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What is the 75 Medium Challenge? Introduction to Transformation

Have you felt like you’re on the cusp of something great yet unsure how to take that next giant leap in your personal development? If so, allow me to introduce you to an incredibly engaging and life-transforming opportunity – the Medium 75 challenge! It’s a meticulously designed program that promises to redefine the contours of your discipline, resilience, and overall well-being.

This challenge aims to instill habits that foster mental strength, physical health, and emotional resilience. Participants commit to daily tasks that are challenging yet feasible, striking the perfect harmony between pushing limits and acknowledging one’s current capabilities.

You’ll not only glean insights into your strengths and areas for growth but also join a community of like-minded individuals all striving for personal excellence.

75 Medium Challenge

Also, read – Dare to Transform: 75 Soft Challenge When 75 Hard is Too Much

Must Have 75 Medium Challenge Rules for Safety and High Results

Rule: Enthrall in 45 minutes of exercise daily.

Regular exercise improves cardiovascular health, increases stamina, and helps with weight management. A study suggests that physical activity is crucial for disease prevention and overall health.

Rule: Incorporate both cardio and strength training exercises throughout the week.

This combination ensures you’re not only burning calories but also building muscle, which can improve metabolism and support bone health. Also, a varied exercise regimen can enhance fitness outcomes more effectively than focusing on a single type of exercise.

Rule: Base 80% of your diet on whole foods.

Nutrients that are lacking in processed foods are found in whole foods such as fruits, vegetables, lean meats, and grains. They are essential even during 75 hard alternatives for preserving vitality and promoting long-term health. The “American Journal of Clinical Nutrition” highlights their role in preventing chronic diseases.

Rule: Drink at least 3 liters of water daily.

Digestion, food absorption, and muscular function all depend on enough water. Drinking enough water might help increase metabolism and promote weight loss.

Rule: Minimize intake of sugary and processed items.

These foods can lead to energy crashes, weight gain, and health issues. Research indicates a high intake of processed foods is linked to a greater risk of cardiovascular diseases.

Rule: Read at least ten pages of self-improvement or non-fiction literature daily.

This habit fosters continuous learning, self-reflection, and mental stimulation. Educational psychology studies show reading can enhance memory, focus, and empathy.

Rule: Write down three things you’re grateful for each day.

Practicing gratitude can significantly increase one’s overall happiness and life satisfaction. The research found that gratitude journaling leads to greater optimism and positive emotions.

Rule: Aim for 7-8 hours of sleep each night, maintaining a consistent bedtime and wake-up time.

Quality sleep is crucial for recovery, mood regulation, and cognitive function.

It’s okay to have days where things don’t go perfectly. What’s essential is persistence, not perfection. You have the strength within you to make these changes. Keep pushing forward, and know you’re not alone in this journey. 

Also, read – Full Overview of 75 Hard Challenge Diet Plan

75 Day Medium Challenge Program – The First Step to a New You!

Nutrition Plan

  • Caloric intake 

Calculate each participant’s daily caloric needs based on their Basal Metabolic Rate (BMR) and activity level. Aim for a slight deficit for weight loss or a surplus for muscle gain, but keep it moderate.

  • Macronutrients 

Focus on a balanced intake of protein (30%), carbohydrates (40%), and fats (30%). Adjust these ratios based on individual goals and responses.

  • Hydration 

Encourage drinking at least 2-3 liters of water per day and adjust this as necessary.

  • Meal timing

Promote frequent, smaller meals throughout the day to keep the metabolism active.

Weekly Focus

  • Week 1-2: Education on clean eating and understanding macronutrients.
  • Week 3-4: Introduce meal prepping strategies.
  • Week 5-6: Focus on hydration and its effects on performance and recovery.
  • Week 7-8: Adjust macronutrient ratios based on progress and feedback.
  • Week 9-11: Highlight the importance of micronutrients and introduce more varied food sources.

Workout Program

Strength training (3 days/week)

  • Day 1 – Upper body focus: Chest, shoulders, triceps.
  • Day 2 – Lower body focus: Quads, hamstrings, calves.
  • Day 3 – Core and back focus: Entire back, abs, obliques.

For each workout: Start with compound movements (e.g., bench press, squats) for 3 sets of 8-12 reps, followed by 2-3 accessory exercises (e.g., dumbbell flyes, lunges) for 3 sets of 12-15 reps.

Cardio & flexibility (2-3 days/week)

  • High-Intensity Interval Training (HIIT): 20 minutes, mixing sprinting with jogging.
  • Steady-State Cardio: 45 minutes at a moderate pace, like brisk walking or cycling.
  • Flexibility: Yoga or Pilates classes focus on improving flexibility and core strength.


  • Active recovery day 

Light activities such as walking, leisurely cycling, or swimming promote muscle relaxation and recovery without completely taking a day off.

Keeping It Fresh and Exciting

  • Weekly challenges. Introduce a new, fun fitness challenge each week (e.g., distance covered, steps counted, plank contest).
  • Group workouts. Encourage participation in group classes or virtual meetups for specific workouts to build a sense of community.
  • Progress tracking. Use apps like Lasta or journals to track progress, including dietary adherence, workout completion, and weekly improvements.
  • Educational workshops. Host weekly online workshops on nutrition, workout techniques, and mental wellness to keep participants engaged and informed.

75 Medium Challenge Before and After: Experts Weigh In on Body and Soul Changes 

  • People generally see a noticeable increase in their physical strength and endurance. It’s not just about looking fit – it’s about feeling powerful.
  • Participants often report reduced stress, anxiety, and depression. The challenge encourages practices that support mental wellness.
  • Sticking to the program cultivates a strong sense of discipline and improves focus, which can spill over into all aspects of life.
  • Many feel considerably more energized throughout the day when they follow a regular exercise routine and improve their diet.
  • The combination of daily exercise and improved habits often leads to better, more restful sleep.
  • Completing the challenge provides a huge sense of achievement, boosting confidence and self-esteem.

Also, read – Join Clean Eating Challenge – Revamp Your Plate

75 Medium Challenge Checklist – Your Roadmap to Success

Daily Tasks

Morning Routine

  • Give yourself enough time to ease into the day without rushing.
  • Start your day with a glass of water.
  • Spend 10-15 minutes in meditation to clear your mind.
  • Engage in at least 30 minutes of physical activity. This could be yoga, walking, or any exercise you enjoy.
  • Start your day off right with a nutritional breakfast.

Throughout the Day

  • Aim to drink at least 8 glasses of water throughout the day.
  • Choose snacks that energize and nourish your body.
  • When you can, try to eat without interruptions and pay attention to your hunger cues.
  • Take short breaks to stretch or walk, especially if you sit for long periods.
  • Spend quality time with friends or family, even if it’s just a quick call.

Evening Routine

  • Spend some time journaling about your day, focusing on what went well and what could be improved.
  • Set out your workout clothes, prepare meals, or make a to-do list for the next day.
  • Engage in a relaxing activity before bed, like reading or taking a warm bath.
  • Aim for 7-9 hours of deep sleep.

Weekly Checklist

  • At the end of each week, review your progress and adjust your goals as needed.
  • Dedicate time to a self-care activity you enjoy, such as a hobby, spa day, or nature hike.
  • Plan your meals for the week and prepare anything you can in advance to make healthy eating easier.
  • Have a weekly check-in with yourself or a partner to discuss challenges and celebrate successes.

Inspiring 75 Medium Challenge Results: Predict Your Progress

If you’re on the 75 Medium Challenge, take a moment to recognize your incredible commitment to bettering yourself. Every effort you put in, every day you complete, is a testament to your strength and dedication. 

“Stepping into the 75 Medium Challenge, I wasn’t sure I could make it through the first week. Now, every day feels like a victory. It’s amazing how much stronger I feel, inside and out.” – Alexa

“This challenge has taught me the power of consistency. Some days are harder than others, but showing up for myself daily has been life-changing.” – Jordan

Take pride in your progress, no matter where you are in the challenge. Whether choosing a healthier meal, pushing through today’s exercise, or simply taking the time to reflect and meditate, you are taking steps towards a better, stronger you.

“I realized the challenge isn’t just about physical fitness but mental resilience too. I’m learning to push through doubts and celebrate my strengths.” – Mia

“Every day I complete, I feel like I’m building a better version of myself. Not just physically but in confidence and discipline. It’s truly empowering.” – Sam

Your personal growth and achievements are truly remarkable. Allow yourself to bask in the pride and motivation that comes from realizing how far you’ve come. The changes you’re making are not just physical, but also laying the foundation for a healthier, more fulfilling life.

Surround yourself with positivity, draw inspiration from those around you, and keep pushing your limits. Your determination and hard work are inspiring, so keep going and keep shining. 

You’ve got this!

Also, read – 30 Day Weight Loss Challenge You Need!

How Modified 75 Hard Offers a Balanced Approach? Adapting Rigor 

First, this balanced approach really lets us concentrate on our physical and mental health harmoniously.

1. The program places a big emphasis on getting adequate rest because, honestly, our bodies and minds need it to recharge. It’s like giving yourself a mini-vacation every night. 

2. Then there’s nutrition, which is all about fueling our bodies with the good stuff – making sure we’re eating in a way that supports our energy and mood. 

3. And exercise, well, it’s not just about getting stronger physically, but also about feeling invigorated and clear-headed.

But here’s the cherry on top: prioritizing mental well-being. This program understands that being strong isn’t just about muscle; it’s about mindset. Taking time for self-reflection, practicing gratitude, or just soaking in a bit of nature are all part of the journey. It’s this holistic approach that makes the Modified 75 Hard so special.

75 Medium Challenge

The Spectrum of 75 Medium vs 75 Soft Proof Explained!

Factor75 Hard75 Medium
Diet PlanFocuses on mindful eating; participants are encouraged to reduce processed foods and sugar but aren’t required to follow a specific diet.Focuses on mindful eating; participants are encouraged to reduce processed foods and sugar, but aren’t required to follow a specific diet.
Exercise RoutineParticipants should engage in at least 30 minutes of moderate-intensity exercise daily, offering adaptability in the type of exercise.Participants should engage in at least 30 minutes of moderate-intensity exercise daily, offering adaptability in the type of exercise.
Mental PreparationPromotes gradual mental strength building with a focus on developing sustainable habits through moderate challenges.Promotes gradual mental strength building with a focus on developing sustainable habits through moderate challenges.
Motivation TechniquesUtilizes a balanced approach to motivation, encouraging consistency and progress over perfection. Setbacks don’t necessitate restarting.Utilizes a balanced approach to motivation, encouraging consistency and progress over perfection. Setbacks don’t necessitate restarting.

Comparative Battle between 75 Hard vs 75 Medium – Choose Your Path

Factor75 Hard75 Medium
Diet PlanStrict; No cheat meals allowed. Must adhere to a chosen diet plan without any deviations.More flexible; Encourages healthy eating but allows for occasional deviations to accommodate lifestyle and improve long-term adherence.
Exercise RoutineTwo 45-minute workouts per day, one of which must be outdoors regardless of the weather conditions.At least 30 minutes of moderate-intensity exercise daily. Offers more flexibility in type and setting of the workout.
Mental PreparationRequires a high level of commitment and mental toughness. Participants must be prepared to rigorously stick to the program’s rules, no matter the circumstances.Focuses on building habits and resilience progressively. Less intense, making it more approachable for those new to fitness challenges.
Motivation TechniquesUtilizes strict discipline as its core motivational technique. Breaking a rule means starting over from day 1.Encourages self-compassion and steady progress. Failure to adhere perfectly to a day’s regimen doesn’t necessitate starting over.

Also, read – 28 Day Fasting Challenge – Unleash Your Potential

Taking Action: Your 75 Medium Challenge Printable Done!

In the end, it was a journey of self-discovery and growth. 

Our achievement in the 75 Medium Challenge is a testament to our untapped potential. It reminds us that with dedication, perseverance, and a love for our way, we can surpass our own expectations. 

Remember: always keep crossing those finish lines because you never know what amazing things may be waiting for you on the other side. 

Certified Exercise Physiologist

Chris is a certified exercise physiologist with over 13 years of experience in fitness and wellness. With a Master of Science in Exercise and Wellness, Chris has been a educating the public as a writer, editor, and trainer. He is passionate about creating evidence-based content in an engaging way to make learning fun.