The 75 Soft Challenge is a modified version of the 75 Hard Challenge for general well-being. Know everything about how to follow it.
A fitness enthusiast always likes to challenge themselves. One way to do this is to take on the 75 Hard Challenge, which involves strict rules that you must follow for 75 days without taking a break. Whether it’s following a diet of your choice while avoiding alcohol and cheat meals or exercising for 45 minutes twice a day, the 75 Hard Challenge can put a lot of pressure on you. But if you’re just trying to form healthy habits and the 75 Hard Challenge is too difficult for you, go for the 75 Soft Challenge.
What is the Défi 75 Soft?
The 75 Soft Challenge is a gentler version of the intense 75 Hard Challenge, designed to make healthy habits more accessible and sustainable for beginners and those looking for a less rigid approach, says fitness expert Raj Karkera. It’s about prioritizing consistency over perfection, encouraging people to embrace lasting changes rather than extremely rigid fitness restrictions.
What are the rules of the 75 Soft Challenge?
The rules of the 75 Soft Challenge include healthy eating in general and avoiding alcohol except on social occasions. You should exercise 45 minutes a day, but one active recovery day is set aside per week. Other rules include drinking three liters of water every day and reading 10 pages of a book of your choice every day.
How is the 75 Soft Challenge different from the 75 Hard Challenge?
Although both challenges aim to improve your physical and mental health, the 75 Hard Challenge is rigid when it comes to its rules. There are no breaks or days off for 75 days. The 75 Soft Challenge, on the other hand, is more flexible in terms of diet, exercise and lifestyle.
- In the modified version, you only need to exercise for 45 minutes once a day and you get one day of active rest per week. For the 75 Hard Challenge, you must do two 45-minute exercises, at least one of which is outdoors. As there is flexibility in the 75 Soft Challenge, this makes it more sustainable in the long term, explains the expert.
- There is also a slight difference in the water consumption rule. The amount of water you should consume in the 75 Soft Challenge is 3 liters per day. It’s not just about drinking pure water, but you can also consume foods containing water. This is much easier to do than drinking 1 gallon of water or almost 4 liters every day.
- In the 75 Hard Challenge, taking a progress photo is one of the rules. In its gentler version, you don’t have to take progress photos daily.
What are the health benefits of the 75 Soft challenge?
Health benefits of the 75 Soft Challenge include:
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- Improved hydration
- Regular exercise
- Balanced diet
- Mental stimulation through reading
They all contribute to overall well-being, says Karkera.
There may be some side effects of 75 Soft Challenge, such as headaches from increased water consumption and unusually frequent urination. Additionally, there is a risk of injury if you don’t listen to your body.
How to start the 75 Soft challenge?
To start the 75 Soft challenge, start by familiarizing yourself with the rules.
1. Exercise
Dedicate 45 minutes each day to physical activity, with the flexibility to choose activities that you enjoy. This could include cardio, weightlifting, yoga, or other forms of movement. Incorporating one day of active rest per week allows muscle recovery and rejuvenation.
2. Food
Before you decide on your meals, define what “eating well” means to you. Does this involve incorporating more fruits and vegetables or eating a balanced diet? Is it just about setting limits on your indulgences? Also limit your alcohol consumption to social occasions, promoting mindful drinking habits that align with your health goals.
3. Hydration
When it comes to hydration, consume at least 3 liters of water per day. You can purchase a marked water bottle to track your intake and turn hydration breaks into opportunities for social interaction or brief movement breaks.
4. Mental stimulation
Read 10 pages of any book every day. Choose a book that inspires and engages you. It can be fiction, non-fiction or poetry. Simply establish a consistent reading routine that fits your schedule. Set realistic goals that match your aspirations and abilities. Be flexible and willing to adjust the 75 Soft Challenge as needed to avoid overwork or burnout.
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