In this post, I provide an overview of my achievements during the initial 30 days of my 75 Soft Challenge – a 75-day health challenge that is flexible enough to tailor to one’s needs. While my intention is to offer inspiration and guidance to individuals embarking on a similar journey of health or body transformation, this post also functions as a personal diary, documenting my experiences throughout the challenge.
I detail my progress day by day, drawing inspiration from the principles of the 75 Hard challenge. Furthermore, we look at some of the drawbacks of the 75 Hard challenge, particularly the rigorous and unforgiving nature of the program, especially for someone who is a beginner in such fitness endeavors. Towards the end, I delve into the specifics of how I’ve customized my challenge, outlining the parameters and explaining why this modified approach is both manageable and practical, particularly for beginners like myself.
Table of Contents
- Progress of my 75 Day Weightloss Challenge
- What is a 75 Hard Challenge?
- Drawbacks of 75 Hard Challenge
- My Alternate to 75 Hard Challenge is 75 Soft Challenge
Progress of my 75 Day Weightloss Challenge
The overall goal is to keep the entire challenge less stringent. This is especially helpful if you have a family with young kids, a busy work schedule, previously led a sedentary life, and are new to a healthy lifestyle. I qualify in each of the four categories listed above. The parameters for the 75 Soft Challenge are listed below:
- When it comes to food, always pair carbs with protein.
- Avoid sugar and junk food.
- Drink about 2 Liters of liquid per day. This includes black coffee (2-3 cups), water, sparkling water (soda), etc.
- Exercise for 45 minutes each day.
- Cultivate a habit of reading any book of interest – at least 10 pages each day.
My starting weight is around 96 Kg. I am a 38-year-old male, 6 ft 1 inch in height. I had performed a complete blood work, and all the markers are within the safe range.
Day 1 to Day 10
Day 1 – Feb 1, 2024 – We prepared Vegetable Biryani at home for the Kids’ lunch box. You can also try my favorite Chicken Breast recipe collection from different experts. I had a small portion of this biryani for Breakfast, Lunch, and Dinner. I always paired it with an egg omelet, egg fry, or egg sunny-side up (well done). I had an adequate amount of liquid throughout the day. This being the first day, I was only able to do a light walk for 30 minutes, i.e., about 2000 steps. My Achilles tendons started indicating that I should call it a day. Before bed, I read a few pages of the book titled Eat That Frog! by Brian Tracy.
The most significant change that I made today was portion control. I usually have a large portion of rice or pasta and multiple servings of this for each meal. Today, at most, I had about 15 to 20% of my usual carb intake. Also, I did not have dessert, processed snacks, or outside food! I was also able to include 30 minutes of light physical activity. I can call it a big WIN day – healthwise – in a while.
I surely had mild to severe hunger pangs throughout the day. I addressed them by drinking liquids – either black coffee, water, or sparkling water. However, around 5 pm, my stomach was growling, and my brain was getting foggy. I slowly sneaked into the kitchen and snacked on 5 to 6 salted pistachios. It helped a lot. Snacking on nuts, cheese, or veggies like carrots/cucumber is allowed – but I would like to keep these snacking times to an absolute minimum.
Day 2 – Feb 2, 2024 – Skipped breakfast. For lunch and dinner, I paired Dosa and Chickpea curry, with eggs. I had plenty of fluids. Finished a 30 minute workout early in the morning. Like Day 1, I controlled hunger pangs by having liquids, but I did snack on a few pistas in the evening. Overall a good day. Looking forward to Day 3.
Day 3 – Feb 3, 2024 – Skipped morning meal. Homemade chicken wings for lunch. Paired Dosa and Mushroom sukka with egg omelet for dinner. Had plenty of fluids and completed a 30-minute walk in the evening. Snacked on a few pistachios late in the evening. A positive day overall.
Day 4 – Feb 4, 2024 – Started the day with black coffee. Completed a 30-minute workout in the morning. Paired Dosa and egg omelet for lunch. Had plenty of fluids and snacked on nuts. Dinner with kids at a hotel – I simply could not say no! A good Sunday with family.
What is a 75 Hard Challenge?
“75 Hard” is a mental toughness and fitness program created by Andy Frisella. It lasts for 75 days and involves completing a set of daily tasks to improve discipline, mental resilience, and physical health. Here are the key components or rules:
75 Hard Challenge Rules
- Two 45-Minute Workouts: Engage in two separate 45-minute workouts each day. One should be outdoors, regardless of weather conditions.
- Drink One Gallon of Water: Consume at least one gallon (128 ounces) of water daily.
- Read 10 Pages of a Non-Fiction Book: Read a minimum of 10 pages from a non-fiction book every day to encourage continuous learning.
- Follow a Diet: Stick to a healthy diet of your choice.
- Take a Progress Picture: Snap a daily photo to track physical progress throughout the 75 days.
- No Cheat Meals or Alcohol: Strictly No cheat meals and No alcohol during the entire program.
- Daily Self-Reflection: Spend at least ten minutes each day reflecting on your goals, actions, and progress.
The goal of 75 Hard is to develop mental toughness and discipline and create lasting habits. It’s essential to complete all tasks every day for the full 75 days without any exceptions or substitutions. If you miss any task, you have to start over from day one.
Drawbacks of 75 Hard Challenge
- Lack of Scientific Evidence – As of February 1st, 2024, there are no scientific publications in peer-reviewed journals that have studied the benefits or efficacy of the 75 Hard methodology.
- No recovery time after workout – Rest and recovery are critical parts of any fitness journey. The 75 Hard rules state that a minimum 90-minute workout is needed each day, which increases your risk of injury. Consider Priyankaa Joshi, a writer focusing on health and wellness for Women’s Health Magazine. She experienced knee pain and Achilles tendonitis shortly after starting the program. Thus, it is strongly advised that you try the 75 Hard program under the guidance of experienced and qualified professionals.
- Dull social life – Maintaining a vibrant social life can pose a significant challenge for individuals trying to balance their commitments with the rigorous rules of 75 Hard. Additionally, participating in social gatherings becomes challenging due to the program’s strict policies on avoiding cheat meals and alcohol, making it difficult to partake in typical celebratory activities during such occasions.
My Alternate to 75 Hard Challenge is 75 Soft Challenge
Nutritious Diet:
Reduce Naked Carbs
Emphasize a balanced and nutritious diet. Carbohydrates should always be paired with a source of protein, such as eggs, fish, chicken, paneer, or cheese. This combination promotes a sustained release of energy and provides a more complete nutritional profile, supporting muscle maintenance and overall satiety.
Reduce Processed Food
Shift your dietary focus towards whole foods as a means to boost your overall health and well-being. Opt for natural, minimally processed options that retain their nutritional integrity, providing a variety of essential vitamins and minerals.
Instead of reaching for a pack of apple juice, opt for the whole fruit—an apple—which retains its fiber content and offers a more sustained release of natural sugars. This choice contributes to overall well-being and aligns with the goal of incorporating wholesome foods.
Modify Snacks
Instead of indulging in chips as a snack, make a healthier choice by substituting them with nuts or cheese. Nuts, such as almonds, walnuts, or pistachios, offer a satisfying crunch along with a dose of healthy fats and essential nutrients. Similarly, cheese provides a savory and satisfying option, supplying protein and calcium. This swap caters to your snack cravings and contributes to a more nutrient-dense and wholesome dietary approach.
Consume Sugar Only When Unavoidable
Limit the consumption of sugary foods, such as cakes, soda, and other desserts, to social occasions, and avoid them as much as possible in your daily routine. Reserve these indulgences for special events, allowing you to enjoy them in moderation without compromising your overall health and wellness. This approach helps strike a balance between occasional treats and maintaining a nutritious and mindful diet in your day-to-day life.
Alcohol
Reserve alcohol consumption for social occasions only. I do not consume alcohol, so this is not an issue.
Daily Exercise Routine:
Engage in a 45-minute workout every day for the entire 75-day period. However, if your 45-minute workout is very intensive, give yourself one day off per week for full recovery.
Ensure variety in workouts to promote overall fitness.
Adequate Hydration:
Consume at least 2 liters of water. Though there is no broad scientific consensus on the adequate water intake among adults, a study by Armstrong and Johnson (2018) showed that about 1.8 liters of water per day are the ideal consumption amount. Stay mindful of hydration to support overall health and fitness goals.
Reading and Tracking Goals:
Cultivate a habit of reading by dedicating time to ten pages of any book each day. Choose books that align with personal interests or self-improvement goals.