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The 75 Hard is all over the Internet, promising people incredible results in 75 days if they stick to the strict rules and don’t miss a day of the challenge. Fitness newbies and experienced enthusiasts from around the globe embark on this journey, but is it a one-size-fits-all solution?
We get it, life can get too hectic, and 75 Hard might be too hardcore for your unique lifestyle. Is there a solution if you still want to commit to a challenge but are not ready to stick to harsh restrictions or any extreme lifestyle changes?
75 Soft is a perfect match for you, then! It’s the middle ground you’ve been looking for; it values progress over perfection and flexibility over unbreakable rules.
Let’s embark on this journey together and prove that transformation is possible in comfortable and relaxed conditions. 75 Soft allows you to be gentle to your body and mind and make this journey as unique as you are!
Also, read – Full Overview of 75 Hard Challenge Diet Plan
What is 75 Soft Challenge?
If you have ever seen the 75 Hard and thought, “No way I’m doing this!” – you’re not alone. Effective as it may be, the 75 Hard got its name for a reason; it’s a hardcore challenge far from being a universal solution.
Thankfully, there’s a beginner-friendly modification called 75 Soft. What it is, and why is everyone buzzing about it?
The challenge is a simpler and easier alternative to TikTok’s famous challenge developed by Andy Frisella. The 75 Easy Challenge also has a series of rules and guidelines that you must follow to elevate your fitness and wellness levels but without extreme restrictions.
The 75 Soft challenge seems more realistic and doable, perfect for those who prefer a gentler way towards a healthier lifestyle. In addition, the 75 soft challenge components align with healthy living guidelines to promote healthy aging that we should all be following anyway.
75 Soft Challenge Rules
Nourish Your Body with 90% Healthy Foods
The foundation of a successful challenge is the food you eat to fuel your body. Proper nourishment is key, so give your body the love it deserves and stick to a cleaner diet. There’s no need to cut out your favorite snacks! There are plenty of healthier alternatives on the shelves to explore. This journey is not about limits and deprivation but about making choices that support your well-being.
Can you drink alcohol during the 75-Day Soft Challenge? It’s not off-limits, but be mindful of your choices. One drink in two or three weeks won’t derail your progress, but drinking every weekend sure will.
Feel free to savor a tasty drink on special occasions, but remember that the challenge’s goal is to foster healthy habits that contribute to your health. Find a sweet balance between enjoying your favorite things and challenging yourself.
Also, read – 30 Day Weight Loss Challenge You Need!
Here is a sample 75 Soft Challenge food list. Let it inspire your journey and help you create a balanced, healthier diet:
Protein:
- Chicken, turkey, fish
- Eggs
- Greek yoghurt
- Tofu
- Beans, lentils
Vegetables:
- Avocado
- Leafy greens
- Broccoli, cauliflower
- Carrots, bell peppers, tomatoes
- Sweet potatoes
Whole Grains:
- Brown rice
- Whole wheat pasta
- Oats
- Quinoa
Fruits:
- Berries
- Bananas
- Kiwi
- Apples
- Oranges
Healthy Fats:
- Olive oil
- Fatty fish
- Chia seeds, flaxseeds
- Almonds, walnuts
- Peanut butter
Move Your Body for 45 Minutes 6 Days a Week
The 75 soft challenge rules aren’t as strict regarding what exercises you should do or where to do them. The only rule is – to move your body, preferably for 45 minutes 6 days per week. Surprise, you’ve earned yourself one beautiful rest day!
45 minutes may still be a lot if you’re a fitness newbie. This challenge is about personal growth, so start with gentle exercises that make your body move and stretch, gradually mixing it up with more challenging movements. Meet yourself where you are and make this 75 Soft workout yours! And remember, even walking counts as moving your body!
Hydrate with 3 Liters of Water Daily
Feel the power of H2O! One of the main rules of this challenge is to drink 3 liters of water every single day. Seems too much? It might feel that way if you’re not used to drinking so much water, but I have tips to make this journey easier.
- You don’t have to chug it all at once – carry a water bottle everywhere and make small sips throughout the day.
- Infuse your water with berries, citrus, cucumber, or mint. Make it fun and flavorful.
- Team up! Make drinking water a challenge among your friends and family or find a hydration buddy.
- Ease into it and start small. Drink one liter of water the first few days and gradually increase it to three liters.
Feed Your Mind with 10 Pages of Reading Daily
Work not only on your body but your mind as well! The 75 Soft invites its participants to indulge in at least 10 pages of any book per day. It can be a novel, a thriller, a self-help book, or anything that brings you joy and interest. Make this challenge a journey of personal growth and mind-body connection.
Here’s a short 75 Soft Challenge checklist for you to follow and navigate this journey with ease and excellence:
- ☑ Eat 90% Healthy
- ☑ 30-45 Mins Workout (6x a Week)
- ☑ Take 1 Rest Day per Week
- ☑ Drink 3 Liters of Water
- ☑ Read 10 Pages of Any Book
75 Hard vs 75 Soft: Choosing Your Wellness Path
Everyone is buzzing about the 75 Hard for a reason – it’s an awesome challenge for professionals; for those with the strength, time, and energy to stick to the stringent rules and power through the journey.
Still, it’s quite unrealistic if I’m being honest. The 75 Hard is unsuitable for newbies and can even be unsafe, so the 75 Soft comes to the rescue.
Key Differences Between 75 Hard and 75 Soft Challenge
| 75 Hard | 75 Soft |
| No cheat meals and no alcohol are allowed | Nourish your body and drink alcohol on special occasions |
| Drink 1 gallon of water/day | Drink 3 liters of water/day |
| Two 45 minutes workouts/day, one must be outside | One 45 minute workout/day + 1 active recovery day per week |
| 10 pages of non-fiction reading per day | 10 pages of any book per day |
| Take a progress photo every day | No progress pictures |
The main difference between the two challenges is that the 75 Soft isn’t nearly as intense, so it’s a perfect option if you start slowly and gently. It’s also more flexible and realistic, allowing room for experimentation and adjusting the challenge to your lifestyle. In the 75 hard vs soft comparison, the latter provides more freedom while still delivering meaningful results.
Who Should Choose 75 Soft Over 75 Hard
The 75 Soft challenge is ideal for:
- Beginners who are just starting their fitness journey
- Busy professionals who can’t commit to two workouts daily
- Parents juggling family responsibilities with personal goals
- Those recovering from injury or with health conditions that require a gentler approach
- Anyone who wants sustainable lifestyle changes rather than extreme challenges
Real Results: 75 Soft Before and After Stories
Success Stories and Transformations
The 75 Soft Challenge helps people achieve mindblowing results without severe restrictions. The participants feel stronger, less stressed, and more content. Let their stories inspire you to start your own wellness journey and experience a true transformation with the 75 Soft.
- Chris Nicklin, PT and managing director of Nxtep Personal Training, says: “The 75 Soft Challenge results? I feel stronger and less stressed, and my home life has benefitted me. Somehow, I’ve even found the time to start building new decking on my house. The challenge has made me realize that sometimes exercise alone is not enough. Eating well, staying hydrated, and making time for other activities are essential to success. Once I started doing all these things daily, I started feeling great.”
- Rachell Connelly from lifegoalsmag.com said: “Even though I failed at first, I was determined to finish the challenge. I felt stronger and learned how good it feels to move my body daily. I didn’t see results until day 45 of the challenge, but that’s not why I was doing it – not this time. I would recommend this challenge to everyone! It’s a great way to start going to the gym and a great way to start your health and wellness journey!”
- Jessica O’Donnell from Women’sHealth said: “While this one is still a ‘challenge’ technically, it is a more sustainable way of incorporating things into your daily routine, and is intended to help you live a more healthy life long term, rather than a short burst of activity that you likely wouldn’t continue with after the challenge is finished.”
Mental and Physical Benefits Reported
Participants consistently report multiple benefits from completing the 75 Soft Challenge:
- Physical improvements including better energy levels, improved sleep quality, and weight management
- Mental clarity and reduced stress from the combination of exercise, reading, and proper hydration
- Development of sustainable habits that continue after the challenge ends
- Increased self-discipline without the burnout often reported with more extreme challenges
- Better work-life balance as the challenge accommodates rather than dominates daily life
Also, read – Sweeten Your Success: Embrace the No Sugar Challenge
75 Medium Challenge: The Next Step Up
Comparing 75 Soft vs 75 Medium
Surprise surprise! There’s also a 75 Medium challenge – a middle ground between the 75 Hard and 75 Soft. It can be your next step after completing the 75 Soft, helping you gradually move to more demanding challenges. So what’s the difference between 75 Soft and Medium? Let’s explore.75 Soft 75 Medium Healthy 75 Soft meal plan + alcohol on special occasions Healthy food choices 90% of the time, no alcohol allowed Drink 3 liters of water/day Drink half your body weight in ounces of water per day One 45 minutes workout/day + 1 active recovery day per week Workout 45 minutes every day + meditate every day 10 pages of any book per day Read/listen to 10 minutes of personal development or inspirational content a day No progress pictures Progress picture Day 1 and Day 75
When to Progress from Soft to Medium
Consider moving to the 75 Medium challenge when:
- You’ve successfully completed the 75 Soft challenge
- The habits from 75 Soft feel comfortable and natural
- You’re looking for additional structure and accountability
- You want to challenge yourself further but aren’t ready for the full 75 Hard
- You’re interested in adding meditation to your daily routine
The transition should feel challenging but not overwhelming. If you’re thriving with 75 Soft and looking for the next level, 75 Medium offers a perfect stepping stone.
Making 75 Soft Work for Your Lifestyle
Customizing the Challenge to Your Needs
One of the best features of the 75 Soft Challenge is its flexibility. Unlike the rigid structure of 75 Hard, you can adapt the 75 Soft to fit your life while still maintaining its core principles. Here are ways to customize while staying true to the challenge:
- Exercise flexibility: If 45 minutes seems daunting at first, start with 30 minutes and build up
- Reading options: Audiobooks count too! Listen during commutes or while doing household chores
- Meal timing: Adjust your healthy eating window to match your work schedule or family commitments
- Water consumption: Spread your water intake throughout the day in a way that works for you
Tips for Staying Consistent for 75 Days
Maintaining consistency for 75 days requires strategy. Here are practical tips to help you go the distance:
- Create a visual tracker where you can mark off completed days
- Find an accountability partner or join online communities focused on the challenge
- Prepare for challenging days by having quick workout options and easy healthy meals
- Set reminders for water intake and reading time
- Celebrate small victories along the way to maintain motivation
- Plan ahead for travel, work events, or family obligations
Remember that consistency doesn’t mean perfection. The 75 Soft Challenge acknowledges that life happens, which is why it includes flexibility that the original challenge lacks.
Why 75 Soft Could Be More Sustainable Long-Term
If something becomes a viral trend, it doesn’t mean it will suit you and your unique story. The 75 Hard has been effective for some people, but it’s a tough peak to conquer for most. Now, it’s time to be gentle and kind to yourself and start slow and steady.
With the 75 Soft Challenge, you will give your body the movement and nourishment it craves, all without the restrictions and rules that can weigh on your mind. Let’s shift our focus from the intense and welcome the softer side. And remember: this challenge is your chance to create a joyous and exciting path to your well-being and make this story uniquely yours. As you embark on the 75 Soft, fill your body with self-love and prepare to meet a stronger and healthier you in 75 days!
The beauty of 75 Soft lies in its sustainable approach to wellness. By allowing for reasonable flexibility and focusing on consistency rather than perfection, it creates habits that can truly last beyond the 75-day mark. Many who complete more rigid challenges often rebound afterward, while 75 Soft participants frequently report continuing their new habits long after the challenge ends.
This balance of structure and flexibility makes 75 Soft not just a challenge, but a potential lifestyle reset that can lead to lasting change. And isn’t that the ultimate goal of any wellness journey?
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Mary has a Master of Science in Nutrition and is a Registered Dietitian. Currently, Mary works in nutrition research. Her research interests focus on the dietary, biological, metabolic, or behavioral differences in individuals with obesity and other chronic conditions. Mary will begin her Ph.D. in nutrition in the Fall. In her free time, you will usually find Mary hiking, at Pilates or Yoga, cooking, or reading.
