Why 260 hours?
260 hours of physical activity won’t be easy, but they will help you build consistency that lasts beyond 2026

Why 130 hours of strength training?
Building muscle is critical for a healthy life. It helps you maintain a longer health span and make you look good

What strength program should I do?
Calisthenics, resistance bands, Kettlebells, power lifting, yoga, or any program that helps you build muscle

What qualifies as a physical activity?
Walking, rucking, cycling, playing any sport – intensely. Easy badminton rallies do not count.

Can physical activity include sports or hobbies (like tennis / golf / dance)?
Yes

Do steps or casual walking count as physical activity?
No, brisk walking counts preferably carrying a weight.

Can I do two physical activities in one day?
Such an overachiever, of course you can.

Do I need to work out in a gym?
No, you can workout anywhere as long as the program helps your build muscle.

Can I replace weight training with calisthenics?
Of course

What does “eat required calories only” mean?
Each person has a different calorie requirement based on their body type. You get to figure out your calorie requirement and implement it throughout the year.

How strict are the calorie numbers? (Men: 2,200 to 3,000 caloriesWomen: 1,600 to 2,400 calories)
These are baseline guidelines. People can adjust upwards or downwards based on body type, weight range, and activity level.

Do I need to follow a specific diet (keto, vegan, low-carb)?
No. Any diet style works—as long as total calories meet the requirement and nutrition is balanced.

Do I need to track macros?
You can if you want, but the core rule is controlling overall calories and avoiding junk food without obsessing about numbers.

Are cheat days really limited to 26 a year?
Yes—roughly two a month. The goal is to enjoy food without destroying progress through frequent indulgence.

What counts as a cheat day?
The day you exceed the calorie requriement that you've established for yourself!
 
What should I do on festival days or holidays?
Plan cheat days around them—discipline is part of the challenge.

Why 2 skills + 1 additional skill?
The goal is to become genuinely proficient at two skills over a year, and then push curiosity with a third exploratory skill — expanding capability without overload.

What qualifies as a “skill” for this challenge?
Any activity that requires ongoing practice and measurable improvement—like languages, sports techniques, musical instruments, coding, drawing, public speaking, cooking, dancing, chess, juggling, etc.

Can physical activities count as skills?
Yes—swimming technique, boxing footwork, handstands, running form, golf swing, yoga poses, slacklining, skateboarding, etc.

Do work-related skills count?
Absolutely — public speaking, mastering excel, leadership, writing, negotiation, sales techniques, graphic design, etc. 

Can I switch skills midway through the year?
You can switch the third skill, but the first two should be long-term commitments to achieve proficiency.

What defines “proficiency” in a skill?
Being measurably better than when you started, able to perform consistently, and confident enough to demonstrate or explain the skill.

What kind of books or podcasts count?
Any book or podcast that you feel will help you become more knowledgable in your field of interest.

How much water should I drink each day?
Hydration targets depend on body type, weight, climate, and activity level. Your job is to find your requirement — then hit it daily for 365 days. 

Why is daily hydration part of the challenge?
Because proper hydration improves strength, endurance, recovery, digestion, skin, sleep quality, mental clarity, energy levels, and overall health. It builds a lifelong habit that changes everything.

Does hydration include tea, coffee, or soft drinks?
No — hydration means water. Other liquids can be consumed, but they do not count toward your daily hydration requirement.

Is there a sleep requirement in the challenge?
Sleep isn’t tracked numerically, but it is an indirect goal. The structure — workouts, hydration, learning, routine — naturally improves sleep quality, discipline, and circadian rhythm.

What if I struggle with sleep or hydration consistency?
Start small. Drink water earlier in the day, build routine timing, reduce late caffeine, hydrate during workouts, and create a bedtime pattern. The challenge is designed to teach your body consistency — not perfection.