If you’re on the health and fitness side of TikTok, you’ve probably heard of the #75Hard challenge. I know I’ve seen tons of videos of people talking about how mentally and physically demanding it is and how rewarding it is. And although I’ve seen #75Hard all over TikTok, I’m not entirely sure what the challenge entails- besides being really hard.

Basically, 75Hard is a 75-day long mental challenge designed by Andy Frisella from the Real AF podcast, to “take complete control of your life.” It entails both mental and physical lifestyle changes, including diet and fitness. People claim it will change your life, so if you’re interested in putting your body and mind to the test, here are all the #75Hard challenge rules:

Follow a diet
First and foremost, you have to follow a diet. Luckily, it can be any diet of your choosing: vegan, paleo, Whole30- whatever floats your boat. You just have to pick a diet and stick to it for the entire 75 days.

Two 45-minute workouts; one has to be outside
If you’re interested in starting 75Hard, you have to be all for it- including doing two workouts a day. Doing two 45-minute workouts a day definitely takes up a big chunk of your time, BUT you can do any activity of your choice. One workout can be 45 minutes of HIIT, followed by a 45-minute walk outside. The only restrictions are that there have to be two workouts each day, they have to be at least 45 minutes long, and one has to be outside- rain or shine.

No alcohol, and no cheat meals
So that means whatever diet you decide to follow for the 75 days, you can’t cheat on it. Not even for a tiny snack. For the entirety of the 75 days, you have to strictly follow your diet, and you also can’t drink any alcohol. It might be hard for that time, but once it’s over, you can have as many cheat meals and drink as much alcohol as your heart desires!

You must read 10 pages of nonfiction a day
Build in the time to your schedule to read 10 pages of a nonfiction book each day. This can be in the morning or at bedtime- just make sure you don’t forget!

Take a progress picture every day
The point of the challenge is to see how much your body changes throughout the 75 days, hence the importance of progress pictures. Take a photo every day, and it will be so rewarding to see how much you’ve changed by the end of the challenge.

Drink one gallon of water
Yes, one entire gallon, every single day. This will get easier the longer you do it.

75Hard is definitely not for everyone. It’s designed to be challenging on both your body and your mind. But the goal by the end of it is to have transformed your outlook on life and how you feel about your body, and for that, I think it’s worth a try.