Paul Landini is a personal trainer and health educator in Kitchener, Ont.
I’m usually skeptical of most fitness and health fads, but my interests have been piqued by the 75 Hard trend, which has gained traction both in the real world and online over the past year. Marketed not as a fitness challenge, but as “an Ironman for your brain” – in reference to the famously gruelling triathlon – its followers insist it’s a life-changing experience, one that builds mental toughness and rock-solid discipline.
Created in 2019 by supplement entrepreneur and podcasting personality Andy Frisella, the rules for 75 Hard are simple, at least from a conceptual standpoint. Every day, for 75 straight days, participants must follow a structured diet plan of their choice (one that excludes alcohol), complete two 45-minute workouts (one of which must take place outside), drink one gallon of water (3.79 litres), read 10 pages of non-fiction (audiobooks don’t count), and take a daily progress picture.
If any of these tasks are missed at any point, you have to start all over at Day 1. Like I said, simple, but definitely not easy. And that’s the whole point of the program; much like the Navy SEALS physical screening test, 75 Hard is designed to break the will of all who dare make an attempt so that only those with the strongest mental fortitude survive.
What intrigues me most about this program is how it relates to the message that trainers and coaches often preach to the unconverted masses. Not everyone enjoys working out. To reach these individuals, fitness pros have to deliver a pitch that emphasizes the bigger picture, one that illustrates how getting in shape delivers much more than a slimmer waistline.
There is a catch, naturally. These life-changing benefits are really only achieved one way – through hard work on a daily basis. Going through the motions can be a helpful way to build momentum at first, but sooner or later you’re going to have to make a serious commitment or else nothing will change at all. Not your body, not your health, and most definitely not the circumstances that brought you to this point in the first place.
Using 75 Hard as a reference, I’ve narrowed down three specific tactics everyone can focus on to build the mental and physical strength that leads to powerful, long-term transformations. I’m referring to these tactics in context to 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 each and every day.
Work your weaknesses
Our lives tend to revolve around our strengths. In the gym, most weightlifters congregate around the power racks and cable stacks without ever giving cardio machines a second glance. The same often applies to 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.
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I’m guilty of falling victim to this mentality. Resistance training has been my forte for decades, with cardio being something I reserved for bike rides and dog walks. But lately I’ve been adding a few 5K runs to my weekly routine and the resulting benefits have been immediate: better sleep, more energy throughout the day, and more stamina when I’m lifting.
Master your mind
Typically, what we call “hard work” is more mentally taxing than anything else. Of course physical effort takes its toll, but squatting double your body weight requires as much from the mind as it does the muscles. This notion ties in directly to my previous point: training needs to be hard – both physically and mentally – to be effective.
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I’ve explored this idea in a past column, but it’s worth restating: The ultimate goal of physical training is to strengthen your brain as well as your body. If you’re not at least a little bit afraid of your workout plan, chances are it’s not doing you any good.
Address your bad habits
Do you drink too much? Do you binge on chips and chocolate whenever life gets stressful? Do you sacrifice solid sleep for screen time? We all have our vices, and we all know how they hold us back one way or another. Imagine what your life would look like without any drugs or alcohol or junk food. If the image that comes to mind is frightening or altogether impossible to conjure, well, that’s a good indication you need to address this habit by any means necessary.
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