[vc_row][vc_column][vc_column_text]Now that the New Year is far behind us, some of our intentions for healthier living may have found themselves in the back of the closet, collecting cobwebs. Old habits are hard to shake and adopting new ones seems even more difficult. Looking for inspo? The viral TikTok trend called the 75 Hard Challenge serves up inspiration in spades by requiring the participant to follow a specific set of exercise and lifestyles rules for 75 days (or about 2-1/2 months) in a row. Its less brutal cousin, called 75 Soft Challenge, has recently caught on with its much more accessible goals and safer recommendations.
Both offer a bevy of benefits but how do you know which challenge is the appropriate one for your fitness level? Keep reading to find out!
75 Hard Challenge rules
- Complete two 45 minutes workouts every day, and one must be outdoors
- Drink a gallon (or 4 liters) of water daily
- Follow a healthy diet with no alcohol or cheat meals
- Read 10 pages per day of a non-fiction book
- Take a daily progress photo
- If you skip a day for any of the above rules, you must start over
Looks intense, doesn’t it? There are several factors to consider when taking on this type of challenge. To truly maintain this lifestyle for 75 days straight, (or longer if you skip a day and still stay true to the challenge) it might be best if you are already accomplishing one or two of the lifestyle choices on this list and are looking to improve your overall regime even more. This challenge is built for someone who is already athletic and likes to eat healthy, such as a body builder about to go into competition or an athlete working up to an Iron Man event or a runner wanting to improve their running time. Are you
vegan, already abstaining from alcohol, but looking to increase your
water intake and perhaps how much yoga you do? Then this challenge might be for you. In other words, if some of your lifestyle choices already align with this challenge, then the entire thing is not so difficult and may help you develop an extra edge.
75 Hard alternatives
If you are looking to incorporate ALL aspects of the 75 Hard at once, it might be best to start out slowly and incorporate one or two first – see how you feel, then take on another one or two before diving straight into the deep end of this challenge. Drinking a gallon (or 4 liters) of water immediately without working up to it can be potentially dangerous and though rare, lead to hyponatremia, which is when the sodium levels in your body drop precariously low due to too much water intake. The National Academy of Medicine
recommends just 2 liters for adult women and 3 liters for men, so consider going up to 2 liters of water a day at first and then progress from there.
Same with exercising twice a day. Try it on and see how well you do – say for a week or two weeks at a time before committing to 75 Hard. Otherwise, you may increase the likelihood of an injury or overuse issues depending on what exercises you choose. Be mindful of that. Walking, yoga, or
Tai Chi are even more enjoyable when done outside. Take advantage of warmer days by getting some rays while gently moving your body – no bootcamp needed!
Daily cataloging your progress with photos on social media can also trigger unhealthy behaviors. A study done in 2023 discovered that
heavy social media use was associated with lower self-esteem among middle and high school students. Taking on the intense physical tasks of the 75 Hard plus the responsibility of regularly sharing your results adds pressure which for some can lead to disordered, obsessive thinking or sabotage behaviors.
The most reasonable alternative to the 75 Hard is the 75 Soft.
75 Soft Challenge rules:
- Eat well and only consume alcohol socially
- Work out for 45 minutes per day (with one day of active recovery each week)
- Drink 3 liters of water a day
- Read 10 pages of any book each day
This challenge is more realistic, beginner friendly, and can be more easily completed by a wide variety of busy people already balancing multiple priorities, such as single parents, those working numerous jobs or students taking classes while also working. A recovery day lessens the likelihood of injury and can allow you to feel more motivated on your more active days. Cycling out activities during your active days such as swapping out running with Pilates, or
yoga with HIIT exercises can also allow you to continue pushing yourself without the risk of burning out.
75 Soft does not stipulate chronically your progress, allowing you to lean into your off days without the need to photograph them. It also gives you more grace when you need to call off and doesn’t require you to start the challenge all over again.
The benefits of both 75 Hard and Soft Challenges
Hydration
Adequate hydration not only decreases the risk of nausea, fatigue, headaches, and dizziness but can also increase physical and
cognitive performance, making you feel more alert and allowing you to push harder during workouts. Drinking up to 16 ounces of
water before meals can also boost your metabolism and help you lose weight, according to recent
studies. And it’s great for
your skin – reducing dryness and flaking, increasing elasticity and giving you a dewy glow from the inside out.
Consider drinking water after working out, where it will speed up your
recovery time, or drink a glass of warm water every morning to help you maintain regularity and decrease constipation. How much is too much water? Good question – as the amount you need depends on several factors, such as your size, age, gender and activity level. It might be best to start with The National Academy of Medicine’s recommendation of 2 liters for adult women and 3 liters for men and increase your intake from there if you still find yourself feeling thirsty or your urine continues to be darker in color.
Healthy diet
“Eating well” or “following a healthy diet” can mean a lot of things to different people but the biggest takeaways are to eat lots of fresh fruits and vegetables while avoiding sugars, hydrogenated fats, and processed foods. If you are looking for more direction and healthy eating guidelines when taking on either the 75 Hard or Soft Challenges, consider a
Mediterranean Diet which not only has a lower carbon footprint and better environmental impact, but also has been shown to benefit the heart by reducing the incidence of cardiovascular related diseases such as obesity, hypertension and type II diabetes.
Recent research has also associated the Mediterranean Diet with
the reduction of age-related cognitive dysfunction and a lower incidence of Alzheimer's disease. This mostly plant-based diet, primarily consisting of legumes, beans, nuts, fish, lean cuts of poultry and healthy fats like avocado and olive oil can easily be incorporated into either challenge.
Reading
Reading is another component in both challenges that is doable and surprisingly associated with several different health benefits. Recent studies reveal that reading reduces stress – comparable to that of
yoga, can help you
fall asleep before bed, encourages empathy while increasing your vocabulary, reduces
cognitive decline, especially amongst the elderly and can even increase your
longevity. Taking a book to bed with you is a much healthier alternative to scrolling through social media sites or mindlessly watching TikTok reels as
studies show that blue light decreases sleep quality and duration.
Whether you decide to follow the 75 Hard or Soft Challenge, remember to approach either one with a forgiving attitude and a mind toward creating some new healthier habits that you could realistically continue to incorporate into your routine for much longer than a mere 2-1/2 months. Perfection is not the goal here, but a sustainable, healthy lifestyle – filled with movement, adequate hydration, nourishing activities such as reading and an occasional glass of wine or beer creates a life that is full, enjoyable and most of all, accessible![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="174105" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1712069468180{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/muscletech-platinum-100-creatine"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="174104" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1712069489863{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/bobs-red-mill-hemp-protein-powder-16-oz-1"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="174103" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1712069507287{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/jarrow-formulas-energy-b-right-complex"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
