75 Soft Challenge | How to Do a Healthy Alternative to 75 Hard (2024)

FAQs

75 Soft Challenge | How to Do a Healthy Alternative to 75 Hard? ›

The 75 Soft Challenge is made up of four rules, and it is a more realistic alternative to the viral 75 Hard Challenge. The rules are: Eat well and incorporate more nutritious foods into your diet, and only drink on social occasions. Train for 45 minutes everyday for 75 days.

What is 75 Soft? It's a gentler, less intimidating and less strict version of 75 Hard. It still has daily guidelines for diet, exercise and self-improvement, but the rules are more flexible and less demanding.

On 75 Soft, you're encouraged to work out six days a week and eat generally healthy foods, however, you don't have to stick to an overly strict diet and exercise plan as you do on 75 Hard. Unlike 75 Hard, you also don't have to completely start the challenge over if you miss a day.

The 75 Soft Challenge is a more accessible and sustainable alternative to the popular 75 Hard Challenge that started on TikTok. Key rules include daily workouts, balanced nutrition, hydration, mental wellness habits, and accountability.

Instead, the 75 Soft Challenge is a more accessible alternative to the trend, encouraging users to stick to some healthy habits for 75 days, but with far less restrictions. Here's what we know...

All is fair game. The only rule is that you move your body for 45 minutes a day, reserving one day a week for active rest. Active rest essentially entails any low-impact, low-intensity activity like walking, swimming, or yoga.

The goal of 75 Soft isn't to lose weight, but it could be one of the many benefits. Rather than focusing on a diet that'll help you lose weight, focus on eating foods that make you feel good physically and mentally.

The 75 Soft challenge is more realistic than the 75 Hard: It allows you to define what “eating well” and “drinking socially” means to you. It also cuts the amount of daily exercise in half (though it's still 45 minutes).

75 Soft Challenge 4+

It's a well proved mobile app designed to help you track the most known fitness challenge worldwide, stay motivated, and achieve your fitness targets while enjoying a fun and engaging experience.

Is there a 75 medium challenge? ›

75 Medium Challenge is a personal development program that can help you form healthier habits, get past mental blocks, and reach your exercise or weight loss goals if that's what you desire. As part of the challenge, you promise to follow a set of daily rules without missing a beat for 75 days.

The Project 50 Challenge is a commitment to changing your life in 50 days. This involves the addition of positive habits to your daily routine, and positive general changes to your life, maintaining consistency with both for 50 days. There are 7 central rules to the Project 50 Challenge.

Yes! Just make sure that you're walking with intention, not just out for a leisurely stroll.

In your journey through the 75 Hard challenge, nutrition plays a central role in your success. By focusing on lean proteins, complex carbohydrates, healthy fats, and fiber-rich foods, you'll provide your body with the nutrients it needs to thrive.

Potential Health and Safety Risks of 75 Hard

Although the benefits of physical activity are well documented, 75 days with no chance to rest could put participants at risk for overtraining injuries, depending on what they choose for their workouts and what their current fitness level is.

In addition to being only 30 days long, the 30 Tough rules are as follows: Follow any diet. No alcohol or cheat days. Two 30-minute workouts per day, one of which should be outside.

When you get into the habit of doing this, you're training your brain to always be analyzing and critiquing what your body looks like. That's not healthy at all. And even if you notice that your body is changing throughout the 75 days, this can leave you feeling worse in the long run.

There's also the concern of overtraining, which impacts physical and mental fatigue, and increases your risk for injury. 75 Hard demands ninety minutes of exercise a day, which, at 10.5 hours for the week, is more than four times the CDC's recommendation of 150 minutes of moderate-intensity exercise.

For one, Phase 1 is the program that immediately follows 75 HARD. You must complete the 75 HARD program before moving on to Phase 1. Another important thing to know is that if you fail at any time throughout Phase 1, you have to restart on Day 1 of Phase 1.