What Is the 75 Soft Challenge? (2024)

FAQs

What Is the 75 Soft Challenge? ›

75 Soft is a health challenge that is popular on social media outlets like TikTok and Instagram—especially at the start of the new year. It involves eating healthily, limiting alcohol, drinking plenty of water, reading a book, and doing 45 minutes of movement every day for 75 days.

Gallagher outlines the “rules” of the 75 Soft in his viral TikTok: Eat well and only drink on social occasions. Train for 45 minutes every day, 75 days without a day off, and one day for active recovery every week. Drink three liters of water a day.

Does a walk count as a workout for the 75 Soft Challenge? Yes, a good-paced walk that gets your heart racing can count as a workout for this challenge. As always, choose exercises that fit your fitness level and are safe for you.

12.2 lbs lost AND 16 inches lost. 75 Soft wasn't easy and I wanted to throw the towel in so many times, but I'm glad I didn't because these results speak for themselves."

It can be a diet of your choice but you must follow it consistently each day. Drink a gallon of water every day. No cheat meals or alcohol for the full 75 days consecutively. Exercise twice a day for 45 minutes each time, with at least one session happening outside.

The 75 Soft challenge is more realistic than the 75 Hard: It allows you to define what “eating well” and “drinking socially” means to you. It also cuts the amount of daily exercise in half (though it's still 45 minutes).

Eat well in general and avoid alcohol except for social occasions. Exercise once for 45 minutes each day, with one day of active recovery each week. Drink 3 liters of water daily. Read 10 pages of any book each day.

Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

75 Hard Challenge Rules

Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.

Is soft jiggly fat easier to lose? ›

Subcutaneous fat, while not as dangerous as visceral fat, is much more stubborn and harder to lose. Also called soft fat, subcutaneous is the layer of fat located just under the skin.

The 75 Soft Challenge General Rules

Eat well in general and avoid alcohol except for social occasions. Exercise once for 45 minutes each day, with one day of active recovery each week. Drink 3 liters of water daily.

The 75 Soft Challenge app offers a host of features to ensure your journey is smooth, motivating, and well-tracked: Progress Tracking: Effortlessly monitor your daily progress in all four categories. The app provides intuitive trackers to record your workout sessions, book reading progress, water intake, and meals.

Concept and How It Differs from 75 Hard: 75 Soft, a term coined by social media influencers as an alternative to 75 Hard, focuses on sustainability and balance. Unlike its rigorous counterpart, 75 Soft promotes a more moderate and flexible approach to health and fitness.

In 2021, Ireland-based fitness influencer Stephen Gallagher debuted a less intense version of the regimen called the “75 Soft Challenge.” “It's like the 75 Hard, but for people who don't have the time for two 45-minute workouts a day,” Gallagher said in the video, which now has over 2.5 million views.

75 Soft is simply a watered-down version of 75 Hard. The rules for 75 Soft are less strict and include: Eat well and only consume alcohol during social occasions. Work out for 45 minutes per day (with one day of active recovery each week)