What Is the 75 Soft Challenge? (2024)

FAQs

What Is the 75 Soft Challenge? ›

75 Soft is a health challenge that is popular on social media outlets like TikTok and Instagram—especially at the start of the new year. It involves eating healthily, limiting alcohol, drinking plenty of water, reading a book, and doing 45 minutes of movement every day for 75 days.

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. Drink three liters of water a day.

Does a walk count as a workout for the 75 Soft Challenge? Yes, a good-paced walk that gets your heart racing can count as a workout for this challenge. As always, choose exercises that fit your fitness level and are safe for you.

12.2 lbs lost AND 16 inches lost. 75 Soft wasn't easy and I wanted to throw the towel in so many times, but I'm glad I didn't because these results speak for themselves."

It can be a diet of your choice but you must follow it consistently each day. Drink a gallon of water every day. No cheat meals or alcohol for the full 75 days consecutively. Exercise twice a day for 45 minutes each time, with at least one session happening outside.

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).

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. Read 10 pages of any book each day.

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.

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.

For instance, 75 Soft is diet-free and allows alcohol, whereas 75 Hard instructs participants to follow a diet and not drink alcohol. 75 Soft suggests exercising 6 days a week with 1 day of rest, while 75 Hard encourages working out every day twice a day.

Can I drink diet co*ke on 75 Hard? ›

Yes, since it doesn't have sugars, a diet soda is okay. It doesn't count toward your water intake though.

Frisella makes it very clear it's a transformative mental toughness program more than anything else. To accomplish it you will need to do the following for 75 days straight. Follow a nutritional plan of your choosing (i.e. no sugar, no carbs, etc…).

Subcutaneous fat, while not as dangerous as visceral fat, is much more stubborn and harder to lose. Also called soft fat, subcutaneous is the layer of fat located just under the skin.

Opt for whole grains, brown rice, quinoa, sweet potatoes, and oats. These carbohydrates release energy slowly, keeping you fueled throughout the day. Pay attention to portion control and consume carbs around your workouts for optimal results.

Cheat days mean you can have pizza for breakfast, ice cream for lunch and burgers and fries for dinner! On a cheat day, you are allowed to eat whatever you want. It is possible that you may not count the calories as on a normal day.

While a good diet is crucial for health, bending the rules on occasion probably won't hurt. A tip you can try is the 90-10 rule. "Eat a healthy diet 90% of the time and splurge 10% of the time," McManus says. "Eating three meals a day for a week means 21 total meals: avoid splurging for more than two of those meals."

In 2021, Ireland-based fitness influencer Stephen Gallagher debuted a less intense version of the regimen called the “75 Soft Challenge.” “It's like the 75 Hard, but for people who don't have the time for two 45-minute workouts a day,” Gallagher said in the video, which now has over 2.5 million views.

The 75 Soft Challenge encourages you to start implementing daily movement into your life, leaving 1 day for active recovery each week. Move your body in a way you enjoy, and see how much stronger you feel. Drink 3 liters (100 fl oz) of water a day.