No alcohol, no cheat meals, a gallon of water and 90 minutes a day of exercise for 75 days – oh and not to forget if you skip a day, it is back to square one. No rest for the wicked, well that’s what the viral 75 hard challenge encourages anyway.
75 Hard is the brainchild of entrepreneur, Andy Frisella and is aimed at building on traits like “self–esteem”, “confidence” and “grittiness”.
If you somehow managed to avoid the hoards of TikTok videos about this somewhat controversial challenge, then let us recap you.
@lykagiftwellness 26 | 75 🎧 Here are the rules, All the best #wellbeingcoach #morningroutine #wellnessjourney #75hard #healthylifestyle #fitnessmotivation #wellnesscoach #mentalhealthawareness ♬ original sound – Lykagift | Wellness Coach🌱💫
Here are the rules:
1. Stick to a diet (no cheat meals)
2. Drink a gallon of water each day
3. No alcohol whatsoever for 75 days
4. Exercise for 45 minutes twice a day (one session must be outdoors)
5. Read ten pages of a book every day
6. Take a progress picture each day
Participants of this both mental and physical challenge must stick to these rules and if they break one, they have to go back to the start. Definitely not for the faint-hearted.
The challenge no doubt puts a lot of pressure on the average fitness fanatic not to mention a beginner, with no rest days and the mentality that if you ‘fail’ you must go back to the start, it really is quite triggering. So, this is where 75 Soft comes in.
So, what exactly is 75 Soft?
@_megan597 75 Soft✨ Starting January 1, 2024 and ending March 17, 2024! Welcome to my journey🏃🏻♀️ #75soft #75hardchallenge #newyearsresolution #fitnessjourney #weightloss ♬ original sound – Stephen Gallagher
75 Soft is simpler and less restrictive compared to the 75 Hard. It is true, we all have 24 hours in a day but how two people spend those hours can be wildly different. For example, a fitness influencer who dedicates their time to achieving and producing fitness content would have a lot more time to complete a challenge like the 75 Hard compared to someone who works a regular nine to five. The 75 Soft offers participants a more achievable alternative.
The rules are as follows:
1. Eat healthy nutritious foods
2. Drink three litres of water each day
3. Only drink alcohol for social occasions
4. 45-minute workout (with one recovery day each week)
5. Read ten pages of a book a day
6. Take progress photos
As you can see this challenge incorporates all the aspects of the 75 Hard but at a less intense level. The added rest day allows participants to recover and avoid the possibility of injury. The 75 Soft also scraps the: if you miss a rule, you go back to the start rule.
This means that the negative mentality of ‘failure’ won’t impact the rest of the challenge.
Everyone’s allowed a bad day, right?
If you don’t consider yourself a big reader: meditation, colouring, gratitude journaling or painting are other alternatives (no doom scrolling though). The important thing to keep in mind is that consistency is key when it comes to the 75 Soft.
Creating a routine that slots effortlessly into your lifestyle will help you to carry on these positive habits after the initial 75 days. Here are a couple of videos to give you some inspiration to start your own version of 75 Soft.
@tayylormeda and only drinking on social occasions!! #75softchallenge #75soft #plan #ipad #fyp #workout ♬ Cruel Summer – Taylor Swift
@tess.barclay Join our group chat! 🫶🏼💕🎧 I’m on day 6 of the 75 hard challenge & you can start whenever you want! Its linked on my instagram 💅🏻 #75soft #75hard #75softchallenge #75hardchallenge #workouts #fitness #fitnessroutine #gymtok ♬ original sound – Stephen Gallagher
It’s important to remember to only do what your body allows you to, and to keep an eye on your energy, hunger, and fitness levels.
Everyone’s body is different, and even if 75 Soft may seem easy to some, it could be a serious challenge to others!