75 Day Soft Challenge: How To Start, Rules And Benefits

Even though the daily recommendations of the 75-day soft challenge for exercise, diet, and self-care are beginner-friendly, less aggressive, accessible, and more realistic, 75 Soft is still a big commitment like 75 Hard.

It's not just about exercising to change the lifestyle but also about changing the way of perceiving and doing things consistently. Before embarking on this journey, people need to analyze and understand the starting principles to be mentally, physically, and emotionally prepared to stick to the challenge.

As many people get influenced and curious to try this challenge without mentally preparing their minds, they'll come to believe that this challenge does not work.

1. Establish Personal Goals

Every person's goal is different based on what they want and what they can do. Goals related to having a fit body, food choices, and eating patterns should be established beforehand, and there should be a promise to work in such a way as to fulfill them.

You know what they say: "mind-muscle connection." Likewise, if you know what you want and work hard while keeping that in mind, it will bring positive change. Goals don’t necessarily have to be only physical; they can also be mental and emotional.

The reason for this is to be emotionally and mentally prepared and strong enough to stay true to your word and commit strictly for 75 days to achieve the stated objectives.

2. Commit to a Routine

It is worthless to start the 75-day soft challenge without the intention of sticking to a constant routine. A proper routine of hydrating oneself, exercising, and following a proper diet should be maintained regularly, not just at the start of the challenge, which most people do and then fail to achieve results.

Sticking to a consistent routine each day can help make the 75 soft challenge feel more attainable, bringing you one step closer to your fitness goal. It's about staying true to your word and adhering to the stated goal throughout its duration.

3. Set up your environment for success

After establishing and identifying goals and routines, the next step is to ensure that the environment provides the necessary support for this new lifestyle.

When exercising at home, it's important to choose a consistent workout space. Meanwhile, the kitchen should be equipped with items needed to prepare healthy meals daily.

Better to start late with a proper mindset and consistency than to join one day and quit after a few days. So, before starting this challenge, make sure to understand the basic six rules, which are to be followed without deviations for 75 days. Let's dive deeper into each rule:

1. Eat a healthy diet and limit alcohol to social occasions

Many people think that not eating properly and in small quantities will make them more fit, which is completely untrue. Eating a proper, balanced, healthy diet in the right amounts at regular intervals is the key. Based on the 75-day Soft challenge, one must select a diet.

This could be a keto diet, paleo diet, or Vegan diet. The diet must be adhered to for an entire period of 75 days. It is advisable to seek assistance and expert advice on meal prep. Nutritionists can be of help. Eating a healthy diet involves consuming more plants.

This would necessarily imply avoidance of ultra-processed foods like soft drinks and sugary baked goods. Substituting unhealthy food with better options can be useful. It makes it easier to stick to the diet.

2. Drink three liters of water per day

Hydration is a very important factor in fitness and a healthy lifestyle. Unlike the 75 Hard challenge, which advises people to drink 1 gallon of water, this challenge is more attainable with a goal of 3 liters of water per day.

Swap at least one sugary drink a day with a glass of water to get yourself in the habit of drinking more water. Also, make sure to carry your own reusable water bottle when you're out.

3. Train for 45 Minutes Every Day

75-day soft challenge imposes a 45-minute daily exercise commitment that excludes a recovery period of one day.

Since there are no specific exercises that are mandatory, it's important to know which exercises are relevant to your goals and plan well. Maybe Pilates on Monday, a 'hot girl walk' on Tuesday afternoon, and lifting weights could be a good Wednesday evening activity.
 
Instead of sitting down or avoiding exercise completely on your off days, you can do low-intensity exercises like stretching, swimming, walking, or even yoga to keep your muscles active and your body prepped for more intense workouts on other days.

4. Read 10 Pages of Any Book

Reading feeds curiosity and enhances an individual's creativity level. In the 75-day soft challenge, pick a book that inspires you. It should engage you. The book can be fiction, non-fiction, or poetry. Once you pick a book you're excited to read, decide when you'll read it.

Morning reading can set the tone for your day. Lunch reads are a nice escape from a busy mind. Reading at night is a great way to relax before you fall asleep. There's no wrong time to read. Just choose a time you like. Stick to it. Read 10 pages a day.

The 75 Soft Challenge promotes healthier habits in a balanced and sustainable way. Here’s the benefits of this challenge:

1. Balanced Physical Fitness

The entire 75-day journey of doing the soft challenge improves strength, endurance, and overall fitness. The best aspect is its flexibility in workouts which leads to consistent exercise choices. There isn't a pressure of extreme regimens and this promotes long-term fitness. 

Strength training, cardio, or a mix of activities are the focus. Participants can choose workouts that fit their fitness levels and their preferences. This helps to find ease in achieving fitness goals. The way to do this is by exercising for 45 minutes every day. No intense workouts are needed for this.

2. Encourages a Better Relation With Food and Exercise

This challenge emphasizes consistency over perfection, encouraging individuals to embrace sustainable changes rather than imposing extremely rigid restrictions.

Unlike the 75 hard challenge, taking progress photos is not part of the process, and there is no need to be overly strict with nutrition or exercise routines. The challenge promotes a focus on moderation and mindful eating and movement, rather than on restriction and deprivation.

This approach helps to integrate healthier habits into daily routines in a balanced and sustainable way, making it easier to maintain these habits over time.

3. Enhanced Mental Wellness

When was the last time a fitness challenge motivated you to read a book daily? Probably never. Reading 10 pages each day stimulates the mind, reduces stress, and enhances cognitive function.

This challenge promotes consistency and discipline through daily tasks. Individuals might feel mentally motivated and progressed as they create positive habits that boost mood and reduce stress.

4. Positive Behavioral Changes

Since the 75-day soft challenge encourages sticking to manageable routines rather than striving for unrealistic goals, it fosters long-term adherence to healthy habits. The individual starts to put effort into maintaining consistency rather than perfection, which is a change of positive mindset.

It’s about being present and thoughtful in these activities rather than going through the motions. People feel positive changes in their behavior as they start to balance their lives with physical activity, mental stimulation, and healthy eating.

5. Holistic Health Approach

Through this challenge, one can understand that wellness is not just about individual aspects but about the synergy between body, mind, and spirit. Integrating a holistic health approach into daily life becomes easy as it allows individuals to build and reinforce healthy routines.

By engaging in a variety of health-promoting activities, individuals can achieve a more balanced and harmonious lifestyle, ultimately leading to enhanced physical vitality, mental clarity, and emotional resilience.

Compared to the Hard challenge, the soft version doesn't have many drawbacks. However, there is the risk of overdoing workouts at the start, especially for those who haven't exercised for a long time. Starting too aggressively can lead to injuries, excessive fatigue, or reaching a point where progress slows down too soon.

It's advised to begin with a small, manageable routine within the 75 Soft Challenge. Staying consistent and gradually increasing intensity over time can help avoid potential issues and ensure steady progress.

Although suitable for a wide range of individuals, you still need to consider your personal needs and situations. However, some people may need to avoid this challenge or consult with a health professional before getting involved.

1. Pregnant and Elderly People

Pregnant women have specific requirements for nutrition and physical activity to ensure their good health as well as of their baby. Extreme changes in diet and exercise can be risky during pregnancy.

Similarly, elderly individuals may have different physical limitations and health concerns that require a more moderate approach to exercise and diet. Overcommitting to a demanding challenge can increase the risk of injury or worsen existing health issues.

2. Anyone with a History of Eating Disorder

For those with a history of eating problems, it’s important to be careful with challenges like the 75 Soft Challenge. Focusing too much on diet and exercise could bring back old issues or make someone feel bad about themselves.

Seeking support from a professional or a support network can also help manage these risks. Balancing physical goals with mental well-being is key.

3. Anyone With Underlying Health Conditions

Before starting the 75-day soft challenge, one should consult their doctor to find out if they suffer from any underlying health condition. This ensures that any changes to exercise or diet will be safe for their specific health needs.

A healthcare professional can provide guidance on how to modify the challenge to fit personal health requirements and avoid any potential risks.

4. Anyone with ADHD

People with ADHD might want to take a step back before tackling challenges like this. They should think about how to manage their tendency to become overly focused on tasks, as this can lead to neglecting other areas of their life while trying to achieve the challenge's goals.

Choosing between the 75 Soft and 75 Hard programs depends on alignment with individual goals, fitness levels, and health conditions. The 75 Hard program is more intense, with strict rules for diet and exercise, and demands a high level of commitment.

Meanwhile, the main flaws of the 75 Hard Challenge seem to have been addressed in the new 75 Soft Challenge. The 75 Soft program is generally considered healthier, as it is less intense and more flexible.

The soft challenge might be better suited for most people because:

1. Aims for Consistency

75 Hard Challenge is a tough challenge. It returns you to Day 1 if you break any of the rules. But, the soft version is less strict. The soft challenge aims to support you in developing consistency. It does not aim to guilt you into being perfect.

For instance, if you skip Day 15, then you can just jump to Day 16. Treat it as if you missed a day of your usual workout routine.

2. Leaves Room in Your Schedule

The 75 Soft Challenge leaves room for socializing and other activities you enjoy. In contrast, the 75 Hard Challenge can make it more difficult to balance your social life.

The strict food and alcohol guidelines can take the fun out of social events, and the daily 90-minute exercise requirement can make it tough to find time for anything else, including spending time with friends.

3. Inspires Healthy Change

Starting small with challenges often works better than diving into everything all at once. When too many new healthy habits are added to a routine at once, they can become almost impossible to maintain, leading to the false belief that being healthy is unattainable.

Instead, beginning with small, manageable changes can create excitement and a growing desire to do more. In this light, the 75 Hard may be too demanding, while the 75 Soft might be more achievable.