored to the individual's needs and goals, but it's essential to focus on whole, nutrient-dense foods.

Pillar 3: Drinking Water

Staying hydrated is crucial during the 75 Hard challenge. Participants are required to drink at least one gallon of water per day.

Pillar 4: Reading

The reading pillar requires participants to read at least 10 pages of a non-fiction book per day. The book should be focused on self-improvement, entrepreneurship, or personal development.

Pillar 5: Taking Progress Pictures

Taking progress pictures is an essential part of the 75 Hard challenge. Participants are required to take a picture of themselves every day, which helps track progress and provides motivation.

7-Day 75 Hard Challenge Template

Here is a 7-day template to help you get started with the 75 Hard challenge:

Day 1

• Work out: 45-minute weightlifting session in the morning, 30-minute cardio session in the evening
• Diet: Focus on whole, nutrient-dense foods, with a balance of protein, carbs, and healthy fats
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on self-improvement
• Progress picture: Take a picture of yourself in the morning and evening

Day 2

• Work out: 45-minute yoga session in the morning, 30-minute weightlifting session in the evening
• Diet: Focus on lean protein sources, such as chicken and fish, and complex carbs, such as brown rice and quinoa
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on entrepreneurship
• Progress picture: Take a picture of yourself in the morning and evening

Day 3

• Work out: 45-minute cardio session in the morning, 30-minute strength training session in the evening
• Diet: Focus on healthy fats, such as avocado and nuts, and whole grains, such as whole wheat bread and brown rice
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on personal development
• Progress picture: Take a picture of yourself in the morning and evening

Day 4

• Work out: 45-minute weightlifting session in the morning, 30-minute yoga session in the evening
• Diet: Focus on lean protein sources, such as chicken and fish, and complex carbs, such as brown rice and quinoa
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on self-improvement
• Progress picture: Take a picture of yourself in the morning and evening

Day 5

• Work out: 45-minute cardio session in the morning, 30-minute strength training session in the evening
• Diet: Focus on healthy fats, such as avocado and nuts, and whole grains, such as whole wheat bread and brown rice
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on entrepreneurship
• Progress picture: Take a picture of yourself in the morning and evening

Day 6

• Work out: 45-minute yoga session in the morning, 30-minute weightlifting session in the evening
• Diet: Focus on whole, nutrient-dense foods, with a balance of protein, carbs, and healthy fats
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on personal development
• Progress picture: Take a picture of yourself in the morning and evening

Day 7

• Work out: 45-minute weightlifting session in the morning, 30-minute cardio session in the evening
• Diet: Focus on lean protein sources, such as chicken and fish, and complex carbs, such as brown rice and quinoa
• Water: Drink at least one gallon of water throughout the day
• Reading: Read 10 pages of a non-fiction book on self-improvement
• Progress picture: Take a picture of yourself in the morning and evening

Benefits of the 75 Hard Challenge

The 75 Hard challenge offers numerous benefits, including:

• Improved physical health and fitness
• Increased mental toughness and discipline
• Enhanced self-awareness and self-improvement
• Improved nutrition and diet
• Increased water intake and hydration
• Improved reading habits and knowledge

Conclusion

The 75 Hard challenge is a transformative journey that requires dedication, discipline, and hard work. By following the 7-day template provided in this article, you can set yourself up for success and achieve your goals. Remember to stay focused, stay motivated, and push yourself to the limit.

75 Hard Challenge Image Gallery

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