The 75 Hard and Soft Challenges

Jeux paralympiques

This article deciphers the 75 Hard and 75 Soft Challenges, two personal transformation programs combining discipline, physical health, and mental resilience. You will find an overview of the fundamental rules, such as daily workouts, adherence to a specific diet, and reading books. We also explore the key differences between the two challenges, with the first being more rigid and intense, while the second is more accessible and flexible. The article highlights the numerous benefits expected after 75 days, whether physical, mental, or social, but also addresses the potential risks and side effects associated with these demanding programs. Finally, we share tips on how to successfully complete these challenges while adapting them to your needs and lifestyle. Whether you aim to strengthen your discipline or adopt positive habits, this article is your complete guide to taking on these challenges.

TABLE OF CONTENTS

WHAT IS THE 75 HARD CHALLENGE?

The 75 Hard Challenge is an intensive personal development program created by Andy Frisella, an American entrepreneur and podcaster. This challenge, often described as a "mental test disguised as a fitness program," aims to strengthen not only physical condition but also mental discipline and resilience.

Contrary to what its name might suggest, the 75 Hard Challenge is not just a simple fitness challenge. It encompasses various aspects of daily life to encourage a holistic transformation, incorporating strict rules to follow for 75 consecutive days. The goal is to help participants develop positive habits, unwavering discipline, and the ability to overcome excuses or obstacles.

The Rules of the 75 Hard Challenge

Here are the five main rules of the challenge:

1. Two workouts per day: Each session must last at least 45 minutes, and one of them must be performed outdoors, regardless of the weather.

2. Follow a strict diet: The choice of diet is up to the participant, but it must be followed without deviation. No cheat meals or alcohol are allowed.

3. Drink 4 liters of water per day: This helps maintain proper hydration, which is essential for both physical and mental health.

4. Read at least 10 pages of a self-development book: The reading must be from a physical book (no audiobooks) to encourage active learning.

5. Take a daily progress photo: Although this may seem trivial, this rule reinforces consistency and allows participants to visualize their physical changes over time.

Main Objectives

The 75 Hard Challenge is not solely designed for weight loss or physical fitness improvement. It is primarily a mental challenge aimed at:

  • Developing daily discipline.

  • Strengthening mental resilience in the face of difficulties.

  • Improving time management and planning.

  • Adopting positive and lasting habits.

  • Gaining self-confidence through the achievement of a demanding goal.

Who is it for?

The challenge is designed for anyone ready to take on a demanding test and step out of their comfort zone. It is particularly suited for those looking to:

  • Break cycles of negative habits.

  • Test and improve their mindset in the face of difficulty.

  • Develop a structured and highly disciplined lifestyle.

However, the 75 Hard Challenge requires strong determination and the ability to manage the time and energy constraints it imposes. It is not recommended for individuals who cannot maintain such a demanding pace due to health reasons or personal constraints.

Criticism and Controversies

Despite its popularity, the 75 Hard Challenge has faced criticism, particularly regarding:

  • Rigid requirements: Some believe that the challenge’s structure leaves no room for adaptation, which can make it discouraging or unsuitable for certain individuals.

  • Health risks: The high physical demands may lead to injuries or burnout if not properly managed.

  • Lack of flexibility: The challenge promotes an "all-or-nothing" approach that can be difficult to integrate into a busy daily routine.

In conclusion, the 75 Hard Challenge is much more than just a fitness program; it is a test of mental endurance and discipline, designed to transform the way participants tackle life's challenges. Those who manage to complete the 75 days typically emerge with a strong sense of accomplishment and enhanced self-confidence.

WHAT IS THE 75 SOFT CHALLENGE?

The 75 Soft Challenge is a more flexible and accessible version of the 75 Hard Challenge, designed to help participants develop good habits without imposing overly rigid discipline. This challenge is aimed at those who want to improve their physical and mental health while maintaining a realistic and sustainable pace.

The Rules of the 75 Soft Challenge

1. One workout per day: Lasting 45 minutes, it can include low-intensity activities such as walking, yoga, or light exercises.

2. Follow a balanced diet: Unlike 75 Hard, no strict diet is required. Enjoyable meals are allowed in moderation, as well as a reasonable consumption of alcohol.

3. Drink 3 liters of water per day: A more flexible and accessible recommendation compared to the 4 liters imposed by 75 Hard.

4. Read 10 pages of a book per day: While self-development books are encouraged, participants can choose other types of books according to their interests.

Why Choose the 75 Soft Challenge?

  • It is better suited for beginners or those resuming a healthy routine after a break.

  • It offers greater flexibility to fit into a busy schedule.

  • It emphasizes gradual progress and the establishment of realistic and sustainable habits.

The 75 Soft Challenge is an excellent option for developing personal discipline without the intense pressure associated with its stricter counterpart, the 75 Hard Challenge.

Aspect75 Hard Challenge75 Soft Challenge
1Workout Duration2 x 45 minutes (1 outdoors)1 x 45 minutes (activity of choice)
2DietStrict, no deviations or alcoholBalanced, moderation allowed
3Alcohol ConsumptionForbiddenAllowed in moderation
4Hydration4 liters of water per day3 liters of water per day
5Daily Reading10 pages of self-development10 pages of reading (more flexible)

6		Progress PhotoMandatoryOften optional or not required
7Deviation ToleranceNo deviations allowedMore flexible, no forced restart

WHERE DOES THE CONCEPT OF THE 75 HARD AND 75 SOFT CHALLENGES COME FROM?

The concept of the 75 Hard and 75 Soft Challenges originates from the field of personal development, with a common goal: to encourage deep and lasting transformations through discipline and healthy habits.

The Creation of the 75 Hard Challenge

The 75 Hard Challenge was created by Andy Frisella, an American entrepreneur and host of the podcast Real AF. Launched in 2019, this program was initially designed as a mental challenge rather than just a fitness program. Frisella aimed to help participants develop mental resilience, unwavering discipline, and the ability to handle daily challenges.

The program follows an "all-or-nothing" approach: it leaves no room for complacency or excuses. Its popularity quickly skyrocketed, especially through social media, where participants share their progress and transformations.

The Emergence of the 75 Soft Challenge

Due to the high demands of the 75 Hard Challenge, which may seem intimidating or unsuitable for many, an alternative version called the 75 Soft Challenge emerged. Although Andy Frisella was not the creator of this version, it was developed by communities and enthusiasts seeking to adapt the principles of 75 Hard to a more realistic lifestyle.

The 75 Soft Challenge retains the core ideas of the original challenge but with more flexible rules. It emphasizes the balance between discipline and flexibility, making the program accessible to a broader audience.

A Common Philosophy

Although their rules differ, both challenges share the same philosophy:

  • Promoting overall transformation (mental, physical, and emotional).

  • Encouraging positive habits and daily consistency.

  • Pushing personal limits to improve health and discipline.

These programs are not just fitness tools; they aim to transform how participants approach their lives, goals, and challenges.

WHY ARE THESE CHALLENGES SO POPULAR?

The 75 Hard and 75 Soft Challenges have become popular phenomena due to their ability to motivate participants to transform mentally, physically, and emotionally. Their success is based on several factors that make them appealing to a diverse audience.

1. A Clear and Engaging Structure

These challenges offer simple yet demanding rules, making them easy to understand while providing a real sense of accomplishment. The 75-day format sets a clear framework—long enough to observe significant changes but also time-limited to maintain motivation.

2. A Holistic Transformation

These programs are not limited to physical goals; they encompass multiple aspects of life, including:

  • Mental discipline (through consistency in habits).

  • Physical health (with regular workouts and a balanced diet).

  • Personal development (through daily reading).

This holistic approach attracts individuals seeking a true lifestyle change.

3. The Impact of Social Media

Participants often share their progress on social media, with before-and-after photos, testimonials, and personal feedback. This creates a motivating community where everyone encourages, inspires others, and showcases their results.

4. A Challenge for Everyone

While the 75 Hard Challenge is demanding, the 75 Soft Challenge offers a more accessible alternative, attracting a wider audience:

  • Beginners can start with the 75 Soft Challenge before progressing to 75 Hard.
  • Everyone can adapt the challenges to their own level and personal goals.

5. An Antidote to Procrastination

These challenges require participants to follow a strict routine, eliminating excuses and procrastination.

Participants learn to take responsibility, manage their time, and prioritize their well-being.

6. Tangible Results

Success stories are abundant, highlighting significant changes such as:

  • Improved physical fitness (weight loss, muscle development).
  • Increased self-confidence.
  • Better stress management and enhanced mental clarity.

These tangible results strengthen the appeal of the challenges, motivating new participants to take them on.

In summary, the 75 Hard and 75 Soft Challenges owe their popularity to their ability to combine personal transformation, online community support, and ease of implementation.

They address a growing need for structure and discipline in a world filled with constant distractions.

CAN THESE CHALLENGES BE COMBINED WITH OTHER FITNESS OR DIETARY PROGRAMS?

It is entirely possible to combine the 75 Hard and 75 Soft Challenges with other fitness or dietary programs, as long as the fundamental rules of these challenges are respected. However, this integration should be done cautiously to avoid burnout or exhaustion.

1. Combining with Fitness Programs

The challenges already include daily workout sessions, but they can be adapted to fit into existing fitness programs:

  • Sport-Specific Training: If you follow a structured training program for a sport (running, swimming, weightlifting, etc.), you can use the challenge sessions to complement or reinforce your routine.
  • Intensive Programs: Plans like CrossFit or marathon training can be combined with the 75 Hard Challenge, but make sure to meet the minimum 45-minute session requirements.
  • Outdoor Training: For 75 Hard, one session must take place outdoors. You can incorporate activities like jogging, cycling, or walking alongside other workouts.

Warning: If you add extra sessions, ensure proper recovery management to avoid injuries or fatigue.

2. Combining with Dietary Plans

Diet plays an essential role in these challenges. However, the rules allow some flexibility to align with your goals:

  • Specific Diets: You can follow diets like keto, vegetarianism, or a high protein diet, as long as you follow the challenge rules (no "cheat meals" for 75 Hard).
  • Weight Loss or Muscle Gain Programs: These challenges can complement specific nutritional goals by offering a structured and disciplined approach.
  • Personalized Plan: Within the 75 Soft Challenge, it is easier to integrate a dietary plan that suits your needs since the rules are more flexible.

3. Precautions to Take

  • Overtraining: If you combine 75 Hard with an intense fitness program, the risk of fatigue or injury increases. Listen to your body and adjust intensity if necessary.
  • Medical Supervision: If you follow a restrictive diet or have medical conditions, consult a healthcare professional before starting.
  • Planning: These challenges require strict time management. Adding another program may complicate your schedule. Plan ahead to avoid conflicts.

Benefits of Combining

  • An integrated approach can maximize results, both physically and mentally.
  • You can tailor the challenges to your personal goals (weight loss, athletic performance improvement, etc.).

  • It allows for variety in activities and helps maintain long-term motivation.

In conclusion, it is entirely possible to combine the 75 Hard and 75 Soft Challenges with other fitness or dietary programs, as long as you respect your limits and do not compromise the challenge rules. Effective time and recovery management will be essential to making the most of this combination.

WHAT HAPPENS IF I MISS A DAY? DO I HAVE TO START OVER?

In the 75 Hard and 75 Soft Challenges, how missed days are handled depends on the strictness of each challenge. Missing a day does not have the same consequences in both programs, and it also depends on your personal goals and interpretation of the rules.

1. In the 75 Hard Challenge

The 75 Hard Challenge follows a strict and unforgiving approach:

  • If you fail to follow even one rule, no matter how small (e.g., forgetting to drink 4 liters of water or missing a workout), you must restart the challenge from Day 1.
  • This rule is one of the reasons why the challenge is considered a mental discipline test. The goal is to teach the importance of consistency and total commitment.

Examples of mistakes that require a restart:

  • Not completing the 10 pages of daily reading.
  • Skipping a workout session.
  • Consuming a restricted food or drink based on your chosen diet.

2. In the 75 Soft Challenge

The 75 Soft Challenge is much more flexible:

  • If you miss a day or don’t perfectly follow a rule, the challenge does not require you to restart. The idea is to pick up where you left off.
  • This approach is meant to encourage progress and the development of good habits rather than absolute perfection.

Examples of mistakes in the 75 Soft Challenge:

  • If you miss a workout session, you can simply make up for it or continue normally the next day.
  • Occasionally consuming an off-plan meal or alcoholic drink is not considered total failure.

3. Do You Always Have to Restart If You Slip Up?

  • In the 75 Hard Challenge, restarting is a core rule, reinforcing the principle of strict discipline.
  • In the 75 Soft Challenge, you can continue without restarting, focusing on continuous improvement rather than rigidity.

For both challenges, whether to restart or not also depends on your personal goals. If your goal is to build sustainable habits, missing a day should not be an excuse to give up entirely.

4. Lessons to Learn from Mistakes

Whether you choose to restart or not, the key is to:

  • Identify the cause of the slip-up: Was it due to poor planning, lack of motivation, or unforeseen circumstances?
  • Implement strategies to prevent the mistake from happening again.
  • Remember that every failure is an opportunity to improve.

In summary, missing a day in the 75 Hard Challenge usually means starting over, whereas in the 75 Soft Challenge, it is handled more leniently. Regardless of the challenge, the primary goal is to stay committed and keep moving forward, even after a mistake.

WHAT TYPE OF DIET SHOULD BE FOLLOWED DURING THE CHALLENGE?

The type of diet to follow during the 75 Hard and 75 Soft Challenges depends on each participant’s personal goals. However, both challenges include basic guidelines for making dietary choices, with varying levels of strictness.

1. Diet in the 75 Hard Challenge

The 75 Hard Challenge enforces a strict nutritional approach with no room for deviations:

  • Follow a defined diet: Participants must choose a specific diet at the start of the challenge (e.g., low-carb, high-protein, vegetarian, etc.) and stick to it strictly.
  • No "cheat meals" allowed: Indulgent meals (such as junk food or rich desserts) are strictly prohibited, even occasionally.
  • No alcohol consumption: This rule aims to eliminate anything that could hinder physical or mental health.

Tip: Choose a balanced diet that aligns with your specific needs (weight loss, muscle gain, general health improvement) while being realistic to maintain for 75 days.

2. Diet in the 75 Soft Challenge

The 75 Soft Challenge offers more flexibility:

  • Adopt a balanced diet: No strict restrictions are imposed, but it is recommended to prioritize healthy and nutritious foods.
  • Moderation is allowed: Unlike the 75 Hard Challenge, occasional indulgent meals are permitted, as well as alcohol consumption in moderation.
  • No mandatory diet plan: Participants can personalize their approach based on their preferences and lifestyle.

Tip: The 75 Soft Challenge is a great opportunity to experiment with sustainable eating habits without excessive pressure.

3. Common Principles in Both Challenges

  • Planning and discipline: In both cases, following a diet requires good organization and meal preparation to avoid deviations.
  • Focus on healthy foods: Regardless of the challenge, the goal is to prioritize nutrient-rich foods (fruits, vegetables, lean proteins, whole grains).
  • Hydration: A key aspect of both challenges is drinking sufficient water daily (4 liters for 75 Hard and 3 liters for 75 Soft).

4. Recommended Diet Plans

  • Weight loss: Low-carb diet, intermittent fasting, or calorie-controlled diet.
  • Muscle gain: High-protein diet with controlled calorie intake.
  • Overall health improvement: Mediterranean or DASH diet (for cardiovascular health).
  • Specific approaches: Vegetarian, vegan, or gluten-free diets based on personal preferences or dietary needs.

5. Precautions to Take

  • Avoid overly restrictive diets: They may lead to fatigue, cravings, or an increased risk of premature dropout.
  • Adapt the diet to your lifestyle: Consider your energy needs, especially if following an intense workout routine.
  • Consult a professional: If you have specific dietary needs or questions about which diet to adopt, a nutritionist or dietitian can provide guidance.

In conclusion, the diet followed during these challenges depends on your personal goals but should always focus on healthy and balanced eating. The 75 Hard Challenge requires strict discipline, while the 75 Soft Challenge allows for more flexibility, making it adaptable to different lifestyles.

IS IT POSSIBLE TO MODIFY THE DIETARY RULES BASED ON INDIVIDUAL NEEDS?

The possibility of modifying the dietary rules in the 75 Hard and 75 Soft Challenges depends on the chosen challenge, your goals, and personal constraints. While the 75 Hard Challenge requires strict adherence to set rules, the 75 Soft Challenge allows for greater flexibility, making it possible to adjust dietary rules to individual needs.

1. Modifying Rules in the 75 Hard Challenge

The 75 Hard Challenge is based on strict discipline, and its dietary rules are not meant to be changed:

  • Commitment to a chosen diet: Once you select a diet (e.g., low-carb, high-protein, vegetarian, etc.), you must strictly follow it for 75 days without deviations.
  • No exceptions: "Cheat meals" and alcohol consumption are strictly prohibited, regardless of your goal.

Special cases:

  • If you have medical needs or specific dietary restrictions, you can adapt your diet choice from the start to align with the challenge.
  • However, changing your diet mid-challenge is considered a failure and requires a restart.

2. Modifying Rules in the 75 Soft Challenge

The 75 Soft Challenge is designed to be more adaptable and forgiving:

  • Flexible dietary rules: You can tailor your diet based on your goals, whether it’s weight loss, muscle gain, or simply improving eating habits.
  • Moderation is allowed: Unlike the 75 Hard Challenge, occasional indulgent meals and alcohol consumption in moderation are permitted, allowing for a more personalized approach without compromising the challenge.

Example of possible adaptations:

  • Incorporating a vegetarian, vegan, or gluten-free diet based on dietary needs.
  • Adjusting portion sizes or food choices depending on physical activity or schedule.

3. Why Consider Modifications?

  • Medical constraints: Participants with allergies, intolerances, or medical conditions (such as diabetes) may need to adjust dietary rules for safety.
  • Personal goals: Depending on whether you aim to lose weight, build muscle, or simply develop better eating habits, adjustments may be necessary.
  • Lifestyle factors: Individuals with busy schedules or responsibilities may need a more practical and sustainable approach, especially within the 75 Soft Challenge.

4. Precautions to Take

  • Avoid excessive modifications: If the rules are too relaxed, it may reduce the transformative impact of the challenge.
  • Consult a professional: A dietitian or nutritionist can help create a dietary plan that aligns with your needs and the challenge requirements.
  • Maintain discipline: Even with possible adjustments, the goal remains to develop consistency in your eating habits.

5. Possible Personalized Dietary Rules

  • 75 Hard Challenge: If you choose a personalized diet from the start, ensure that it is consistent, healthy, and suited to your needs to avoid having to restart.
  • 75 Soft Challenge: You can integrate rules like "one indulgent meal per week" or "reducing added sugars" to balance discipline and flexibility.

In conclusion, modifying dietary rules is possible, especially within the 75 Soft Challenge, which encourages realistic adaptation. For the 75 Hard Challenge, adjustments are limited, but a customized diet can be established from the beginning. The key is to maintain discipline and select modifications that support long-term goals.

WHAT ARE THE ADVANTAGES AND DISADVANTAGES OF SUCH A DIETARY DISCIPLINE?

Adopting a strict dietary discipline, as required by the 75 Hard and 75 Soft Challenges, offers numerous benefits but also comes with challenges. These programs emphasize consistency and adherence to a defined diet, which can transform eating habits but may also present difficulties.

Advantages of a Strict Dietary Discipline

1. Improved Physical Health

  • Encouraging a diet rich in essential nutrients (fruits, vegetables, lean proteins, etc.) helps with weight loss, muscle gain, and overall health improvement.
  • Reducing processed and high-sugar foods can boost energy levels and lower the risk of chronic diseases.

2. Development of Mental Discipline

  • Sticking to a structured diet for an extended period strengthens willpower and the ability to resist temptations.
  • It helps overcome poor eating habits and fosters a more mindful relationship with food.

3. Visible and Measurable Results

  • Participants often experience significant physical transformations, such as weight loss or improved body composition.
  • A disciplined diet can also enhance skin quality, sleep, and overall mood.

4. Adoption of Sustainable Habits

  • Many people maintain positive eating habits, such as meal planning and healthier food choices, even after the challenge ends.

5. Boost in Confidence and Self-Esteem

  • Completing such a demanding challenge fosters a sense of accomplishment and improves self-confidence.

Disadvantages of a Strict Dietary Discipline

1. Risk of Over-Rigidity

  • Excessive dietary discipline can become stressful or discouraging, especially with severe restrictions (as in the 75 Hard Challenge).
  • It may lead to an unhealthy relationship with food, including fear of deviations or guilt after a slip-up.

2. Social Challenges

  • Eating out, attending social gatherings, or celebrations can become difficult when following a strict diet.
  • It may lead to social isolation if dietary restrictions take precedence over social interactions.

3. Lack of Flexibility

  • Rigid rules may not accommodate unexpected situations such as travel, family events, or varying energy needs based on physical activity.

4. Risk of Nutritional Deficiencies

  • If the chosen diet is poorly balanced or too restrictive, it may result in deficiencies in essential vitamins, minerals, or macronutrients.
  • Participants should ensure that their meal plan covers all their nutritional needs.

5. Psychological Pressure

  • The fear of "failing" can lead to anxiety or stress, especially in the 75 Hard Challenge, where a mistake requires restarting from day one.

How to Maximize Benefits and Minimize Drawbacks

1. Meal Planning

  • Prepare meals in advance to avoid deviations due to hunger or lack of time.

2. Reasonable Flexibility

  • If possible, choose a realistic and adaptable diet that fits your personal needs, as in the 75 Soft Challenge.

3. Nutritional Balance

  • Ensure that your diet includes sufficient proteins, carbohydrates, fats, vitamins, and minerals.

4. Listening to Your Body

  • If you experience fatigue, cravings, or warning signs, adjust your diet to maintain both mental and physical health.

5. Professional Support

  • Consult a nutritionist or dietitian to ensure that your diet aligns with your needs and goals.

In conclusion, a strict dietary discipline can be a powerful tool to transform your habits, improve your health, and strengthen your mindset. However, it requires a balanced approach to avoid negative effects such as stress, deficiencies, or social strain. Adapting the rules to your lifestyle and remaining flexible when necessary are key factors in making the most of this experience.

WHAT TYPES OF EXERCISES ARE RECOMMENDED FOR THE CHALLENGE?

The 75 Hard and 75 Soft Challenges include a significant physical component that requires daily workout discipline. The choice of exercises can vary depending on your fitness level, goals, and the specific rules of each challenge. Here’s an overview of the recommended types of exercises and how they fit into these programs.

1. Recommended Exercises for the 75 Hard Challenge

The 75 Hard Challenge requires two daily workout sessions of at least 45 minutes each, with a strict rule: one of these sessions must take place outdoors, regardless of the weather. This rule promotes both physical discipline and mental resilience.

Types of exercises to incorporate:

  • Cardiovascular Workouts:
    • Running, brisk walking, cycling, swimming, or jump rope.
    • These activities can easily be performed outdoors.
  • Strength Training and Muscle Building:
    • Using free weights, dumbbells, machines, or bodyweight exercises (push-ups, squats, planks).
    • Goal: Strengthen muscles while improving posture and endurance.
  • Functional Training:
    • CrossFit, HIIT (High-Intensity Interval Training), or circuits combining strength and cardio.
  • Outdoor Activities:
    • Hiking, climbing, or team sports.
    • These activities help fulfill the outdoor workout requirement.

Tip: Alternate between intense and moderate sessions to avoid overtraining.

2. Recommended Exercises for the 75 Soft Challenge

The 75 Soft Challenge is more flexible, requiring only one mandatory workout per day, lasting 45 minutes. The types of exercises are also less rigid, allowing adaptation to your fitness level.

Recommended types of exercises:

  • Low-Intensity Exercises:
    • Yoga, Pilates, or walking.
    • Ideal for recovery days while staying active.
  • Moderate Workouts:
    • Gym sessions, strength training, or moderate cardio like cycling or swimming.
  • Varied Activities:
    • Dance, team sports, or even active gardening.
    • Any sustained physical movement can count as a workout session.

Tip: Take advantage of the flexibility of the 75 Soft Challenge to explore new activities or diversify your routine.

3. Common Points and General Recommendations

  • Listen to your body: If you feel fatigued or experience pain, adjust the intensity of your sessions to avoid injury.
  • Plan your workouts: Schedule your sessions in advance to ensure they fit into your routine, especially for the 75 Hard Challenge.
  • Train your entire body: Incorporate exercises targeting different muscle groups (upper body, lower body, and core).
  • Follow a progressive approach: Start with exercises suited to your level and gradually increase intensity or duration.

4. Benefits of Exercise Variety

  • Prevention of boredom: Alternating between different types of exercises helps maintain motivation.
  • Overall improvement: A combination of cardio, strength training, and functional exercises enhances fitness, strength, and endurance.
  • Optimal results: A variety of exercises promotes a balanced transformation both physically and mentally.

5. Precautions and Additional Tips

  • Active recovery: Include active recovery days with low-impact activities like yoga or walking.
  • Proper equipment: Ensure you have the necessary gear for your workouts (appropriate shoes, yoga mat, etc.).
  • Outdoor training: Dress according to weather conditions to meet the outdoor workout requirement (75 Hard).

In conclusion, the choice of exercises in the 75 Hard and 75 Soft Challenges depends on your goals, fitness level, and the specific rules of each challenge. The key is to remain consistent, vary activities to avoid monotony, and respect your body's needs to maximize results.

WHAT ARE THE MAIN MENTAL OBSTACLES ENCOUNTERED DURING THESE CHALLENGES?

The 75 Hard and 75 Soft Challenges are not just about physical transformation; they are also designed to test your mental discipline. Throughout the 75 days, participants face various mental obstacles that can make the challenge demanding and sometimes discouraging. Identifying these challenges can help you anticipate and overcome them.

1. Maintaining Long-Term Motivation

  • Obstacle: Sustaining motivation over such a long period is one of the biggest challenges. The initial excitement may fade as routine sets in.
  • Solution: Focus on your end goals and celebrate small progress. Remember that discipline is often more important than motivation.

2. Fear of Failure

  • Obstacle: The strict rules, especially in the 75 Hard Challenge, can create a fear of failure. The idea of restarting after a slip-up can be discouraging.
  • Solution: Redefine failure as a learning opportunity. If you’re following the 75 Soft Challenge, use its flexibility to keep progressing without guilt.

3. Overcoming Procrastination

  • Obstacle: Daily tasks like reading 10 pages, exercising, or meal prepping can feel overwhelming if postponed.
  • Solution: Plan your days carefully and tackle priority tasks in the morning. Effective time management is crucial to avoid falling behind.

4. Pushing Beyond Comfort Zones

  • Obstacle: The challenges force you to step outside your comfort zone, whether it’s working out in bad weather or resisting food temptations.
  • Solution: Remind yourself that personal growth happens outside of comfort zones. Turn these tough moments into opportunities to build resilience.

5. Handling Unexpected Events

  • Obstacle: Unforeseen events, like work obligations or social gatherings, can disrupt your routine and make rule adherence difficult.
  • Solution: Plan ahead and adjust your schedule. For example, anticipate workouts or bring your own meals to stay on track.

6. Social Life Impact

  • Obstacle: Declining a "cheat meal" or a night out may be seen as inflexibility by friends and family, creating tension or feelings of isolation.
  • Solution: Communicate your goals with your loved ones and find ways to engage socially without breaking the rules (e.g., choosing healthy restaurant options).

7. Battling Negative Thoughts

  • Obstacle: Fatigue, frustration, or self-doubt can lead to negative thoughts like "I can’t do this" or "Is this really worth it?"
  • Solution: Practice mental management techniques such as meditation, journaling, or positive affirmations to strengthen your mindset.

8. Staying Consistent Without Immediate Rewards

  • Obstacle: Physical and mental results may not always be immediately visible, which can discourage some participants.
  • Solution: Focus on daily victories, such as sticking to the rules or completing a great workout. Remember that lasting transformations take time.

9. Mental Burnout

  • Obstacle: The combination of daily obligations (work, family) and the challenge’s demands can lead to mental and emotional exhaustion.
  • Solution: Allow yourself moments of relaxation and recovery to prevent burnout. Proper organization is key to balancing responsibilities.

10. Difficulty Maintaining Balance After the Challenge

  • Obstacle: Once the challenge ends, some participants struggle to maintain the habits they’ve built or revert to old routines.
  • Solution: Instead of letting everything go, integrate the most beneficial aspects of the challenge into your long-term lifestyle.

En conclusion, les obstacles mentaux rencontrés lors des 75 Hard et 75 Soft Challenges sont nombreux, mais ils sont aussi des opportunités de croissance personnelle. En reconnaissant ces défis et en adoptant des stratégies pour les surmonter, vous pouvez transformer ces épreuves en un puissant levier pour renforcer votre résilience et atteindre vos objectifs.

WHAT ARE THE EXPECTED BENEFITS AFTER 75 DAYS?

The 75 Hard and 75 Soft Challenges offer much more than physical improvements—they promise a complete transformation, impacting mental resilience and lifestyle habits. The benefits vary depending on the level of commitment and the chosen challenge, but after 75 days, many participants notice significant changes.

1. Physical Improvements

  • Better physical fitness: Daily workouts often lead to weight loss, muscle gain, or improved endurance.
  • Increased energy levels: A balanced diet and regular exercise contribute to feeling more energetic throughout the day.
  • Improved posture and mobility: Strength and flexibility exercises help enhance overall body balance.

2. Development of Discipline

  • Structured routine: Following the challenge’s rules for 75 days helps establish a disciplined and productive daily routine.
  • Stronger willpower: Resisting temptations and staying committed reinforces the ability to maintain personal discipline.

3. Mental Resilience

  • Better stress management: Regular physical activity and reading self-development books help in handling daily pressures more effectively.
  • Increased self-confidence: Successfully completing such a demanding challenge fosters a sense of achievement and pride.
  • Enhanced ability to overcome obstacles: The challenge teaches consistency, even in difficult conditions.

4. Positive Eating Habits

  • Adoption of a healthier diet: Following a structured diet for 75 days often leads to long-term habits, such as prioritizing unprocessed foods.
  • Reduction in unhealthy cravings: Many participants report a decrease in cravings for junk food or sugar-rich and fatty foods.

5. Personal Growth

  • Intellectual enrichment: Daily reading of self-improvement books provides new knowledge and perspectives.
  • Optimized time management: The need to plan workouts, meals, and other activities encourages better organization.

6. Social and Relational Impact

  • Better control over social interactions: The challenge teaches participants to say no to situations that hinder their goals, strengthening their ability to set boundaries.
  • Inspiration for others: Sharing progress can motivate those around you to adopt a healthier lifestyle.

7. Emotional Balance

  • Greater mental clarity: The combination of exercise, healthy eating, and reading improves concentration and reduces negative thoughts.
  • Increased emotional stability: Overall well-being improvements contribute to better emotional balance.

8. Long-Term Results

  • Lasting habits: The behaviors and routines developed during the challenge often extend beyond the 75 days, improving long-term quality of life.
  • Positive outlook: Once the challenge is completed, participants are often motivated to pursue new goals.

In conclusion, the benefits of the 75 Hard and 75 Soft Challenges go far beyond physical results. These programs offer a unique opportunity to strengthen discipline, transform habits, and develop a more resilient mindset. After 75 days, you won’t just be in better shape—you will be a stronger, more confident, and more determined version of yourself.

WHAT ARE THE POTENTIAL RISKS OR SIDE EFFECTS?

The 75 Hard and 75 Soft Challenges are demanding programs that, while offering numerous benefits, can also present certain risks or side effects. These challenges put significant strain on both the body and mind, which can lead to issues if the rules are not adapted or personal limits are not respected.

1. Physical Risks

  • Overtraining or Injuries:
    • With daily workouts, the risk of overtraining is high, especially if you do not allow your body time to recover.
    • Muscle or joint injuries can occur, particularly if exercises are performed incorrectly or at excessive intensity.
  • Chronic Fatigue:
    • The absence of rest days can lead to accumulated fatigue, reducing performance and increasing injury risk.
  • Nutritional Deficiencies:
    • Following an overly restrictive or unbalanced diet can cause deficiencies in essential nutrients, affecting energy levels, immunity, and overall health.

2. Mental and Emotional Risks

  • Stress and Anxiety:
    • Following strict rules for 75 days can create significant mental pressure.
    • The fear of failure or having to restart from day one may lead to excessive anxiety.
  • Relationship with Food:
    • A rigid dietary discipline can lead to an obsession with control.
    • Some participants experience guilt after a dietary slip-up.
  • Mental Exhaustion:
    • The combination of workouts, reading, and meal planning can become overwhelming.
    • Poor time management may result in mental burnout.

3. Social Impact

  • Isolation:
    • Declining social outings or shared meals may harm relationships.
  • Conflicts with Loved Ones:
    • The intensity of the program may be seen as excessive by close friends and family.
    • Tensions may arise due to differing priorities.

4. Difficulty Maintaining Results

  • All-or-Nothing Effect:
    • After completing the challenge, some participants may revert to old habits.
    • An overly rigid approach without sustainable solutions can lead to complete relapse.
  • Post-Challenge Discouragement:
    • The absence of structured rules after 75 days can create a feeling of disorientation.
    • Some participants lose motivation once the program ends.

5. Specific Risks of the 75 Hard Challenge

  • Extreme Physical Demands:
    • Two workouts per day may be difficult to sustain.
    • Harsh weather conditions can complicate outdoor training.
  • Excessive Rigidity:
    • No room for deviation, leading to high mental pressure.
    • A strong sense of failure may develop in case of mistakes or unexpected events.

6. Specific Risks of the 75 Soft Challenge

  • Lack of Structure:
    • Its flexibility may not provide enough structure for some individuals.
    • Low commitment levels could limit the results achieved.

How to Minimize Risks?

  1. 1. Listen to Your Body:
    • Adjust workout intensity based on your fitness level. Incorporate active recovery days if needed.
  2. 2. Adapt Your Diet:
    • Follow a balanced and realistic nutrition plan to avoid deficiencies and maintain adequate energy levels.
  3. 3. Prioritize Mental Flexibility:
    • If an unexpected situation arises, focus on consistency rather than perfection.
  4. 4. Set Boundaries:
    • Communicate your goals with loved ones and find a balance between following the rules and maintaining social relationships.
  5. 5. Consult a Professional:
    • A fitness coach or nutritionist can help tailor the program to your needs and prevent common mistakes.

In conclusion, while the 75 Hard and 75 Soft Challenges can be transformative, they also carry risks due to their intensity and rigidity. A balanced approach, with careful attention to your physical and mental limits, is essential to maximize benefits while minimizing potential side effects.

COACH'S TIPS

  • Is it really necessary to rely on a challenge to take control of your health? I don’t know, but what truly matters is the result. And this challenge can help you achieve those results and guide you toward a healthier life.

  • Be careful—going back to your old habits after the challenge will bring back your old body! It’s important to understand that your body reflects what you eat and how much energy you expend. As long as this balance remains stable, there’s no problem. Otherwise, you’ll constantly be looking for short-term motivation to try to erase a long-term imbalance! This challenge should help you eliminate a significant portion of your bad habits. If that happens, then you’ve truly won.

Yves Bondroit coach for QNT

Posted in: Our tips

Back to blog

Related posts

Blog navigation

Blog categories

View all categories

Popular posts

View all popular posts