FAQs
The 75 Soft Challenge is a modified version of the 75 Hard Challenge and was created by fitness influencer, Stephen Gallagher. This challenge includes one 45-minute workout daily, 10,000 steps, a balanced diet, drinking 3 liters of water and reading 10 pages daily.
What is the soft 75 challenge? ›
“While considerably more realistic for most people, 75 Soft is still not easy,” she notes. Gallagher outlines the “rules” of the 75 Soft in his viral TikTok: Eat well and only drink on social occasions. Train for 45 minutes every day, 75 days without a day off, and one day for active recovery every week.
Does a walk count as a workout 75 Soft? ›
Train for 45 minutes every day, with one day of active recovery every week: Metzl likes that this rule doesn't state what specific exercise you have to do for your workout or your active recovery. It could be 45 minutes of walking, yoga or strength training.
How much weight do you lose on 75 Soft? ›
By day 75, you can see noticeable changes, as Vargas revealed she lost 11 pounds. Another TikToker, Des, noted in the caption of her 75 Soft weight-loss compilation video, "That's a wrap! 12.2 lbs lost AND 16 inches lost.
How much water do you need for 75 Soft Challenge? ›
The emphasis in 75 Soft is to make sure you're attempting to do your best to follow these rules every day: Eat well in general and avoid alcohol except for social occasions. Exercise once for 45 minutes each day, with one day of active recovery each week. Drink 3 liters of water daily.
Can you lose weight on the 75 Hard Challenge? ›
Major changes to how you eat and live just aren't sustainable. So, no, the 75 Hard challenge isn't some magic new approach that will change your life and make weight loss possible.
Can I have coffee on 75 HARD? ›
Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.
Can you eat sugar on 75 HARD? ›
75 Hard Challenge Rules
Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.
Is there a 75 Soft app? ›
Transform your lifestyle with the 75 Soft Challenge App. Unlock your potential for 75 days with a sustainable program meant to fit your lifestyle. The program will push your limits, inspire discipline and help you achieve your goals. It's time to prioritize your well-being on the journey with the 75 Soft Challenge app.
Can you drink on 75 Soft? ›
75 Soft Provides a More Flexible, Beginner-Friendly Challenge. 75 Soft is simply a watered-down version of 75 Hard. The rules for 75 Soft are less strict and include: Eat well and only consume alcohol during social occasions.
Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.
Can I lose 30 pounds in 75 days? ›
Some individuals have shed 10, 20, or even 30 pounds during the 75 days. However, it's essential to recognize that weight loss is a highly individualized process, and factors like starting weight, body composition, and adherence to the challenge's principles play a crucial role.
Is there a rest day in 75 Soft? ›
“Most people can't even do one 45-minute session a day,” Hummer-Bair said, “let alone two.” At the same time, there's no built-in rest period — no time to recover — for two and a half months. For 75 days straight, participants must work out every single day.
Is the 75 soft challenge worth it? ›
We think that 75 Soft is a generally healthy program that can provide great benefits to your body and mind. Its flexibility and less demanding nature make it a more doable approach than the 75 HARD Challenge.
How to start 75 Soft? ›
What are the rules of the 75 Soft Challenge?
- Eat well, incorporating more nutritious foods into your diet, and only drink on social occasions.
- Train for 45 minutes everyday for 75 days. One day a week is to be active recovery.
- Drink three litres of water a day.
- Read 10 pages of any book a day.
The 75 Medium challenge is a lighter approach to Andy Frisella's 75 Hard. 75 Medium focuses on creating better habits around exercise, healthy eating, and mindfulness. There are 6 simple rules to follow each day for the 75 days which we will look at below.
How do you keep track of 75 Soft? ›
The 75 Soft Challenge app offers a host of features to ensure your journey is smooth, motivating, and well-tracked: Progress Tracking: Effortlessly monitor your daily progress in all four categories. The app provides intuitive trackers to record your workout sessions, book reading progress, water intake, and meals.
Can you have sugar on the 75 Hard Challenge? ›
As long as the exercise is 45 minutes twice per day and once outside, walking is just fine. Can I have coffee on 75 Hard? You can have coffee, but most people skip the sugar.
What counts as active recovery? ›
An active recovery workout involves performing low intensity exercise following a strenuous workout. Examples include walking, yoga, and swimming. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting.
