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75 Medium vs 75 Soft: A Comprehensive Guide for Maximum Crushing

Both the 75 Medium and 75 Soft challenges have gained attention among people looking to improve their fitness routines and achieve positive lifestyle changes. As a more manageable counterpart to the rigorous 75 Hard Challenge, these two programs present a more accessible route for individuals with varying fitness levels and schedules.

The 75 Medium Challenge sticks to a similar structure as the 75 Hard, but with slightly loosened requirements, making it more feasible for busy individuals while still providing effective results. On the other hand, the 75 Soft Challenge focuses on instilling healthy habits with a more relaxed approach, alleviating the pressures of an intense regimen, and emphasizing the importance of self-care and balance.

As someone who has experienced the fitness journey, I understand that each person’s path to a healthier lifestyle may look different. Comparing the key differences between the 75 Medium and 75 Soft challenges can help you determine which program aligns with your personal goals and preferences.

Understanding 75 Soft and 75 Medium Challenge

The 75 Soft and 75 Medium challenges are 75-day programs designed to foster healthy habits. The 75 Soft Challenge is a flexible option that encourages better eating and regular exercise without strict rules. The 75 Medium Challenge, on the other hand, provides a more structured approach with six specific rules, focusing on diet, daily workouts, and mindfulness. While the 75 Soft offers more freedom, the 75 Medium offers more guidance, both aiming to promote personal growth and self-improvement. The choice between them depends on personal preferences and commitment levels.

75 Hard Vs. 75 Medium vs. 75 Soft

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As someone who has explored different fitness challenges, I’m familiar with the 75 Hard, 75 Medium, and 75 Soft challenges. These challenges are designed to help individuals improve their physical and mental strength by establishing habits and encouraging discipline. Each challenge has specific rules and goals, so let’s compare them and see how they differ.

75 Hard is considered the most demanding of the three challenges. It focuses on mental toughness and requires participants to follow a strict routine for 75 consecutive days without a break. Participants must adhere to the following rules:

  • Work out twice daily, at least 45 minutes per session, with one workout outdoors.
  • Follow a strict diet with no alcohol or cheat meals.
  • Drink a gallon of water per day.
  • Read 10 pages of a non-fiction book daily.
  • Take a progress photo each day.

On the other hand, the 75 Medium challenge is more lenient than the 75 Hard. Participants need to adhere to these rules:

  • Follow a chosen food plan 90% of the time.
  • Complete one 45-minute workout each day.
  • Drink half their body weight (in ounces) in water daily.

Lastly, the 75 Soft challenge is designed as a more accessible alternative, especially for those who find the 75 Hard too overwhelming. Participants must:

  • Follow a chosen diet plan most of the time.
  • Exercise for at least 45 minutes daily.
  • Drink a reasonable amount of water, based on individual needs.
  • Prioritize self-care practices, such as meditation or journaling.

The primary differences between these challenges are the intensity level and rules. The 75 Hard challenge is highly demanding and requires strict adherence, while the 75 Medium allows for more flexibility, and the 75 Soft focuses on self-care and gentler habits.

Breaking Down Each 75 Medium and 75 Soft Challenge Rule

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The Fitness Aspects of 75 Medium and 75 Soft

The 75 Medium and 75 Soft are two fitness challenges that differ in their exercise requirements. The 75 Medium and Soft Challenges mandate a daily 45-minute workout of your choice for 75 days, promoting consistency in exercises like cardio, weightlifting, or Pilates.

Both challenges allow for varied exercises, including bodyweight exercises or workouts with a trainer. The goal is to cultivate healthy habits and boost fitness levels. While 75 Medium provides a more structured approach, 75 Soft offers adaptability. Engaging in diverse routines, such as mixing cardio with weightlifting, can enhance progress and maintain motivation in either challenge.

Diet and Nutrition

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The 75 Medium and 75 Soft challenges both promote healthier eating habits but differ in their approach to diet and nutrition.

The 75 Medium Challenge allows participants to choose a diet, such as keto or paleo, and follow it 90% of the time, granting some flexibility for occasional indulgences. It emphasizes consistency in adhering to the chosen diet.

Contrarily, the 75 Soft Challenge calls for general healthy eating with less strictness, focusing on whole foods and limited alcohol consumption. While both approaches can incorporate various diets, the main aim is lasting lifestyle changes rather than quick fixes.

The decision between the structured approach of 75 Medium and the more relaxed 75 Soft will depend on individual preferences and goals, with both challenges ultimately seeking to instill long-term, balanced eating habits.

Hydration Importance

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Same as in the 75 Hard Challenge, hydration is vital in the 75 Medium and 75 Soft challenges, as water is essential for overall health and performance. With water making up 50% to 70% of body weight, proper hydration aids in essential functions like waste elimination.

Both challenges emphasize sufficient water intake, with the 75 Soft specifically requiring at least 3 liters daily. This rule is also applicable to the 75 Medium challenge.

Strategies such as drinking a glass of water at key times throughout the day can be employed to regulate water consumption. This approach ensures consistent hydration, aligning with both challenges’ goals and supporting a healthy and balanced lifestyle.

Mental Health and Personal Development

Both the 75 Medium and 75 Soft challenges prioritize mental health and personal development, with an emphasis on consistency to form lasting habits.

Daily reading of self-improvement books is a key feature in both challenges, fostering focus and growth. Mindfulness practices also play a role in mental well-being, helping to cultivate awareness.

The challenges teach mental toughness through 75 consecutive days of adherence, building discipline and resilience. The 75 Soft challenge may be more accessible due to its less stringent rules.

Incorporating specific goals and practices like The Compound Effect can lead to positive outcomes. Choosing the program that best suits you is crucial for achieving success.

Progress Documentation

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In the 75 Medium and 75 Soft challenges, documenting progress is vital for motivation, tracking improvements, and accountability. Both challenges benefit from taking daily progress photos and using a workout planner.

Daily photos visually assess growth and change, highlighting positive transformations in body and mindset. A workout planner, though not required, helps plan and monitor exercises, sets, and repetitions, keeping focus and preventing overwhelm.

Progress documentation is essential in both challenges, aiding in staying on track and offering a tangible way to measure growth. Utilizing these tools can enhance confidence and contribute to successfully accomplishing goals.


Check out my YouTube video on the 75 Soft Challenge!

Popular Platforms and Their Roles

Popular platforms like TikTok have significantly impacted fitness challenges like the 75 Medium and 75 Soft, aiding in their rapid spread by allowing creators to share progress and tips. Podcasts offer in-depth discussions about these challenges, helping to understand how they might fit different lifestyles.

While specific audiobooks on these challenges may not be found, numerous titles on health and self-development provide valuable guidance for a fitness journey. Platforms like Etsy offer customized trackers and motivational items, and companies like Beachbody have extensive workout programs that can complement the challenges.

These platforms promote and support various fitness challenges, providing information, guidance, and motivation to help individuals achieve their health goals.

Building and Tracking Habits

Both the 75 Medium and 75 Soft challenges emphasize building and tracking habits, but they differ in intensity. The 75 Medium focuses on consistent habits around exercise, healthy eating, and mindfulness, while the 75 Soft offers a more relaxed approach, suitable for beginners or those needing flexibility.

Both challenges require 75 days of daily routines. The 75 Medium demands a daily 45-minute workout, whereas the 75 Soft adds an active recovery day every 7th day and offers 2 to 4 optional daily actions, like sticking to a diet.

A habit tracker can be a valuable tool to monitor progress and maintain motivation in both challenges. Activities like yoga or stretching on recovery days emphasize balance and rest.

Whether for a beginner or someone wanting to enhance an existing routine, the 75 Medium and 75 Soft Challenges can foster growth, discipline, and personal development through the structured building and tracking of healthier habits.

Potential Risks and Healthier Alternatives

When engaging in fitness challenges like the 75 Medium and 75 Soft, it’s essential to recognize potential risks and explore healthier alternatives.

  • Alcohol Consumption: While moderate drinking may have benefits, excessive consumption can lead to health problems. Avoid fitness plans focused on alcohol, and consult professionals for guidance.
  • Pushing Limits: Aiming for specific outcomes in short timeframes might cause overexertion, leading to injuries or burnout. Listening to your body and taking rest days is key.
  • Customized Plan: Tailoring a program to individual needs and fitness levels can help improve energy and overall health and reduce injury risks. Consult a certified personal trainer for a balanced plan, including cardiovascular, strength, and flexibility exercises.
  • Progressive Overload Principle: Gradually increasing workout intensity, duration, or frequency can safely enhance fitness and minimize overtraining risks.
  • Balanced Nutrition: Emphasizing whole foods, lean proteins, healthy fats, and minimal added sugars builds good nutritional habits for long-term success.

While the appeal of challenges like the 75 Medium and 75 Soft is undeniable, prioritizing health and safety by working with professionals to create personalized plans can result in a more effective and risk-free fitness journey.

Final Thoughts

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Embarking on a fitness journey is both exciting and challenging. It’s a personal adventure that takes self-awareness, determination, and the right plan that resonates with your unique needs and goals.

Are you someone who thrives on structure, aiming for specific fitness targets with clear rules? Then the 75 Medium Challenge, with its more defined approach, might be your path to transformation.

Or are you looking for a gentler approach that emphasizes balance and self-care without rigid constraints? If so, the 75 Soft Challenge might be the answer, offering a more adaptable pathway to better health and well-being.

Remember, the success of your fitness journey is about what works best for you. It’s not just about following a set of rules or completing a challenge in a given time frame. What really matters is building lasting habits that will serve you for the rest of your life.

Frequently Asked Questions

What are the main differences between the 75 Medium and 75 Soft challenges?

The main differences between the 75 Medium and 75 Soft challenges lie in the intensity and flexibility of the rules. While both programs are designed to promote better habits, 75 Medium allows for more leeway in diet and workout choices, with rules such as following your chosen diet 90% of the time and one 45-minute workout per day. On the other hand, the 75 Soft Challenge promotes healthy eating patterns, moderate alcohol consumption for social occasions, a more relaxed exercise routine, and one active recovery day per week.

Is there a specific food list for the 75 Soft Challenge?

No, there is no specific food list for the 75 Soft Challenge. The focus is on following a healthy eating pattern and only drinking alcohol on social occasions. Participants are encouraged to find a balanced diet that works best for their individual needs.

What kind of results can I expect from the 75 Medium Challenge?

I can’t provide specific results, as everyone’s experience with the 75 Medium Challenge will differ based on factors such as personal commitment, chosen diet, and workout routine. However, participants can generally expect improvements in physical fitness, better eating habits, and increased mindfulness. Keep in mind that the 75 Medium Challenge is designed to promote sustainable, healthy habits rather than quick fixes.

Are there specific workouts recommended for the 75 Soft Challenge?

No specific workouts are recommended for the 75 Soft Challenge, as its primary goal is to help participants prioritize their physical and mental health. The challenge encourages a daily 45-minute exercise routine with one active recovery day per week. The choice of workouts is up to the individual, based on their preferences and fitness level.

Is there a 75 Soft Challenge app or tracker?

I couldn’t find information about any dedicated 75 Soft Challenge app or tracker. However, participants have the option to use general fitness tracking apps or tools to monitor their progress and stay committed to the challenge.

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