Getting bulkier and not maintaining a healthy life is very common nowadays. Of that, people are becoming more inactive and losing their energy from doing anything. It seems bad, but true! So, are you conscious about your health but fail to follow the necessary healthy routine? Then the 75 Soft Challenge is for you.
The 75 Soft Challenge is a viral fitness challenge that allows one to follow strict rules for a healthy life. One has to follow all the rules of challenges for 75 days strictly, but if someone fails, he/she has to start from the beginning. As this is a challenge of own fitness, so no one cheats, actually.
You might be thinking, how does the 75 Soft Challenge will make changes in your life? It will be helpful because people love challenges, making them more active. When you are not in a challenge, it is easier to skip a daily task, but when you are under a challenge, your brain will trigger you to complete the task.
About the Creator of 75 Challenge
The creator of 75 Hard challenges is Andy Frisella. he is a YouTuber, Author, and owner of 1st Phorm International, the world’s leading nutritional supplement company. In 2019, the 75 hard challenge was created. Originally the 75 Soft Challenge was an easier version of Andy’s 75 hard challenge, which Andy did not actually create. From many 75’s adopted versions, the most popular 75 Soft Challenge was modified by Stephen Garcia.
Who Should Take the 75 Soft Challenge and Why?
People with lazy nature and bulky heath due no an unbalanced lifestyle must follow the 75 Soft Challenge. This challenging task will make them more active, and exercise and diet will make them more fit at the end of the 75 challenge.
However, the good vibes of the challenges won’t end on the 75th day. After 75 days of having a healthy lifestyle, there will be changes in the challenger’s nature. It is possible to have a regular exercise habit even though 75 challenges are over. In addition, after completing this challenge, most of the challengers became more active & confident and won’t go back to an unhealthy diet.
How to Follow the 75 Soft Challenge and What Are the Rules?
It is easier to follow the 75 Soft Challenge than the 75 hard one. To follow the 75 Soft Challenge, you must continuously eat healthy food and a proper amount of water and perform exercises for 75 days. Here if you missed any tasks any day during this challenge, you have to start the challenge from the beginning. The rules of the 75 Soft Challenge are below:
Rules of 75 Soft Challenge
- Eat healthy food.
- Do not drink any beverage or alcoholic drinks [except social Occations]
- Drinks at least a gallon or 3liter of water.
- A daily 45 minutes of exercise is a must with a 1-day active recovery per week. [6 days per week]
- Read at least 10 pages from any type of book.
How to Maintain a Healthy Diet During the 75 Soft Challenge?
While maintaining a diet for the 75 Soft Challenge, you can not eat food that contains too much fat, and you have to go for more nutritious food. For that, a guideline may help you a lot. Here are some steps below that will help you to maintain your diet during the challenges,
Step 1: Focus on eating plenty of fruits, vegetables, and whole grains. These foods are packed with nutrients that are essential for good health. They are also low in calories and fat, which can help you maintain a healthy weight.
Step 2: Choose lean protein sources, such as chicken, fish, tofu, and beans. These foods are high in protein and low in saturated fat, which can help you avoid heart disease and other chronic health conditions.
Step 3: Limit your intake of processed foods, sugary drinks, and refined grains. These foods are high in calories and low in nutrients, which can contribute to weight gain and other health problems.
Step 4: Make sure to get enough calcium, iron, and other essential nutrients. You can get these nutrients from foods like milk, yogurt, leafy greens, and fortified cereals. You can also take supplements if needed.
Step 5: Finally, remember that healthy eating is not about perfection. It is about making small, sustainable changes that will greatly impact your overall health. So, if you make mistakes occasionally, try not to be too hard on yourself. Simply get back on course, and keep going.
Following these steps will make it easier for you to maintain your diet during your challenging periods.
Which Types of Food Should I Avoid During the 75 Soft Challenge?
When it comes to eating healthy, there are certain types of food that you should avoid. This is because they can sabotage your diet and lead to weight gain. Below are five types of food to avoid during a 75 Soft Challenge:
1. Refined carbs: These are found in processed foods and include white bread, pastries, white rice, and pasta. Refined carbs are high in sugar and calories but low in nutrients. They can cause blood sugar spikes, which can lead to cravings and weight gain. So, reduce your consumption if you are addicted to bread and rice as a main meal.
2. Trans fats: Trans fats are found in processed foods, such as margarine, crackers, and cookies. They are also often used in fast food. Trans fats increase your risk of heart disease and stroke. They also promote inflammation and can cause weight gain. As these food increase risk of health diseases and increase weight, it is better to avoid them during the 75 Soft Challenge.
3. Added sugars: Added sugars are found in processed foods, such as candy, cake, and ice cream. They can also be added to healthy foods like sugar-contained yogurt and cereal. Added sugars are high in calories and can lead to weight gain.
4. Alcohol: Alcohol is high in calories and can lead to weight gain. It can also interfere with weight loss. However, the consumption of alcohol is not allowed during the 75 Soft Challenge. You can only drink alcohol at social events and not too much, as per these challenge rules.
So, if you strictly follow the 75 Soft Challenge, you must avoid this food.
Related Queries as Per Rules of 75 Soft Challenge
What Are the Benefits of Exercising 45minutes Per Day?
There are so many benefits of exercising 45 minutes per day are many. These are weight loss. Muscle grain. Improved cardiovascular health. Improved joint health. Improved cognitive function. Sound sleep, reduced stress levels, reduced risk of chronic diseases, and much more. So, 45 minutes of exercise daily is worth every second rather than playing video games.
Which Types of Exercise Should I Perform During the 75 Soft Challenge?
There are no specific exercises mentioned in the 75 Soft Challenge, but as this challenge is for having an overall healthy life, you can perform the four most common and effective types of exercise. These are cardio. Strength training, balance training, and flexibility training. By doing these exercises, you will be stronger, more active, and, most importantly, healthy.
Why is the Consumption of Any Type of Drinks Not Allowed During the 75 Soft Challenge?
There are many reasons why the consumption of any type of drink is not allowed during the 75 Soft Challenge. First of all, most drinks contain a lot of sugar, which can lead to weight gain and other health problems. Also, many drinks are high in calories, which can contribute to weight gain.
However, some drinks, such as alcohol, can dehydrate the body and lead to other health problems. So, you must avoid any beverages or drinks containing alcohol during challenge periods. Here, you can only drink at social occasions.
Why Should You Drink Planty of Water During the 75 Soft Challenge?
There are plenty of benefits to drinking a proper amount of water, and most of the time, we do not drink enough. For that, there is mentioned in the 75 Soft Challenge to drink at least 3 liters of water per day.
Let’s see why drinking water is considered to be important in this Soft Challenge:
- Keep your body hydrated.
- Flush out toxins from your body.
- Keep your skin healthy.
- Boost your energy levels.
- Improve your cognitive function.
- Prevent constipation.
- Regulate your body temperature.
- Transport nutrients around your body.
So, drink plenty of water and complete your health recovery challenge.
What Are the Benefits of Reading 10 Pages of Book a Day During 75 Soft Challenge?
Reading has many benefits, including improving your mental agility, concentration, and focus, as well as your memory and general knowledge. It can also help reduce stress and anxiety and increase your empathy and understanding of other people. Reading at least 10 pages of a book has been included in the 75 Soft Challenge for these combined benefits.
How Did the 75 Soft Challenge Went Viral
As 75 hard challenges are a bit difficult to follow for people who work for a living, the 75 Soft challenges come, and people accept these challenges more than the harder ones. But this challenge was not that notable until a TikTok creator named StepnGfitness uploaded a video after completing 75 Soft Challenge videos.
The guy completed his 75 Soft Challenge and grains millions of views. From there, people started to follow the fitness trend and get notable results from the challenges. Though the 75 Hard Challenge creator is Andy Frisella, for the 75 Soft version, you can say Stephen Garcia is the creator.
So, there is no doubt the 75 Soft Challenge is one of the best practices for replacing bad habits with good ones. All the rules for this challenge are equally beneficial for overall health.
As following this challenge ended up in better health and reduced bad practices, then why not follow this challenge?
In conclusion, if you have a habit of skipping exercise, eating fatty food, sleeping disorder, and more health-related problems, then take a 75 Soft Challenge.