If you’re looking for an effective and doable fitness challenge, you should try the 75 Medium Challenge! Unlike the popular 75 Hard Challenge, this one is more manageable for busy people who want to get in shape. With this challenge, you can expect to see results without feeling overwhelmed!
It's the 75 medium challenge! Rules & free printable tracker
A challenge called the 75 Medium Challenge asks people to write at least 75 words
The 75 Medium challenge focuses on creating healthier habits around exercise, nutrition, and mindfulness.
Here are six simple rules to follow every single day for the next 75 days.
75 Medium Rules
- Try out different diets that you can follow 90% of the time (maybe a cheat meal or two a week)
- Do one 45-minute workout every day.
- Drink half your body weight in water.
- Take photos on Days 1 and 75.
- Five minutes a day is enough for meditation or prayer.
- Listen or read for 10 minutes every day.
The 75 Medium rules allow for more leeway than the 75 Hard
For every hard workout, you must complete two workouts (one at night and one during the day) and one of them has got to be outdoors with the Hard Challenge. Also, you're not allowed any alcohol or cheat meals.
A key difference between the two plans for the 75 Medium Diet Challenge is if you mess up, you just do your absolute best the next day. For the 75 Hard Diet Challenge, you'd be expected to start back at Day 1.
You should start by doing the first three challenges (25 days
Tracking your progress using a daily habit tracker or a 75 day medium challenge checklist can help keep you motivated throughout the process.
As you progress through the program, you will become more aware of your own strengths and weaknesses. You will then be able to better recognize when you need to change something in order to improve.
You can get a 75 Medium Challenge Check List on Etsy for less than $2.
75 Medium Challenge Tracker
Along with tracking your habits every day, it can also be helpful to keep track of how many days into the challenges you've already completed so you know how close you are to achieving your goals. This tracker can be as simple or complex as you want it to be. We suggest that the first time you just keep it as simple as possible.
75 Medium Resources
We suggest using these tools for your challenge, however, you can use whatever you'd like.
Diet Ideas
- Carnivore
- Ketovore
- Keto
*yes we are biased with our way of eating just try it for 30 days and thank us later
- Beachbody (This link takes you too free workouts on youtube to try)
- LIIFT More
- Body Beast
- MBF & MBFA
Personal Development
- Can't Hurt Me David Goggins
- The compound effect
- The Slight Edge
- Relentless by Tim Grover
- Winning By Tim Grover
Can we create an easy challenge for beginners?
You can always do a 75 easy challenge, which would be another variation from 75 hard.
You should complete the 75 Easy Challenge by doing these things:
- Eat healthy foods most of the time.
- Exercise four times per week for at least 30-40 minutes each time.
- Take pictures on day one and day seventy five.
- Drink at least half your bodyweight in ounces of water each day.
- Pray or mediate for at least five minutes every day.
- Listen to 10 minutes of personal improvement every day for a month.
Final Thoughts
The 75 Medium Challenge is a great way to get started on your journey to a healthier you! This challenge is more manageable than the 75 Hard Challenge, but still provides effective results. With this challenge, you can expect to see progress without feeling overwhelmed. So what are you waiting for? Try out the 75 Medium Diet Challenge today!
Frequently Asked Questions About 75 Medium Challenge
Is There A Modified Version Of 75 Hard?
Yes try to do 75 Easy or Medium to make sure you get through the entire 75 days without actually failing.
Is There A Shorter Version Of 75 Hard?
There are many different versions of the 75 Hard Challenge. Start with shorter gains with a 7 Day Hard then 30 Day hard. At each point regroup and keep moving forward. If you go off the wagon get back on the next day your body will thank you.
Does Walking Count For 75 Hard?
It does for 75 Medium and 75 Easy along with soft. If you consider this a workout then yes 45 minutes of walking outside will count toward that one of two workouts a day. This will depend on where you are in your fitness journey, but overall this is a great routine to dedicate yourself too.
Example Of 75 Medium Program Broken Down By Day
- Follow your choice of diet that you can stick with.
- 1 x 45 minute workout (anywhere).
- No alcohol / cheat meals.
- Half gallon of water.
- Read 5 pages.
- Take progress picture.
Day 1:
Diet: Starting Keto along with Intermittent Fasting OMAD => One Meal a day
Workout: Day 1 LIIFT More Program
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect 1-5
Take Picture: Yes
Half Gallon of water: YES
Day 2:
Diet: Day 2 of keto intermittent fasting (OMAD)
Workout: Day 2 LIIFT More Program
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect
Take Picture: Yes
Half Gallon of water: YES
Day 3:
Diet: Keto OMAD
Workout: Day 3 LIIFT More Program
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect
Take Picture: YES
Half Gallon of water: YES
Day 4:
Diet: KETO OMAD
Workout: Day 4 LIIFT More Program
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect
Take Picture: YES
Half Gallon of water: YES
Day 5:
Diet: KETO OMAD
Workout: Day 5 LIIFT MORE PROGRAM
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound EFFECT
Take Picture: YES
Half Gallon of water: YES
Day 6:
Diet: KETO OMAD: Ground Beef, Eggs, Bacon, Sharp Cheese w/ salt and mayo
Workout: 45 Minute walk or slow 45 minute bike ride
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect
Take Picture: YES
Half Gallon of water: YES
Day 7:
Diet: KETO OMAD: Meal Ribeye, Pork Belly along with butter and salts
Workout: 45 Minute walk or slow 45 minute bike ride
Alcohol/Cheat Meal: NO
Read 5 Pages: Compound Effect
Take Picture: Yes
Half Gallon of water: YES
That's all there is to it if you go off just start over the next day. By only have one meal to mess up makes it much easier especially on the Ketovore, Carnivore, or Keto diet. You will not be hungry eating higher fat meat and over the course of the weeks you will feel much better the weight will be dropping weight and coming up with more energy.