Many people may have heard of the 75 Soft Challenge, which is a new fitness trend that was once popular on TikTok. Today, the popularity is still increasing. We organize the “75 Soft Challenge” to enable our fitness fans to exercise better, become more confident in their body and mind, and pass on healthy living habits to friends or family around them. In fact, compared to the 75 Soft Challenge, there is also the 75 Hard Challenge. However, the 75 Hard Challenge may be an extreme or unsafe fitness method for some people, so more and more fitness enthusiasts now choose the 75 Soft Challenge for exercise. So if you want to have a different way of working out this year than before, the 75 Soft Challenge is the perfect way to exercise. Start developing a well-rounded, healthy workout and lifestyle routine now with TikTok’s health challenges. Today Relife Sports will explain to you through this blog, what should I do before doing the 75 Soft Challenge.
What is the 75 Soft Challenge？
The 75 Soft Challenge is a popular fitness and mental toughness program created by Andy Frisella, CEO of 1st Phorm. It requires challengers to adhere to a set of rules for 75 consecutive days. The challenge consists of two main components: physical fitness and mental discipline.
In terms of physical fitness, participants are required to complete two 45-minute exercise sessions per day, one of which must be outdoors. These exercises can be any form of exercise that gets people out of their comfort zone.
The mental discipline portion of the challenge focuses on developing positive habits and eliminating negative ones. Participants must adhere to a strict diet, not eat any cheat meals, drink only water (no alcohol or soda), read at least 10 pages of a nonfiction book, and engage in daily visualization and gratitude exercises.
The goal of the 75 Soft Challenge is to increase mental toughness, self-discipline, and overall physical fitness. It encourages individuals to push their limits, develop healthy habits, and achieve personal growth over the course of 75 days.
What Are the Differences Between 75 Hard and 75 Soft?
The 75 Hard and 75 Soft programs are both fitness challenges designed by Andy Frisella. Here are the key differences between the two:
Diet and Nutrition: In 75 Hard, participants must adhere to a strict diet with no cheat meals for the entire 75 days. In contrast, 75 Soft allows for one cheat meal per week, providing a bit more flexibility in dietary requirements.
Workout Requirements: Both programs entail two daily workouts, but 75 Hard stipulates that one of these workouts must be outdoors, regardless of weather conditions. 75 Soft allows for more flexibility, permitting one workout to be indoors.
Reading Commitment: In 75 Hard, participants are required to read 10 pages of non-fiction or self-help material each day. The reading commitment is reduced to 5 pages per day in 75 Soft.
Water Intake: Both programs require participants to consume a gallon of water daily.
Progress Photos: While 75 Hard mandates taking a progress photo every day, 75 Soft reduces this requirement to once a week.
In fact, in general, it is:
75 Hard: This challenge consists of following a strict diet (no cheat meals), completing two 45-minute workouts (one of which must be outdoors), drinking a gallon of water each day, reading 10 pages of non-fiction or self-help material, and taking a progress photo every day. The challenge lasts for 75 consecutive days, and if any of the tasks are missed, the participant must start over from day one.
75 Soft: This is a more flexible version of the challenge. While it retains the same basic structure as 75 Hard, it allows for one “cheat” meal per week, one of the workouts can be indoors, and the reading requirement is reduced to five pages per day. Additionally, progress photos are only taken once a week instead of daily.
Overall, 75 Soft offers a more lenient and flexible approach compared to the more rigid structure of 75 Hard. Participants may find 75 Soft to be more manageable and sustainable over the 75-day period due to its relaxed guidelines.
75 Soft Challenge Rules
The challenge is designed to help individuals develop mental toughness, discipline, and healthy habits. Here are the basic rules of the 75 Soft Challenge:
1. Follow a Diet: Participants must choose a diet or meal plan and stick to it without any cheat meals or alcohol for the entire 75 days.
2. Exercise Daily: Engage in two 45-minute workouts each day. One session should be a strength training workout, while the other should be a cardio-based workout.
3. Drink Water: Drink at least one gallon (3.78 liters) of water daily.
4. Read 10 Pages: Read a minimum of 10 pages of non-fiction or self-improvement books every day.
5. Take a Progress Picture: Take a daily progress picture to track physical changes over the course of the challenge.
6. No Cheat Meals or Alcohol: No cheat meals or alcohol are allowed for the entire 75 days.
7. Stick to the Plan: Participants must strictly adhere to the rules every day for 75 consecutive days.
It’s important to note that if any of the tasks are not completed on any given day, the challenge must be restarted from day one. The 75 Soft Challenge aims to foster discipline, mental resilience, and a positive change in lifestyle. Participants often find that the challenge helps them establish healthy habits and develop a stronger mindset.
Why Is The 75 Soft Challenge More Realistic Than 75 Hard?
The 75 Soft Challenge is often considered more realistic than the 75 Hard Challenge because it focuses on sustainable, long-term habits rather than extreme, all-or-nothing approaches. Here are a few reasons why the 75 Soft challenge may be seen as more realistic:
Unlike the 75 Hard challenge, which requires strict adherence to a specific set of rules for 75 days, the 75 Soft challenge allows for flexibility and adaptation to individual lifestyles. This makes it more feasible for people with busy schedules, family responsibilities, or health constraints.
Emphasis on Balance
The 75 Soft Challenge encourages a balanced approach to health and wellness, recognizing that mental and emotional well-being are just as important as physical fitness. This aligns more closely with the principles of holistic health and self-care.
The 75 Soft Challenge promotes the development of sustainable habits that can be maintained beyond the initial 75 days. It encourages participants to focus on making realistic, long-lasting changes rather than short-term, intense efforts.
The 75 Soft Challenge acknowledges that life is unpredictable, and it encourages participants to navigate real-world challenges while staying committed to their goals. This mirrors the ups and downs of everyday life, making it more relatable and practical for many people.
Ultimately, the 75 Soft Challenge is seen as more realistic because it recognizes the complexities of human lives and promotes a balanced, adaptable approach to personal growth and well-being.
Things to Consider When Choosing 75 Soft Challenge
When choosing a 75 Soft Challenge, there are several important factors to consider to ensure that the challenge is both achievable and beneficial for you. Here are some things to consider:
Your Current Fitness Level
Consider your current fitness level and whether the 75 Soft Challenge aligns with your abilities. It’s important to choose a challenge that will push you without being too overwhelming.
Evaluate the time commitment required for the 75 Soft Challenge. Make sure it fits into your schedule and that you can dedicate the necessary time each day.
Determine what specific goals you want to achieve through the 75 Soft Challenge. Whether it’s improving endurance, strength, flexibility, or overall fitness, make sure the challenge aligns with your objectives.
Variety and Balance
Look for a challenge that offers a good balance of cardio, strength training, flexibility, and rest days. A well-rounded challenge will help prevent boredom and reduce the risk of overuse injuries.
Equipment and Space
Consider whether the 75 Soft Challenge requires any specific equipment or ample space. Make sure you have access to the necessary resources to complete the challenge effectively.
Progression and Adaptability
Check if the 75 Soft Challenge offers a progression plan or if it can be adapted to different fitness levels. Having the ability to modify the challenge based on your progress is crucial for long-term success.
Assess the potential injury risk associated with the 75 Soft Challenge. Ensure that it aligns with your physical capabilities and doesn’t pose a significant risk of injury if performed with proper form and technique.
Consider whether the 75 Soft Challenge includes any dietary guidelines or nutritional recommendations. A holistic approach to health and fitness should encompass both exercise and nutrition.
Accountability and Support
Determine if the 75 Soft Challenge provides any form of accountability or support, such as online communities, tracking tools, or coaching. Support can be instrumental in staying motivated and accountable throughout the challenge.
Think about whether the challenge promotes sustainable habits that can be maintained beyond the specified duration. Avoid challenges that promote extreme or unsustainable practices.
By carefully considering these factors, you can select a 75 Soft Challenge that aligns with your fitness goals, lifestyle, and overall well-being.
Should You Try the 75 Soft Challenge?
Before deciding to try the 75 Soft Challenge, it is important to consider your own physical and mental health. Exercising twice a day and following a strict diet can be demanding and potentially harmful if not done properly. If you are a beginner or have not had the habit of exercising before, if you want to participate in the 75 Soft Challenge, you can change the way you exercise and replace some high-intensity exercises with low-intensity, low-impact exercises. (like running, barre, yoga, dumbbell, or walking). Here we recommend some home fitness equipment for you, such as a walking pad, under desk treadmill, upright exercise bike, adjustable free weights, etc., which can help you get a good workout.
Additionally, the challenge requires a significant time commitment and discipline. It may impact your daily routine, social life, and other commitments. Therefore, it is essential to evaluate whether you have the necessary resources and support to undertake the challenge successfully. Ultimately, the decision to try the 75 Hard Challenge is a personal one. It can be a valuable experience for those seeking to improve their fitness, discipline, and mental resilience. However, it is crucial to prioritize your health and well-being above any challenge or program.
Although the rules of the 75 Soft Challenge have been changed to allow most fitness fans to complete the challenge, it is still not easy to actually stick to it. It still requires you to have a strong will and habits and to constantly change and improve yourself. If you are interested in the 75 Soft Challenge, you can follow what is mentioned on the blog and find some healthy and suitable exercise methods to keep exercising.