You’ve seen the photos. They’re everywhere on Instagram and TikTok. A person starts on Day 1 looking a bit soft around the middle, maybe a little tired in the eyes. Fast forward to Day 76. They’re ripped. Their jawline could cut glass. They’re glowing. But honestly, the before and after 75 hard transformation is about way more than just losing a few pounds or getting a six-pack.
It's a mental war.
Andy Frisella, the guy who created the program, is very clear that this isn't a fitness challenge. He calls it a "Transformational Mental Toughness Program." If you go into it thinking it’s just a diet, you’re going to fail by Day 14. Or Day 4. Or the first time it rains and you realize you still have to go for a walk.
The program is simple, but it's definitely not easy. You have to follow five "power tasks" every single day for 75 days straight. If you mess up once—even a tiny bit—you go back to Day 1. No compromise. No "I'll make it up tomorrow."
What Actually Happens to Your Body and Brain?
Most people focus on the physical side. Let’s talk about that first because, yeah, the changes are wild. When you’re drinking a gallon of water and working out twice a day, your metabolism basically goes into overdrive.
But there’s a catch.
The before and after 75 hard results you see online often hide the exhaustion. Working out twice a day for 45 minutes each, with one of those sessions strictly outdoors, is a massive load on the central nervous system. I’ve talked to people who finished the program and said they felt like superheroes, but I've also talked to people who ended up with stress fractures because they didn't know how to scale their intensity.
- The First 15 Days: You feel like a god. The "honeymoon phase" is real. Your bloating disappears because you’ve cut out the junk and the booze.
- The Slump (Days 25–40): This is where most people quit. The novelty is gone. It’s Tuesday, it’s raining, you’re tired, and you still have to read 10 pages of a non-fiction book.
- The Final Stretch: You stop thinking about it. It just becomes who you are. This is where the real "after" starts to form.
Medical experts often weigh in on this with a bit of caution. Dr. Mike Israetel, a renowned sports physiologist, has pointed out that while the discipline is great, the lack of rest days can be a recipe for injury if you aren't smart. You can't do HIIT (High-Intensity Interval Training) twice a day for 75 days. You’ll break. The successful "after" photos usually come from people who balanced one heavy session with one recovery session, like a long walk or yoga.
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The Five Unbreakable Rules
If you’re looking to join the before and after 75 hard club, you need to know exactly what you’re signing up for. There is no "version" of this. There is only the program.
- Follow a diet. Any diet. Keto, Paleo, vegan, or just "clean eating." But no "cheat meals" and absolutely zero alcohol. Not a sip. Not a celebratory glass of wine. Nothing.
- Two 45-minute workouts. One must be outside. It doesn't matter if it's a blizzard or a heatwave. If it’s 2:00 AM and you haven't done your second workout, you’re going outside.
- Drink a gallon of water. This sounds easy until you’re at 11:00 PM with 40 ounces left to go. Pro tip: Don't do that. You'll be up all night.
- Read 10 pages of a non-fiction book. No audiobooks. No "graphic novels." Real physical pages of a book meant to improve your life or business.
- Take a progress picture. This is where the before and after 75 hard evidence comes from. If you forget the photo, you restart. It sounds petty, but that’s the point. Attention to detail matters.
Why the Outdoor Workout Changes Everything
People ask why the outdoor rule exists. "Can't I just use the treadmill?" No. The outdoor rule is designed to break your reliance on "perfect conditions." Life isn't perfect. Your boss might yell at you, your car might break down, and it might rain when you’re supposed to run. By forcing yourself into the elements, you build a type of resilience that a climate-controlled gym just can't provide.
I remember seeing a guy on Reddit who did his outdoor workout during a literal hurricane (not recommended, obviously). While that's extreme, it illustrates the mindset shift. You stop being a victim of your circumstances.
The Psychological "After" Nobody Mentions
The physical transformation is the "hook," but the mental transformation is the "stay."
When you finish 75 Hard, your "after" includes a weird kind of confidence. It’s not arrogance. It’s the quiet knowledge that you can keep promises to yourself. Most people spend their whole lives breaking promises to themselves. "I'll start Monday." "I'll only have one cookie." "I'll go to the gym later."
After 75 days of never breaking, that "bitch voice" (as Frisella calls it) gets real quiet.
However, there is a "post-75 blues" that people rarely talk about. When Day 76 hits, and you don't have to do anything, some people spiral. They go on a three-day bender or eat a whole pizza. The real winners of the before and after 75 hard journey are the ones who use the 75 days to build permanent habits, not just a temporary cage.
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Misconceptions and Risks
Let's be real for a second. This program is controversial in the fitness world.
Some dietitians hate it. They argue that the "no cheat meal" rule fosters a disordered relationship with food. And honestly? For some people, it might. If you have a history of eating disorders, 75 Hard could be a dangerous trigger. It's a rigid, black-and-white system.
Then there's the water. A gallon (3.78 liters) is a lot for a small person. Hyponatremia—where your blood sodium gets too low from over-hydration—is a real thing. It’s rare, but it’s a risk if you’re chugging all that water in a short window without enough electrolytes.
You have to be smart. Use common sense. If you're 5'2" and 110 pounds, maybe talk to a doctor before slamming a gallon of water every day.
Real Examples of the Shift
Take a look at Sarah, a mother of three who did the challenge last year. Her before and after 75 hard photos showed she lost 22 pounds. That's great. But her "after" story was about how she finally stopped feeling "scattered." She said the 10 pages of reading and the strict schedule forced her to manage her time better. She became a more present mother because she wasn't constantly stressed about when she'd find time for herself—she had already scheduled it.
Then there's the story of a guy named Mark who used it to quit drinking. For him, the "after" wasn't about the muscles; it was about the 75 days of sobriety that proved he didn't need a beer to handle a stressful day at the office.
How to Prepare for Your Own "After"
If you're looking at those before and after 75 hard photos and thinking, "I want that," don't just start tomorrow morning. You'll fail.
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Preparation is the difference between Day 1 and Day 76.
- Buy the books now. Don't be searching for something to read on Night 3.
- Prep the food. If you don't have a plan for what "the diet" is, you’ll slip up when you’re hungry and tired.
- Get the gear. A good raincoat, a gallon jug, and solid walking shoes are non-negotiable.
- Audit your circle. Tell your friends. Tell them you aren't drinking for two and a half months. If they give you a hard time, you might need better friends, or at least a temporary break from the bar scene.
The "Phase" System
Most people don't realize 75 Hard is actually just the "intro" to a year-long program called the Live Hard program.
After the initial 75 days, there's Phase 1 (30 days), Phase 2 (30 days), and Phase 3 (30 days). Each adds more tasks, like cold showers or "power tasks" for your career. If you want the ultimate before and after 75 hard experience, you look at the full year. The people who look like different human beings a year later are the ones who didn't stop on Day 76.
Actionable Steps for Success
Ready to change your life? Don't overcomplicate it.
Start by picking your diet. Keep it simple. "No processed sugar" is easier to track than a complex macro-counting system if you're a beginner.
Next, pick your start date. Don't wait for a "perfect" time—because there isn't one—but don't start on the day of your sister's wedding unless you're prepared to drink water while everyone else toasts with champagne.
Finally, understand the "Why." If you're doing this just for a photo, you'll quit when your legs hurt. If you're doing this because you’re tired of being someone who quits when things get hard, you'll make it.
The before and after 75 hard journey is a personal test. It's you vs. you. The scale might move, your muscles might grow, but the biggest change happens in the space between your ears. You'll realize you're capable of much more than you ever gave yourself credit for.
Your 75 Hard Roadmap
- Define your diet clearly: Write down exactly what is "in" and "out" so there's no room for negotiation on Day 40.
- Schedule your workouts: Put them in your calendar like a doctor's appointment. The outdoor one is usually best done early to get it out of the way.
- Get a Gallon Jug: Don't try to track "eight 16-ounce glasses." It’s too easy to lose count. One big jug, one goal.
- Choose "Growth" Books: Pick non-fiction that actually interests you—biographies, business strategies, or psychology. If you hate the book, you won't read it.
- Set a "Photo Alarm": Many people forget the photo because it’s the smallest task. Set a daily alarm on your phone specifically for this.