The Genesis of the 75 Soft Challenge
Created by entrepreneur Andy Frisella, the original 75 Hard challenge is a test of mental toughness and discipline, designed to push participants to their limits over 75 consecutive days. The program's strict rules and all-or-nothing approach have proven effective for some, but its demanding nature can be unsustainable and overwhelming for many. In response to this, the more flexible 75 Soft challenge was developed by a community of enthusiasts seeking a more realistic and gentle path to wellness. The 75 Soft maintains the core principles of personal growth and habit formation but introduces modifications to make the program more accessible and sustainable for a wider audience. The dietary component, which is what many refer to as the "75 Hard soft diet," is a key area where this flexibility shines.
The 75 Soft Diet: A Flexible Approach to Nutrition
Unlike the strict, zero-compromise diet rule of the 75 Hard, the 75 Soft's nutrition guidelines are centered on balance and consistency over perfection. This approach is designed to help participants develop a healthier relationship with food and create lasting habits, rather than imposing a temporary, rigid diet.
Core Tenets of the 75 Soft Diet
- Balanced Eating: Instead of a strict, named diet, the focus is on eating well and incorporating more nutritious, whole foods into your meals. This means prioritizing lean proteins, fruits, vegetables, and healthy fats, and being mindful of portion sizes.
- Embracing Moderation: The occasional treat or indulgent meal is permitted, a stark contrast to the absolute ban on "cheat meals" in 75 Hard. This moderation helps prevent the restrictive mindset that can often lead to burnout and binge eating.
- Social Drinking Allowed: The rule regarding alcohol is significantly more lenient. While 75 Hard forbids alcohol entirely, the 75 Soft allows for drinking on social occasions, emphasizing moderation.
This adaptable framework allows participants to tailor their eating plan to their personal preferences and lifestyle, making it a much more realistic long-term solution.
Beyond the Plate: Full 75 Soft Challenge Rules
While the diet is a central component, the 75 Soft is a holistic program that includes other daily requirements to foster overall well-being.
- Daily Workout: Commit to one 45-minute workout per day, with one day per week designated for active recovery, such as yoga, walking, or stretching. This is far less demanding than the two daily workouts required by 75 Hard.
- Consistent Hydration: Drink at least three liters of water daily. This is a more manageable and realistic target than the gallon (approximately 3.78 liters) required in the original challenge.
- Daily Reading: Read 10 pages of any book, whether fiction or non-fiction. This promotes mental stimulation and relaxation, without the restriction of only reading self-improvement books.
- No Mandatory Restart: If you miss a day, you don't have to start over from day one. This flexible approach encourages progress over perfection and minimizes the psychological pressure of failure.
75 Hard vs. 75 Soft Diet and Program Rules
| Aspect | 75 Hard | 75 Soft |
|---|---|---|
| Workouts | Two 45-minute workouts daily (one outdoors, no rest days). | One 45-minute workout daily (any activity, one active recovery day per week). |
| Diet | Strict diet of choice, zero cheat meals and no alcohol. | Eat well and incorporate nutritious foods, allows for occasional treats and social alcohol. |
| Water Intake | Drink one gallon (approx. 3.78L) of water daily. | Drink three liters of water daily. |
| Reading | Read 10 pages of a non-fiction/self-help book. | Read 10 pages of any book, fiction or non-fiction. |
| Accountability | Must take a daily progress photo. | Daily progress photos are optional. |
| Failure | Miss a rule, start over at Day 1. | Miss a rule, pick up where you left off. |
How to Implement the 75 Hard Soft Diet
The key to successfully implementing the 75 Soft diet is to focus on simple, sustainable changes. It’s less about following a rigid, restrictive plan and more about making mindful decisions that benefit your body long-term. Here’s how you can approach it:
Practical Tips for Success
- Define “Eating Well” for Yourself: Since the rules are flexible, start by setting your own clear, actionable goals. For example, aim to eat at least five servings of vegetables daily, reduce your intake of ultra-processed foods, or incorporate more lean protein into each meal.
- Plan and Prep Meals: To stay on track and avoid impulse choices, plan your meals for the week. Meal prepping can help ensure you have healthy options readily available, making it easier to stick to your goals amidst a busy schedule.
- Listen to Your Body: Pay attention to how different foods make you feel. This practice helps you discover which nutritional choices support your energy levels, mood, and digestion best. Flexibility means you can adjust your plan based on what works for your unique body.
- Hydrate Strategically: Instead of chugging water at the last minute, make hydration a consistent habit throughout the day. A marked water bottle can help you track your intake and stay on course.
For more detailed guidance on building sustainable habits, consider exploring resources like this guide to healthy eating habits from EatingWell.
Conclusion: A Pathway to Lasting Health
Ultimately, the appeal of what is the 75 Hard soft diet lies in its ability to offer a realistic and sustainable pathway to improved health. By prioritizing consistency over perfection, the 75 Soft Challenge encourages the development of long-lasting, positive habits rather than demanding a temporary, all-or-nothing effort. This approach minimizes the risk of burnout and discouragement, making it a more accessible starting point for those looking to reset their wellness journey. The ultimate goal is not a temporary transformation, but a permanent shift toward a healthier, more balanced lifestyle.
