However, Alexander recommends building a little flexibility into the routine.
“What happens on the days where there are big deadlines at work? Or your child is sick and off school?” she says. “Or you’re exhausted, have the flu and instead should listen to your body and rest? Should one just give up and have to start again? Is that healthy or is it rigid and inflexible?”
Drink three litres of a water a day
According to Alexander, this rule is an important one.
“For most, 2 litres of water a day is optimal but if you’re exercising for 45 minutes you’ll also want to replace these lost fluids,” she tells us. “Few of us drink enough water despite knowing the many health benefits. I’d like to see some advice for building healthy hydration habits to help participants keep up this commitment long after soft 75 finishes.”
Read 10 pages of any book a day
“Reading is a fantastic way to unwind and relax while learning something new, whether it’s fiction or non-fiction," she says. "For bonus points creating a regular space where you can unwind with a book will help to reduce stress and may improve sleep.”
What are the rules of the 75 Hard Challenge?
The 75 Hard Challenge is much harder to incorporate into everyday life. The regime makes no room for ‘mistakes’ either, since the rules state that if you don't hit any of your goals each day, you must start the 75-day challenge again:
- Stick to a diet of your choice – no alcohol, no ‘cheat meals’.
- Do two 45-minute workouts a day – one of them must be outside.
- Drink a gallon of water a day.
- Read ten pages of a self-development non-fiction book every day.
- Take a progress picture of your body every day.
Read More
One woman vomited blood after using an unlicensed weight loss injection.
By Charley Ross and Lucy Morgan
Why is the 75 Soft Challenge more realistic than 75 Hard?
The 75 Hard Challenge requires participants to religiously "follow a diet" and drink no alcohol (any diet will do, apparently, without giving any advice or caveats), do two 45 minute workouts a day (one outside, no matter the weather), drink a gallon of water, read 10 pages of inspirational non-fiction a day and take a picture of your body everyday.
For anyone with any sort of disordered relationship with food or exercise, or anyone who leans towards more obsessive behaviour, this could trigger some potentially dangerous habits. And while the challenge states it is for "mental toughness" rather than anything to do with weight loss, the idea of taking daily 'transformational' photos certainly suggests a focus on appearance rather than wellbeing.
“I like the overall concept and think the soft 75 is a great starting point for many,” says Alexander. "However, I have concerns about the rule based approach particularly around food, alcohol and exercise. While these rules are more relaxed than hard 75 they may still lead to all or nothing tendencies. For women this can create feelings of failure if they’re not sticking to it perfectly. This may cause them to give up altogether. This could be particularly dangerous for women who already have a challenging relationship with food or their bodies. "
