WTF Is 75 Medium? The 75 Medium Challenge Rules And Program Overview
So we all know about the 75 Hard and 75 Soft Challenges, but now there is a 75 Medium Challenge?
Gosh dang right there is, and many people are interested in it, as the number of Google queries for info on it is on the rise (which is probably how you found this article, to begin with).
But what is the 75 Medium Challenge? How is it different from the other 75 day challenges?
This article will provide an overview of the 75 Medium program, including its rules and strategies for success.
What Is The 75 Medium Challenge?
The 75 Medium Challenge is a personal development program that focuses on helping people develop healthier habits, overcome mental hurdles, and lose weight or get in shape if desired.
It involves a series of daily rules to be followed for 75 days, with no days off.
The challenge is designed for busy people with demanding schedules and offers a healthier alternative to more restrictive fat loss plans.
It can be a great way to improve self-improvement and overall healthy eating behaviors.
What Are The 75 Medium Challenge Rules?
The goal of the challenge is to create a challenging path that still causes the person doing it to re-assess their daily schedules and priorities but is accessible enough so that those wanting to avoid extreme challenges can do.
Similar to what we have seen on the 75 Hard and 75 Soft Challenges, the 75 Medium Challenge has a set of rules to be followed every day for the full 75 days. Here are the rules:
- Diet: Follow Your Choice of Food Plan 90% of the Time
- Exercise: One 45 Minute Workout Each Day
- Water: Drink Half Your Body Weight (in Ounces) in Water Each Day
- Progress Picture: Take a Photo on Day 1 and Day 75
- Mindfulness: Meditate or Pray for 5 Minutes Each Day
- Personal Development: Read or Listen to 10 Minutes of Personal Development Each Day
The rules are similar to the other 75 day challenge rules but with a few additions and variations.
Let’s break down the 75 Medium Challenge rules to give you a bit more insight into each one and how to get them done.
Follow Your Choice of Diet 90% of the Time
The interesting thing about the 75 Medium is that it is a bit of a “middle ground” compared to the Hard and Soft versions of this challenge.
It’s not super rigorous, but still strict enough to require extra attention.
The diet portion of this plan is an excellent example of this concept. While there are no specific rules regarding which diet to follow, it still requires the person to pick a diet to adhere to 90% of the time. The remaining 10% of food choices can be whatever you want, although alcohol is not allowed on this plan.
That said, the expectation is that whatever diet you choose, it’s a real one. Big Mac diets do not count.
This means extra wiggle room regarding your nutrition and food selections.
While this might seem counterintuitive, for many, it will take the stress of a strict food plan or cheat meals off their shoulders and allow them to feel “normal” from time to time. This can be the difference between persevering through the 75 Medium Challenge or giving up early.
The challenge is a great way to improve your healthy eating habits and overall health.
With a focus on a specific plan 90% of the time, you’ll have the opportunity to make lasting changes to your eating plans. While there is a bit of leeway in your food choices, choosing a diet that supports your fat loss goals is essential.
One 45 Minute Workout Each Day
Typically, when looking into the 75 day challenges, they think primarily about the fitness and workout part of the programs, as these programs are often considered workout and exercise programs.
But the workouts are simply a part of a more extensive process. In this Medium challenge, we must work out once a day for 45 minutes.
What kind of workout? Well, that’s up to you. Outside, cardio, weights, and strength training are unlimited.
That said, because the plan is quite long, many who choose to do it often burn out from so many workouts with no breaks. This causes them to “take the foot off the pedal” regarding their workout intensities.
Keep up your intensity levels and find ways to mix up your workouts. Try to find new exercises or activities you haven’t had time to try.
Keep it fresh; mix it up.
Drink Half Your Body Weight (in Ounces) in Water Each Day
This is a new rule for those who have done the other 75 Day challenges.
The water portion isn’t new, but the amount of water per day is.
Figuring out how to drink half of your weight in ounces might take some math skills, but once you figure it out, you are set for the rest of the challenge.
There are no noted restrictions on HOW you drink your water each day. This means you can add protein powders, flavor packets, or whatever you need to get your daily drinking done.
For instance, if you weigh 200 pounds, you should aim to consume 100 ounces of water each day.
Some might be surprised to realize that 100 ounces are dangerously close to 128 ounces, which is 1 gallon. So even though the program is considered “easier” than the Hard version, your water intake is actually quite similar, depending on your size.
Take a Progress Photo on Day 1 and Day 75
Taking progress pictures during a fitness challenge can help keep track of your progress and keep you motivated to keep going. By taking pictures at regular intervals, you can see how your body is changing and how far you have come.
But this challenge can be done without a daily picture like the Hard version. Instead, it just wants you to take one on day 1 and day 75. You can take more, but it’s not required.
Progress pictures can be especially helpful for busy people who may not have time to weigh themselves regularly.
Seeing your body’s physical changes can also help keep you motivated to stick to your weight loss journey, even when you feel like you’re not making progress.
In addition, knowing you have a progress picture waiting for you on day 75 might be a significant deterrent to staying away from those extra cheat meals or not to drink alcohol.
Meditate or Pray for 5 Minutes Each Day
Compared to the other challenges, one of the biggest and most glaring differences in the 75 Medium Challenge rules is the rule to either meditate or pray for five minutes daily. This is the first time we’ve seen something like this in any of these programs, and it might be a rule that either attracts potential participants or deters them from participating in this plan.
How you meditate or pray for those few minutes doesn’t seem to make a difference; it just wants you to set aside the time each day to follow the rule.
Five minutes is not a lot of time to sit still and be quiet, so they should be low hanging fruit for anybody partaking in the challenge.
Read and/or Listen to 10 Minutes of Personal Development Each Day
As we have seen with the Hard and Soft versions of this challenge, there are reading requirements for both.
This challenge has a similar requirement, but they loosened the requirements to allow for reading books and listening to books on tape or podcasts.
If you prefer to read, I wrote a list of my top recommendations for all of the 75 Day challenges, which you can find HERE.
It’s defined as personal development time, which basically means that whichever way you prefer to do it, you can do it.
For those struggling with the reading portion of the other challenges, this is a huge boost, an opportunity to do a challenge with something better suits their preferences and needs.
There is no requirement to read 10 Pages of a book every day, like the other challenges, so this is a great opportunity for money that becomes much more accessible when determining if this challenge is right for them.
The 75 Hard VS 75 Soft VS 75 Medium Challenge
With so many variations of the 75 Day Challenges, it can be confusing to understand their differences.
Aside from the rules of each challenge, each challenge offers different benefits and has differing requirements on how to complete it and what is required to make it the full 75 days.
Let’s compare the challenges and talk about what makes them unique from each other.
The 75 Hard Challenge
The Hard 75 Challenge really focuses on the mental side of things, as it requires a lot of time management and daily discipline. This means you’ll have to be super organized and stick to the program’s rules from when you wake up until you go to bed. It can be a bit of a drag on your social life, too, since the strict meals and no alcohol rules might make it hard to have fun in social situations.
But hey, the more effort and energy you put into the program, the more likely you will reach your goals and see impressive results.
Plus, you’ll come out of it feeling like a total badass, both physically and mentally. So, it’s all worth it in the end!
I wrote a full breakdown of the 75 Hard program and my experience/results with it, which you can see HERE.
The Soft 75 Challenge
Just because the rules for the 75 Soft Challenge are a bit more lenient doesn’t mean it’s a breeze.
There are still plenty of great benefits to participating in the program.
The daily exercise and diet plans alone will help you get in better physical shape, lose weight, and build muscle.
Plus, upping your water intake will help keep you hydrated and healthy, and reading 10 pages of a book a day will do wonders for your overall physical and mental well-being.
So, even though it might not be as hardcore as the Hard version, it’s still a worthwhile challenge.
The 75 Medium Challenge
Based on the specific rules of the 75 Medium Challenge, this program would be well-suited for busy individuals who are looking to improve their overall health and well-being but may not have the time or energy for more intensive or restrictive programs.
The 75 Medium Challenge offers a balance between structure and flexibility, with specific daily rules and some leeway regarding eating plans and exercise choices.
The updates to the requirement to read (or lack thereof) and the daily prayer/meditation might draw people to this challenge that finds those requirements better suited for them than others.
This program may appeal to those looking to make lasting changes to their routines and lifestyle but may not be ready for the more extreme demands of the 75 Hard or 75 Soft Challenges.
75 Medium Challenge FAQs
Final Thoughts On The 75 Medium Challenge
In conclusion, the 75 Medium Challenge is a personal development program that focuses on helping people overcome mental hurdles and create better habits.
t involves following a set of daily rules for 75 days straight, with no breaks.
While it does not specify which diet to follow, it does require a commitment of 75 days and does not offer breaks on any day. It may require significant lifestyle changes, but can lead to improved well-being.
Remember to track your progress throughout the challenge and seek support or make adjustments as needed. It is always a good idea to weigh the potential risks and benefits before starting any new program.
Still, with careful planning and dedication, the 75 Medium Challenge can be a great experience.
It is important to consider whether this challenge is right for you and to consult with a healthcare professional if you have any concerns.
Rob is a Certified Personal Trainer and Certified Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape in a quest to better himself and those around him focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.