Have you heard about the 75 challenges? There’s a hard version and a soft version. The 75 Hard is definitely hardcore, but for those who want to reshape our bodies and minds without going to extremes, the soft version is a great guide for making sustainable lifestyle changes.
NOTE: There’s an even less strict version of the challenge, also known as 75 Soft, although when I first found out about 75 Hard, this version was referred to as Soft. The even less intense version permits drinking on social occasions and decreases the workout time commitment. This version might be more appealing to a broader audience, but I’m not confident about the sustainability of these habits.
THE RULES
RULE 1 – EAT WELL
Keep your diet changes simple and realistic, and be willing to stick with your self-imposed guidelines. For example, eat at least five servings of vegetables daily, reduce carbs, reduce or eliminate sodas, ice cream, or ultra-processed foods like sugary baked goods, or limit eating out.
Go a step further and experiment with colorful vegetables, lean proteins, and whole grains to create satisfying dishes that fuel your body and mind. Remember to include healthy fats like avocados and nuts for sustained energy throughout the day.
You may want to keep a food-tracking journal to learn about your eating patterns and make more informed choices. A food journal can give you insight into your body’s needs and how it responds to your choices.
RULE 2 – WORK OUT DAILY FOR 45 MINUTES
One of the best things about the 75 Soft workout is its adaptability. Whether you’re a beginner or more experienced, you can tailor the intensity to suit your current fitness level. You are free to break the 45 minutes into 15-minute sessions if you need to. This flexibility makes it easier to stick to your routine long-term, which is key for developing lasting habits.
It’s recommended to try mixing cardio, strength training, and flexibility exercises. This well-rounded approach will improve your endurance, build lean muscle, and enhance your overall mobility. That said, start where you are. Walking counts, too.
RULE 3 – NO ALCOHOL / NO CHEAT MEALS
No Alcohol
Many of us reach for a drink without even thinking about it. Whether it’s to unwind after a long day or to accompany a weekend sports game, it’s easy to overlook the calories in both the drinks and the extra food we consume.
No Cheat Meals
Yikes! Ultimately, this rule represents a commitment to personal transformation, and staying the course without succumbing to cheat meals will pay dividends in the form of tangible progress and a sense of accomplishment. By demonstrating self-control and dedication, you’ll not only see changes in your physical body but also develop a stronger mindset that can be applied to other areas of your life.
RULE 4 – DRINK 3 QUARTS OF WATER DAILY
RULE 5 – READ 5 PAGES EVERY DAY
Read five pages of any book. Some experts feel that reading self-improvement books is an important part of this program. Others argue that reading fiction is good because it requires the brain to remember characters and plot lines. You’ve got enough going on otherwise with this challenge. Read what you want.
RULE 6 – TAKE A PROGRESS PHOTO EVERY DAY
Taking a progress photo of yourself daily during a 75-day challenge can be a powerful tool for tracking your transformation. This simple activity provides a visual record of the changes your body and mindset undergo throughout the challenge.
By capturing a snapshot each day, you can observe subtle shifts in your physique, posture, and overall appearance that may not be noticeable in the moment. Over the course of the 75 days, these daily photos can be compiled into a time-lapse video or side-by-side comparisons, allowing you to see the cumulative impact of your efforts.
RULE 7 – IF YOU SKIP A DAY, YOU MUST START OVER
Habit formation is a delicate process that requires consistent, uninterrupted practice. If you skip a day, your brain interprets this as a sign that the habit is not a priority, and the neural connections begin to weaken.
By strictly adhering to the rule of starting over if you miss a day, you are sending a clear message to your brain that this habit is important and worth maintaining. This approach helps to keep you accountable and committed to your goal, as the prospect of having to start from the beginning can be a powerful motivator to stay on track.
Are you ready to take on the 75 Soft Challenge?
Participants often report experiencing increased energy, improved mental clarity, better physical health, and a greater sense of discipline and self-control. Are you ready to take the leap and commit to the 75 Soft Challenge?
THE 75 Soft Challenge Tracker
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