Paul Landini is a personal trainer and health educator in Kitchener, Ontario.
I’m usually skeptical of most fitness and health trends, but the 75 Hard trend, which has gained traction both in the real world and online over the past year, has piqued my interest. It’s marketed not as a fitness challenge but as an “Ironman for your brain” – in reference to the notoriously grueling triathlon – and its followers insist it’s a life-changing experience that builds mental toughness and rock-solid discipline.
The rules for 75 Hard, launched in 2019 by nutritional supplement entrepreneur and podcaster Andy Frisella, are simple, at least from a conceptual standpoint. Every day, for 75 days, participants must follow a structured diet plan of their choice (which excludes alcohol), complete two 45-minute workouts (one of which must be outdoors), drink a gallon of water (3.79 liters), read 10 pages of nonfiction (audiobooks don’t count), and take a daily progress photo.
If you fail any of these tasks at any point, you’ll have to start over from day 1. As I said, simple, but definitely not easy. And that’s exactly what this program is all about: Much like the Navy SEALS’ physical aptitude test, 75 Hard is designed to break the will of anyone who dares to try, so only those with the strongest mental fortitude survive.
What I find most fascinating about this program is the way it connects to the message that trainers and coaches often preach to the unconverted masses. Not everyone enjoys working out. To reach these people, fitness professionals must deliver a message that puts the bigger picture first and shows that fitness can achieve much more than just a slimmer waist.
Of course, there is a catch. These life-changing benefits can only be achieved one way – through hard work on a daily basis. The chores may be helpful at first to gain momentum, but sooner or later you have to make a serious commitment to them or nothing will change at all. Not your body, not your health, and certainly not the circumstances that got you to this point in the first place.
Using 75 Hard as a reference, I’ve identified three specific tactics that anyone can focus on to build the mental and physical strength that leads to powerful, long-term change. I’m referring to these tactics in the context of physical training, but really, they can be applied to almost any aspect of life. All that’s required to reap the rewards is an honest effort every day.
Work on your weaknesses
Our lives tend to revolve around our strengths. In the gym, most weightlifters gather around the power racks and cable machines without even giving the cardio machines a second glance. The same is often true for endurance athletes, many of whom see strength training as a waste of time. It’s easy to do the things we’re good at and enjoy, but as the cliché goes, a chain is only as strong as its weakest link.
How to supplement your existing training program with strength training
I’m guilty of falling victim to this mentality. Strength training has been my forte for decades, cardio is something I’ve saved for bike rides and dog walks. But lately, I’ve been adding a few 5K runs into my weekly routine and the resulting benefits are immediate: better sleep, more energy throughout the day, and more endurance when lifting weights.
Control your mind
Typically, what we call “hard work” is more mentally demanding than anything else. Of course, physical exertion takes its toll, but squatting twice your body weight is as taxing on your mind as it is on your muscles. This idea ties directly into my previous point: training needs to be hard – both physically and mentally – to be effective.
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I explored this idea in a previous column, but it’s worth repeating: The ultimate goal of physical training is to strengthen your brain as much as your body. If you’re not at least a little bit afraid of your exercise regimen, chances are it’s not serving you well.
Tackle your bad habits
Do you drink too much? Do you binge on chips and chocolate when life gets stressful? Do you forgo a good night’s sleep to spend time in front of a screen? We all have our vices and we all know how they hold us back in one way or another. Imagine what your life would be like without drugs, alcohol or junk food. If the image that comes to mind is frightening or impossible to conjure up, then that’s a good sign that you need to tackle this habit by any means necessary.
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