75 Hard Challenge is a self-improvement challenge created by entrepreneur Andy Frisella. It involves completing six "non-negotiable" tasks every day for 75 days:
1. Choose a diet and follow it. Any diet is fine, as long as you stick to it and don't have any cheat meals or drinks.
2. Complete two 45-minute workouts per day.One of these workouts must be outdoors, no matter the weather.
3. Drink a gallon (3.78541 Liter)of water every day.
4. Read 10 pages of a non-fiction book per day. Audiobooks are not allowed.
5. Take a daily progress photo.
6. No alcohol or cheat meals.
The 75 Hard Challenge is designed to be difficult and challenging, but it is also meant to be a transformative experience. By completing the challenge, you can develop mental toughness, discipline, and a positive mindset.
Here are some of the benefits of the 75 Hard Challenge:
* Weight loss or muscle gain
* Increased energy levels
* Improved sleep quality
* Reduced stress levels
* Increased self-confidence
* Stronger mental toughness
* Better discipline
* A more positive outlook on life
If you are considering taking on the 75 Hard Challenge, it is important to be prepared for the challenges ahead. Make sure you choose a diet that you can stick to, find workouts that you enjoy, and set aside time each day to read and take progress photos. It is also important to have a support system in place, such as friends or family members who can encourage you and help you stay motivated.
The 75 Hard Challenge is not for everyone, but if you are looking for a way to transform your life, it is a worthwhile challenge to consider.
Here are some tips for completing the 75 Hard Challenge:
* Start slowly. If you are not used to working out or reading, don't try to do too much too soon. Start with shorter workouts and fewer pages to read, and gradually increase the amount of time you spend each day.
* Find a workout buddy. Having someone to work out with can help you stay motivated and accountable.
* Set realistic goals. Don't try to do too much too soon, or you'll be more likely to give up. Break the challenge down into smaller, more manageable goals.
* Don't be afraid to ask for help. If you're struggling, don't be afraid to ask a friend, family member, or coach for help.
* Celebrate your successes. Along the way, take some time to celebrate your successes, no matter how small they may seem. This will help you stay motivated and on track.
The 75 Hard Challenge is a self-improvement challenge created by entrepreneur Andy Frisella. It involves completing six "non-negotiable" tasks every day for 75 days:
1. Choose a diet and follow it. Any diet is fine, as long as you stick to it and don't have any cheat meals or drinks.
2. Complete two 45-minute workouts per day. One of these workouts must be outdoors, no matter the weather.
3. Drink a gallon of water every day.
4. Read 10 pages of a non-fiction book per day.Audiobooks are not allowed.
5. Take a daily progress photo.
6. No alcohol or cheat meals.
The 75 Hard Challenge is designed to be difficult and challenging, but it is also meant to be a transformative experience. By completing the challenge, you can develop mental toughness, discipline, and a positive mindset.
Here are some of the benefits of the 75 Hard Challenge:
* Weight loss or muscle gain
* Increased energy levels
* Improved sleep quality
* Reduced stress levels
* Increased self-confidence
* Stronger mental toughness
* Better discipline
* A more positive outlook on life
If you are considering taking on the 75 Hard Challenge, it is important to be prepared for the challenges ahead. Make sure you choose a diet that you can stick to, find workouts that you enjoy, and set aside time each day to read and take progress photos. It is also important to have a support system in place, such as friends or family members who can encourage you and help you stay motivated.
The 75 Hard Challenge is not for everyone, but if you are looking for a way to transform your life, it is a worthwhile challenge to consider.
Here are some tips for completing the 75 Hard Challenge:
* Start slowly. If you are not used to working out or reading, don't try to do too much too soon. Start with shorter workouts and fewer pages to read, and gradually increase the amount of time you spend each day.
* Find a workout buddy. Having someone to work out with can help you stay motivated and accountable.
* Set realistic goals. Don't try to do too much too soon, or you'll be more likely to give up. Break the challenge down into smaller, more manageable goals.
* Don't be afraid to ask for help. If you're struggling, don't be afraid to ask a friend, family member, or coach for help.
* Celebrate your successes. Along the way, take some time to celebrate your successes, no matter how small they may seem. This will help you stay motivated and on track.
Timetable
* Wake up at 5:00 AM
* Drink 16 ounces of water(473.176 Milliliter)
* Eat breakfast
* Work out (workout 1)
* Shower and get dressed
* Work (or school)
* Eat lunch
* Take a break
* Work out (workout 2)
* Eat dinner
* Read for 30 minutes
* Take a progress photo
* Go to bed at 10:00 PM
This is just a sample chart and timetable, and you may need to adjust it to fit your own schedule and preferences. The important thing is to find a way to consistently follow the six rules of the 75 Hard Challenge.
Here are some additional tips for following the 75 Hard Challenge:
* Be prepared to fail. Everyone makes mistakes, so don't beat yourself up if you slip up one day. Just pick yourself up and start again the next day.
* Find a support system. Having friends or family members who are also doing the challenge can help you stay motivated and accountable.
* Don't give up. The 75 Hard Challenge is tough, but it is also very rewarding. If you stick with it, you will be amazed at what you can accomplish.
In Hindi
75 हार्ड चैलेंज एक आत्म-सुधार चुनौती है जिसे उद्यमी एंडी फ्रिजेला द्वारा बनाया गया है। इसमें 75 दिनों के लिए हर दिन छह "अनिवार्य" कार्य पूरे करने शामिल हैं:
1. एक आहार चुनें और उसका पालन करें। कोई भी आहार ठीक है, जब तक आप इसका पालन करते हैं और किसी भी तरह की धोखाधड़ी के भोजन या पेय नहीं पीते हैं।
2. प्रति दिन दो 45 मिनट की वर्कआउट करें। इनमें से एक वर्कआउट को हर मौसम में बाहर करना होगा।
3. प्रति दिन एक गैलन पानी पिएं।
4. प्रति दिन गैर-कथा पुस्तक के 10 पृष्ठ पढ़ें। ऑडियोबुक की अनुमति नहीं है।
5. एक दैनिक प्रगति फोटो लें।
6. शराब या आवश्यकता से अधिक खाना के भोजन से परहेज करें।
75 हार्ड चैलेंज को कठिन और चुनौतीपूर्ण बनाया गया है, लेकिन यह एक रूपांतरणकारी अनुभव भी है। चुनौती को पूरा करके, आप मानसिक दृढ़ता, अनुशासन और सकारात्मक मानसिकता विकसित कर सकते हैं।
75 हार्ड चैलेंज के कुछ लाभ हैं:
* वजन घटाना या मांसपेशियों में वृद्धि
* ऊर्जा के स्तर में वृद्धि
* नींद की गुणवत्ता में सुधार
* तनाव के स्तर में कमी
* आत्मविश्वास में वृद्धि
* मजबूत मानसिक दृढ़ता
* बेहतर अनुशासन
* जीवन के प्रति अधिक सकारात्मक दृष्टिकोण
यदि आप 75 हार्ड चैलेंज को लेने पर विचार कर रहे हैं, तो यह महत्वपूर्ण है कि आप आगे के चुनौतियों के लिए तैयार हों। सुनिश्चित करें कि आप एक ऐसे आहार का चयन करें जिसका आप पालन कर सकें, उन वर्कआउट को खोजें जिन्हें आप आनंद लेते हैं, और प्रत्येक दिन पढ़ने और प्रगति के फोटो लेने के लिए समय निकालें। यह भी महत्वपूर्ण है कि आपके पास एक समर्थन प्रणाली हो, जैसे दोस्तों या परिवार के सदस्य जो आपको प्रोत्साहित कर सकते हैं और आपको प्रेरित रख सकते हैं।
75 हार्ड चैलेंज हर किसी के लिए नहीं है, लेकिन अगर आप अपने जीवन को बदलने के तरीके की तलाश कर रहे हैं, तो यह एक विचार योग्य चुनौती है।
75 हार्ड चैलेंज को पूरा करने के लिए कुछ टिप्स यहां दी गई हैं:
* धीरे-धीरे शुरू करें। यदि आप वर्कआउट या पढ़ने के अभ्यस्त नहीं हैं, तो बहुत अधिक करने की कोशिश न करें। छोटी वर्कआउट और कम पेज से शुरू करें, और हर दिन आपके द्वारा बिताए समय की मात्रा को धीरे-धीरे बढ़ाएं।
* एक वर्कआउट दोस्त खोजें। किसी के साथ वर्कआउट करने से आप प्रेरित और जवाबदेह रह सकते हैं।
* यथार्थवादी लक्ष्य निर्धारित करें। बहुत अधिक करने की कोशिश न करें, या आप हार मानने की अधिक संभावना रखते हैं। चुनौती को छोटे, अधिक प्रबंधनीय लक्ष्यों में विभाजित करें।
* मदद मांगने से न डरें। यदि आप संघर्ष कर रहे हैं, तो एक मित्र, परिवार के सदस्य या कोच से मदद मांगने से न डरें।
* अपनी सफलताओं का जश्न मनाएं। रास्ते में, अपनी सफलताओं का जश्न मनाने के लिए कुछ समय निकालें, चाहे वे कितनी छोटी भी हों। यह आपको प्रेरित और ट्रैक पर रहने में मदद करेगा।
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