This article breaks down 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 main rules, such as daily training, following a diet, and reading books. We also explore the major differences between the two challenges—the first being more strict 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 possible risks and side effects linked to these demanding programs. Finally, we share tips to successfully complete these challenges while adapting them to your needs and lifestyle.
Whether you’re looking to build discipline or adopt positive habits, this article is your complete guide to taking on these challenges.
WHAT IS THE 75 HARD CHALLENGE?
The 75 Hard Challenge is an intensive personal development program created by Andy Frisella, an American entrepreneur and podcast host. 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.
Despite what the name might suggest, the 75 Hard Challenge is not just a fitness challenge. It covers several aspects of daily life to encourage a global transformation, with strict rules to follow for 75 consecutive days.
The goal is to help participants develop positive habits, unshakeable discipline, and the ability to overcome excuses and obstacles.
Rules of the 75 Hard Challenge
Here are the five main rules:
-
Two workouts per day: each session must last at least 45 minutes, and one of them must take place outdoors, regardless of the weather.
-
Follow a strict diet: the choice of diet is up to you, but it must be followed without any deviation. No cheat meals and no alcohol.
-
Drink 4 liters of water per day: this helps maintain proper hydration, essential for both physical and mental health.
-
Read at least 10 pages of a personal development book: it must be a physical book (no audiobooks), to promote active learning.
-
Take a progress picture every day: although it may seem trivial, this rule reinforces consistency and allows you to visualize your physical changes over time.
Main objectives
The 75 Hard Challenge is not just designed to lose weight or improve physical condition. It is primarily a mental challenge aimed at:
-
Developing daily discipline
-
Strengthening mental resilience
-
Improving time management and planning
-
Building positive and long-lasting habits
-
Increasing self-confidence through completing a demanding goal
Who is it for?
This challenge is intended for anyone ready to take on a demanding experience and step out of their comfort zone. It is especially suited for those who want to:
However, the 75 Hard Challenge requires strong determination and the ability to manage time and energy. It is not recommended for people who cannot sustain such a rhythm for health or personal reasons.
Criticism and controversy
Although popular, the 75 Hard Challenge has raised several criticisms, including:
-
Rigid requirements: some say the program 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 overtraining if not properly managed.
-
Lack of flexibility: the challenge promotes an “all or nothing” approach, which can be difficult to integrate into a busy lifestyle.
In conclusion
The 75 Hard Challenge is much more than a fitness program—it is a test of mental endurance and discipline, designed to transform the way participants face life’s challenges. Those who complete the 75 days often come out with a strong sense of accomplishment and improved self-confidence.
WHAT IS THE 75 SOFT CHALLENGE?
The 75 Soft Challenge is a more flexible and accessible version of the 75 Hard Challenge, created to help participants develop healthy habits without imposing excessive discipline. This challenge is intended for people who want to improve their physical and mental health while maintaining a realistic and sustainable pace.
Rules of the 75 Soft Challenge
-
One workout per day: Each session lasts 45 minutes and may include gentle activities such as walking, yoga, or low-intensity exercises.
-
Follow a balanced diet: Unlike the 75 Hard Challenge, no strict diet is imposed. “Cheat meals” are allowed in moderation, as well as reasonable alcohol consumption.
-
Drink 3 liters of water per day: A softer and more accessible recommendation than the 4 liters required for 75 Hard.
-
Read 10 pages of a book per day: Although personal development books are encouraged, you may read other types of books depending on your interests.
Why choose the 75 Soft Challenge?
-
It is better suited for beginners or those getting back into a healthy routine after a break.
-
It offers greater flexibility, making it easier 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 more demanding counterpart, the 75 Hard Challenge.
| Aspect |
75 Hard Challenge |
75 Soft Challenge |
| 1. Training Duration |
2 x 45 minutes (1 outdoors) |
1 x 45 minutes (activity of your choice) |
| 2. Diet |
Strict, no deviations, no alcohol |
Balanced, moderation allowed |
| 3. Alcohol Consumption |
Forbidden |
Allowed in moderation |
| 4. Hydration |
4 liters of water per day |
3 liters of water per day |
| 5. Daily Reading |
10 pages of personal development |
10 pages of reading (more flexible) |
| 6. Progress Photo |
Mandatory |
Often optional or not required |
| 7. Tolerance to Deviations |
No deviations allowed |
More 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: encouraging deep and lasting transformation 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, the program was originally designed to be a mental challenge rather than a simple fitness program. Frisella wanted to help participants develop mental resilience, unshakeable discipline, and the ability to deal with everyday challenges.
The program is based on an “all-or-nothing” approach: it leaves no room for complacency or excuses. Its popularity quickly grew, particularly thanks to social media, where participants share their progress and transformations.
The emergence of the 75 Soft Challenge
In response to the intense requirements of the 75 Hard Challenge—which can seem intimidating or unsuitable for many—an alternative version called the 75 Soft Challenge appeared. Although Andy Frisella is not the creator of this version, it was developed by communities and followers seeking to adapt the principles of 75 Hard to a more realistic lifestyle.
The 75 Soft Challenge adopts the main ideas of the original program but with more flexible rules. It emphasizes the balance between discipline and flexibility, making the program accessible to a wider audience.
A shared philosophy
Although their rules differ, both challenges share the same philosophy:
-
Promoting a global 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 are designed to transform the way participants approach life, goals, and challenges.
WHY ARE THESE CHALLENGES SO POPULAR?
The 75 Hard and 75 Soft Challenges have become extremely popular because of their ability to motivate people to transform themselves mentally, physically, and emotionally. Their success is based on several factors that appeal to a wide audience.
1. A clear and engaging structure
These challenges offer simple but demanding rules, making them easy to understand while providing a real sense of achievement. The 75-day format provides a precise structure—long enough to observe significant changes, but also limited enough to maintain motivation.
2. A global transformation
These programs are not limited to physical objectives; they touch several aspects of daily life, including:
-
Mental discipline (through consistent habits)
-
Physical health (with regular workouts and a balanced diet)
-
Personal development (through daily reading)
This holistic approach attracts people who are looking for a real lifestyle change.
3. The influence of social media
Participants often share their progress on social media, with before/after photos, testimonials, and feedback. This creates a motivating community in which people encourage one another, inspire others, and show visible results.
4. A challenge accessible to everyone
Although the 75 Hard Challenge is demanding, the 75 Soft Challenge offers a more accessible alternative, attracting a wider public:
5. An antidote to procrastination
These challenges require a strict routine, eliminating excuses and procrastination.
Participants learn responsibility, time management, and how to prioritize their well-being.
6. Tangible results
There are many success stories highlighting significant changes such as:
-
improved physical condition (weight loss, muscle development)
-
increased self-confidence
-
better stress management and greater mental clarity
These concrete results strengthen the appeal of the challenges, encouraging new participants to try them.
In summary, the 75 Hard and 75 Soft Challenges owe their popularity to their ability to combine personal transformation, online community, and simplicity of implementation.
They respond to a growing need for structure and discipline in a world full of constant distractions.
CAN THESE CHALLENGES BE COMBINED WITH OTHER FITNESS OR DIET PROGRAMS?
It is entirely possible to combine the 75 Hard and 75 Soft Challenges with other fitness or diet programs, as long as the core rules of the challenges are respected. However, this integration must be approached carefully to avoid overtraining or exhaustion.
1. Combining with fitness programs
The challenges already include daily training sessions, but they can be adapted to existing fitness routines:
-
Specific sports: If you follow a structured training program (running, swimming, bodybuilding, etc.), you can use the challenge sessions as a complement.
-
Intensive programs: Plans such as CrossFit or marathon preparation can be combined with 75 Hard, but remember to respect the minimum 45-minute session duration.
-
Outdoor training: For 75 Hard, one daily session must take place outdoors. Activities such as jogging, cycling or walking can be integrated.
⚠️ Warning: If you add extra training sessions, manage recovery carefully to prevent injury and fatigue.
2. Combining with diet programs
Diet is an essential part of the challenges. However, the rules allow some flexibility depending on your goals:
-
Specific diet: Keto, vegetarian, high-protein diets are allowed as long as you follow the rules (no cheat meals for 75 Hard).
-
Weight loss or muscle gain: The challenges can support nutritional goals by providing a disciplined framework.
-
Personalized plan: With 75 Soft, it is easier to integrate a diet that suits your needs because the rules are less strict.
3. Precautions to take
-
Overtraining: Combining 75 Hard with intense training increases the risk of fatigue or injury. Listen to your body.
-
Medical supervision: If you follow a restrictive diet or have medical conditions, consult a health professional.
-
Time management: The challenges require strict scheduling. Adding extra programs may complicate your daily routine.
Benefits of combining programs
-
better physical and mental results
-
ability to adapt the challenges to personal goals
-
more variety and long-term motivation
Conclusion: Yes, it is possible to combine the 75 Hard and 75 Soft Challenges with other programs, as long as your limits are respected and the rules are not compromised. Proper time and recovery management are essential.
WHAT HAPPENS IF I MISS A DAY? DO I HAVE TO START OVER?
In the 75 Hard and 75 Soft Challenges, the handling of mistakes differs depending on the level of strictness of each challenge. Missing a day does not have the same consequences depending on the program, 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 uncompromising approach:
If you break even a single rule—even a small one (for example, forgetting to drink 4 liters of water or skipping 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 requiring a restart:
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 start over. The idea is simply to continue from where you left off.
This approach encourages progress and the adoption of good habits rather than absolute perfection.
Example of a slip in the 75 Soft Challenge:
-
If you skip a workout, you can make it up or simply continue the next day.
-
Occasionally eating something outside your diet or drinking alcohol is not considered a complete failure.
3. Should you always start over?
In the 75 Hard Challenge, starting over is a central rule and part of learning strict discipline.
In the 75 Soft Challenge, you can continue without restarting, focusing on continuous improvement rather than rigidity.
For both challenges, whether to start over also depends on your personal goals. If your aim is to develop sustainable habits, missing a day should not be an excuse to give up entirely.
4. What can you learn from setbacks?
Whether you start over or not, the important thing is to:
-
Identify the cause of the slip: Was it a planning issue, lack of motivation, or unexpected circumstances?
-
Put strategies in place to avoid repeating the mistake.
-
Remember that every failure is an opportunity to grow.
In short, missing a day in the 75 Hard Challenge generally means restarting from zero, while in the 75 Soft Challenge it is treated more flexibly. In both cases, the main goal is to stay committed and keep moving forward, even after a slip.
WHAT KIND OF DIET SHOULD YOU FOLLOW 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 rules to guide food choices, with different levels of strictness depending on the challenge.
1. Diet in the 75 Hard Challenge
The 75 Hard Challenge requires a strict approach to nutrition, with no tolerance for deviations:
-
Follow a defined eating plan: Participants must choose a specific diet at the beginning (for example: low-carb, high-protein, vegetarian, etc.) and follow it exactly.
-
No cheat meals allowed: Pleasure meals (junk food, desserts, etc.) are strictly forbidden.
-
No alcohol: This rule avoids anything that could harm physical or mental health.
Tip: Choose a balanced diet that matches your needs (weight loss, muscle gain, general health improvement) while being realistic for 75 days.
2. Diet in the 75 Soft Challenge
The 75 Soft Challenge offers greater flexibility:
-
Follow a balanced diet: No strict restrictions, but it is recommended to choose healthy, nutritious foods.
-
Moderation allowed: Unlike 75 Hard, pleasure meals are allowed as long as they remain occasional. Alcohol is also acceptable in moderation.
-
No specific diet required: Participants can personalize their approach based on their preferences and lifestyle.
Tip: The 75 Soft Challenge is a great opportunity to try sustainable eating habits without excessive pressure.
3. Common points between the two challenges
-
Planning and discipline: In both cases, following a diet requires organization and meal preparation to avoid slipping.
-
Focus on healthy foods: Both encourage diets rich in essential nutrients (fruits, vegetables, lean proteins, whole grains).
-
Hydration: A key aspect of the challenges is drinking enough water every day (4 L for 75 Hard and 3 L for 75 Soft).
4. A few compatible diet ideas
-
Weight loss: low-carb diet, intermittent fasting, low-calorie diet
-
Muscle gain: high-protein diet with controlled calories
-
Improved overall health: Mediterranean diet or DASH diet (for cardiovascular health)
-
Specific approaches: vegetarian, vegan, or gluten-free depending on preferences and dietary needs
5. Precautions to take
Avoid overly restrictive diets: They may cause fatigue, cravings, or an increased risk of quitting early.
Adapt the diet to your lifestyle: Take your energy needs into account, especially if you follow intense training.
Consult a professional: If you have specific needs or questions, a nutritionist or dietitian can guide you.
In conclusion
The diet you follow during the challenges will depend on your personal goals, but it should always prioritize healthy and balanced eating. The 75 Hard Challenge requires strict discipline, while the 75 Soft Challenge offers more flexibility, allowing for adaptation to different lifestyles.
IS IT POSSIBLE TO ADAPT THE DIET RULES TO YOUR NEEDS?
The possibility of modifying the dietary rules of the 75 Hard and 75 Soft Challenges depends on the challenge you choose, your goals, and your personal circumstances. While the 75 Hard Challenge requires strict adherence to the established rules, the 75 Soft Challenge offers greater flexibility, allowing you to adapt the rules to your individual needs.
1. Modifying the rules in the 75 Hard Challenge
The 75 Hard Challenge is based on strict discipline, and its diet rules are not meant to be changed:
-
Respect the chosen diet: Once you choose your diet (low-carb, high-protein, vegetarian, etc.), you must follow it strictly for all 75 days.
-
No exceptions: Cheat meals or alcohol consumption are strictly forbidden.
Special cases:
If you have medical needs or specific dietary restrictions, you can adapt your choice of diet from the beginning so that it aligns with the challenge.
However, any change during the challenge counts as a deviation and requires starting over.
2. Modifying the rules in the 75 Soft Challenge
The 75 Soft Challenge is designed to be more adaptable and forgiving:
-
Flexible diet rules: You can personalize your nutrition based on your goals—whether weight loss, muscle gain, or simply improving your eating habits.
-
Moderation allowed: Unlike 75 Hard, pleasure meals and alcohol in moderation are permitted, allowing you to integrate your preferences without compromising the challenge.
Example of possible adaptation:
-
Choosing a vegetarian, vegan, or gluten-free approach
-
Adjusting food quantities based on physical activity or schedule
3. Why consider modifying the rules?
-
Medical constraints: People with allergies, intolerances or medical conditions (such as diabetes) may need adjustments.
-
Personal goals: Whether you want to lose weight, gain muscle or simply eat better, modifications may be necessary.
-
Lifestyle: People with busy schedules may need a more practical and realistic nutritional approach, especially in the 75 Soft Challenge.
4. Precautions to take
-
Avoid excessive changes: Too much flexibility can reduce the transformative impact of the challenge.
-
Consult a professional: A dietitian can help you design a plan that fits the requirements of the challenge.
-
Maintain discipline: Even if changes are possible, the objective remains to develop consistent eating habits.
5. Possible personalized diet rules
-
75 Hard Challenge: If you choose a personalized diet from the start, make sure it is healthy, consistent and adapted to your needs to avoid restarting.
-
75 Soft Challenge: You can include rules such as “only one treat meal per week” or “reduce added sugars” to balance discipline and flexibility.
Conclusion
Yes, it is possible to adapt the dietary rules depending on your needs, especially in the 75 Soft Challenge, which encourages realistic adjustments. For the 75 Hard Challenge, adjustments are limited, but a personalized diet can be defined from the beginning.
The key is to remain disciplined and choose modifications that support your long-term goals.
WHAT ARE THE ADVANTAGES AND DISADVANTAGES OF SUCH A STRICT DIETARY DISCIPLINE?
Following a strict eating discipline, like the one required in the 75 Hard and 75 Soft Challenges, can offer many advantages, but it also comes with drawbacks. These programs focus on consistency and adherence to a defined diet, which can transform eating habits, but also present certain challenges.
Advantages of 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, or overall better health.
Reducing processed foods and sugar can increase energy and lower the risk of chronic diseases.
2. Development of mental discipline
Following a defined diet over a long period strengthens willpower and the ability to resist temptations.
It also helps overcome bad eating habits and builds a more conscious relationship with food.
3. Visible and measurable results
Participants often notice significant physical transformation, such as weight loss or improved body composition.
A disciplined diet also improves skin quality, sleep, and mood.
4. Long-term habits
After completing the challenge, many people keep positive eating habits, such as better meal planning and healthier food choices.
5. Increased confidence and self-esteem
Completing such a demanding challenge creates a strong sense of achievement and boosts confidence.
Disadvantages of strict dietary discipline
1. Risk of becoming too rigid
Overly strict discipline can become stressful or discouraging, especially if it imposes severe restrictions (as with the 75 Hard Challenge).
This may cause an unhealthy relationship with food, such as fear of “breaking the rules” or feeling guilt after an indulgence.
2. Social difficulty
Shared meals, restaurants, or celebrations may become difficult since sticking to a strict diet in these contexts is harder.
This may lead to social isolation if diet is prioritized over social interactions.
3. Lack of flexibility
Rigid rules don’t always take into account unexpected events such as travel, family events, or changing energy needs depending on physical activity.
4. Risk of deficiencies
If the chosen diet is unbalanced or too restrictive, nutritional deficiencies may occur (vitamins, minerals, or macronutrients).
Participants must ensure their diet covers all nutritional needs.
5. Psychological pressure
The fear of “failing” may cause anxiety or stress, especially in 75 Hard where one mistake means starting again from day one.
How to maximize the advantages and minimize the disadvantages
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 diet that you can adapt to your personal needs, as in 75 Soft.
3. Nutritional balance
Make sure your diet includes sufficient protein, carbohydrates, fats, vitamins, and minerals.
4. Listen to your body
If you feel fatigue, cravings, or warning signs, adjust your diet to protect your mental and physical health.
5. Professional guidance
Consult a nutritionist or dietitian to ensure your diet is suited to your needs and goals.
Conclusion
A strict dietary discipline can be a powerful tool to transform your habits, improve your health, and strengthen your mentality.
However, it requires a balanced approach to avoid negative effects such as stress, deficiencies, or social tension.
Adapting the rules to your lifestyle and staying flexible when necessary are key to fully benefiting from the experience.
WHAT TYPES OF EXERCISES ARE RECOMMENDED FOR THE CHALLENGE?
Both the 75 Hard and 75 Soft Challenges include an important physical component that requires daily training discipline. The choice of exercises may vary depending on your fitness level, your goals, and the rules of each challenge. Here is an overview of recommended exercises and how they apply to each program.
1. Recommended exercises for the 75 Hard Challenge
The 75 Hard Challenge requires two daily workouts of at least 45 minutes, with one strict rule: one of these workouts must take place outdoors, no matter the weather.
This encourages not only physical discipline, but also mental resilience.
Recommended types of exercise:
Cardiovascular training
Running, brisk walking, cycling, swimming, or jump rope.
These activities are easy to perform outdoors.
Strength and muscle training
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 follow the outdoor workout rule.
Tip: alternate between intense sessions and moderate ones to avoid overtraining.
2. Recommended exercises for the 75 Soft Challenge
The 75 Soft Challenge is more flexible, with just one workout per day lasting 45 minutes. Exercise types are less rigid and can be adapted to your fitness level.
Types of exercise to prioritize:
Low-intensity activities
Yoga, Pilates, or walking.
Ideal for days when you want to recover while staying active.
Moderate workouts
Gym sessions, strength training, or moderate cardio like swimming or cycling.
Varied activities
Dance, team sports, or even active gardening.
Any sustained physical movement can count as a workout.
Tip: use the flexibility of 75 Soft to discover new activities or diversify your routine.
3. Common points and general recommendations
-
Listen to your body: if you feel fatigue or pain, adjust the intensity.
-
Plan your workouts ahead of time.
-
Train the whole body: upper body, lower body, and core.
-
Increase intensity gradually based on your level.
4. Benefits of varied exercise
-
Prevents boredom by alternating activities
-
Improves overall physical condition, strength, and endurance
-
Helps achieve balanced physical and mental transformation
5. Additional precautions and tips
-
Active recovery: include low-intensity days such as yoga or walking.
-
Proper equipment: ensure you have the necessary gear (shoes, mats, etc.).
-
Outdoor workouts: dress according to the weather for outdoor sessions (75 Hard).
In conclusion
The choice of exercises in the 75 Hard and 75 Soft Challenges depends on your goals, your physical condition, and the specific rules of each challenge. The key is to remain consistent, vary your activities to avoid monotony, and listen to your body to maximize results.
WHAT ARE THE MAIN MENTAL OBSTACLES DURING THESE CHALLENGES?
The 75 Hard and 75 Soft Challenges are not only physical transformations—they are also designed to test your mental discipline. Throughout the 75 days, participants face several mental obstacles that can make the challenge demanding or discouraging. Identifying them can help you anticipate and overcome them.
1. Maintaining long-term motivation
Obstacle: Staying motivated over such a long period is one of the biggest challenges. The initial excitement often fades as routine becomes heavier.
Solution: Focus on your final goals and celebrate even small progress. Keep in mind 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 having to start over after a single mistake can be discouraging.
Solution: Redefine failure as a learning opportunity. If you’re doing the 75 Soft Challenge, use its flexibility to keep moving forward without feeling guilty.
3. Fighting procrastination
Obstacle: Daily requirements—reading 10 pages, exercising, preparing meals—can feel overwhelming if you postpone tasks.
Solution: Plan your days carefully and tackle priority tasks first thing in the morning. Good time management is crucial to avoid accumulating delays.
4. Overcoming comfort-seeking behaviors
Obstacle: The challenges force you out of your comfort zone—whether by training outdoors in bad weather or resisting food temptations.
Solution: Remember that personal growth often happens outside your comfort zone. Turn these difficult moments into opportunities to strengthen your willpower.
5. Managing unexpected events
Obstacle: Unexpected situations, such as work obligations or social outings, may disrupt your routine and make it harder to follow the rules.
Solution: Prepare in advance and adjust your schedule. For example, plan workouts earlier or bring your own meals to stay aligned with your goals.
6. Social impact
Obstacle: Turning down a “treat meal” or an outing may be seen as inflexible by the people around you, leading to tension or a feeling of isolation.
Solution: Explain your goals to your friends and family, and find ways to participate in social activities without compromising the rules (e.g., choosing healthy options at restaurants).
7. Fighting negative thoughts
Obstacle: Fatigue, frustration, or self-doubt can lead to negative thinking like “I won’t make it” or “Is this really worth it?”
Solution: Practice mental management techniques such as meditation, journaling, or positive affirmations to strengthen your mindset.
8. Maintaining consistency without immediate reward
Obstacle: Physical and mental results are not always visible right away, which can discourage some participants.
Solution: Focus on small daily victories such as respecting the rules or completing a workout properly. Remember that lasting transformation takes time.
9. Mental overload
Obstacle: The combination of daily obligations (work, family) and the demands of the challenge can lead to mental and emotional fatigue.
Solution: Give yourself moments of rest and recovery to avoid burnout. Proper organization is essential to balance responsibilities.
10. Difficulty maintaining balance after the challenge
Obstacle: Once the challenge is over, some participants struggle to maintain the habits they built or fall back into old routines.
Solution: Instead of letting everything go, choose the most beneficial aspects of the challenge and integrate them permanently into your daily life.
In conclusion, the mental obstacles encountered during the 75 Hard and 75 Soft Challenges are numerous, but they are also opportunities for personal growth. By recognizing these challenges and using strategies to overcome them, you can turn them into a powerful tool to build resilience and reach your goals.
WHAT BENEFITS CAN YOU EXPECT AFTER 75 DAYS?
The 75 Hard and 75 Soft Challenges provide far more than physical improvement—they promise a global transformation affecting both mindset and lifestyle. The benefits vary depending on the level of commitment and the challenge chosen, but after 75 days many participants notice significant changes.
1. Physical improvements
-
Better physical condition: thanks to daily workouts, participants often notice weight loss, muscle gain, or better endurance.
-
Increased energy: a balanced diet and regular activity make you feel more energetic daily.
-
Improved posture and mobility: strengthening and flexibility exercises contribute to better body balance.
2. Development of discipline
3. Mental resilience
-
Better stress management: regular exercise and reading personal development books help handle daily pressure.
-
Increased self-confidence: completing a demanding challenge provides a sense of achievement and pride.
-
Ability to overcome obstacles: the challenges teach consistency even in difficult conditions.
4. Positive eating habits
-
Healthier eating choices: participants adopt lasting habits such as prioritizing unprocessed foods.
-
Reduced cravings: many report fewer desires for junk food or sugary, fatty snacks.
5. Personal development
-
Intellectual enrichment: daily reading brings new perspectives and knowledge.
-
Optimized time management: planning workouts, meals and activities encourages better organization.
6. Social and relational impact
-
Better control over social interactions: the challenges teach you to say no to situations that conflict with your goals.
-
Inspiration for others: sharing progress motivates friends and family to adopt healthier lifestyles.
7. Emotional balance
-
Mental clarity: the combination of exercise, healthy eating and reading improves concentration and reduces negative thoughts.
-
Greater emotional stability: overall well-being contributes to a healthier emotional state.
8. Long-lasting results
-
Sustainable habits: routines built during the challenge often continue long after the 75 days.
-
Positive outlook: once the challenge is completed, participants are motivated to pursue new goals.
In conclusion
The benefits of the 75 Hard and 75 Soft Challenges go far beyond physical changes. These programs offer a unique opportunity to build discipline, transform habits, and develop greater resilience. After 75 days, you won’t just be in better shape—you’ll be a stronger, more confident and more determined version of yourself.
POTENTIAL RISKS OR SIDE EFFECTS
The 75 Hard and 75 Soft Challenges are demanding programs which, although they offer many benefits, can also present certain risks or side effects. These challenges place intense demands on both body and mind, which may cause problems if the rules are not adapted or personal limits are ignored.
1. Physical risks
Overtraining or injury:
With daily workouts, the risk of overtraining is high, especially if you don’t allow your body time to recover.
Muscle or joint injuries may occur, particularly if exercises are done incorrectly or intensity is too high.
Chronic fatigue:
The absence of rest days may lead to accumulated fatigue, harming performance and increasing injury risk.
Nutritional deficiencies:
Following a diet that is too restrictive or unbalanced may cause deficiencies in essential nutrients, affecting energy, immunity, and overall health.
2. Mental and emotional risks
Stress and anxiety:
Following strict rules for 75 days can generate significant mental pressure.
Fear of failure or having to start over may create excessive anxiety.
Relationship with food:
A very strict diet may lead to food-related obsession.
Some participants feel guilty after eating something outside the rules.
Mental exhaustion:
The accumulation of tasks (training, reading, planning meals) can feel overwhelming.
Poor time management may lead to mental fatigue.
3. Social impact
Isolation:
Refusing restaurant outings or social meals may harm relationships.
Conflict with loved ones:
The intensity of the program may be perceived as excessive.
Tensions may arise because of conflicting priorities.
4. Difficulty maintaining results
“All or nothing” effect:
After the challenge, some participants fall back into old habits.
A strict approach without sustainable solutions may lead to complete relapse.
Post-challenge discouragement:
The absence of rules after 75 days may cause confusion.
Some people lose motivation once the program ends.
5. Risks specific to the 75 Hard Challenge
-
Extreme physical demands: two training sessions per day can be difficult to maintain
-
Bad weather may complicate outdoor training
-
No deviation allowed, which may create high mental pressure
-
Feelings of failure may appear after the slightest mistake
6. Risks specific to the 75 Soft Challenge
How to reduce the risks
-
Listen to your body: adjust exercise intensity according to your fitness level; include active recovery.
-
Adjust your diet: follow a balanced and realistic plan to avoid deficiencies and maintain proper energy.
-
Be mentally flexible: focus on continuity instead of perfection.
-
Set limits: share your goals with loved ones and find a balance between rules and social life.
-
Consult a professional: a coach or nutritionist can help you adapt the program and avoid common mistakes.
In conclusion
Although the 75 Hard and 75 Soft Challenges can be transformative, they carry risks due to their intensity and rigidity. A balanced approach, respecting your physical and mental limits, is essential to maximize benefits while minimizing potential side effects.
COACH’S ADVICE
Is it necessary to rely on a challenge to take control of your health? I don’t know — but what matters is the result. And this challenge can help you achieve your goals and move toward a healthier life.
Be careful: going back to the habits you had before the challenge will bring back the body you had before! You must understand that the body is the result of what you eat and how much you move. As long as the balance stays balanced, there’s no problem — otherwise you will regularly need short-term motivation to make up for long-term unhealthy habits.
This challenge should help you eliminate a large part of your bad habits. If that happens, then you’ve truly won.
