75 Medium: A More Sustainable Approach to Building Lasting Habits

If you've been anywhere near fitness social media in the past few years, you've likely heard of the 75 Hard Challenge. Created by Andy Frisella, this intense mental toughness program has gained massive popularity for its strict rules and promise of total transformation. But let's be honest – not everyone needs (or wants) to go to such extremes.

What is 75 Hard?

The original 75 Hard Challenge requires participants to complete these tasks every day for 75 days straight:

• Two 45-minute workouts (one must be outdoors)

• Follow a strict diet with zero cheat meals

• Drink one gallon of water

• Read 10 pages of a non-fiction book

• Take a progress picture

• No alcohol

• If you miss any task, you start over from Day 1

  
  

While the discipline and commitment required for 75 Hard are admirable, the all-or-nothing approach isn't sustainable or practical for many people, especially those juggling family life, work, and other responsibilities.

Introducing 75 Medium: Building Sustainable Habits

That's why we've created 75 Medium – a modified version that maintains the spirit of personal growth and habit formation while being more adaptable to real life. This program is designed for busy professionals and parents who want to make meaningful changes without turning their lives upside down.

The 75 Medium Rules

1. One Daily Workout (30+ minutes)

   • Can be any form of intentional movement

   • Walking counts (try adding a weighted vest for extra challenge)

   • Home workouts are perfectly fine

   • No outdoor requirement, but encouraged when possible

2. High-Protein, Calorie-Deficit Diet

   • Focus on protein intake (aim for 0.8-1g per pound of body weight)

   • Create a moderate calorie deficit

   • No elimination of entire food groups

   • Allow for social occasions and family meals

3. Daily Progress Tracking

   • Morning weigh-in

   • Progress picture

   • Brief journal entry about your day (can be just one sentence)

4. Mindful Drinking

   • Choose ONE day per week for social drinking if desired

   • Focus on moderation rather than complete elimination

   • Track your choices in your journal

5. Daily Personal Development

   • 10 minutes of reading, podcasts, or educational content

   • Focus on topics that interest you (not limited to non-fiction)

6. Drink One Gallon of Water

   • Keep the original water intake goal

   • Track your intake throughout the day

   • Herbal tea and black coffee can count toward your total

     
     

The Forgiveness Rule

Unlike 75 Hard, 75 Medium acknowledges that life happens. If you miss a day:

• Don't restart from Day 1

• Document what prevented you from completing your tasks

• Get back on track immediately

• Try not to miss two days in a row

• Use setbacks as learning opportunities

  
  

Why 75 Medium Works

This modified approach works because it:

• Creates sustainable habits that can last beyond the challenge

• Allows for flexibility while maintaining accountability

• Focuses on progress rather than perfection

• Builds confidence through consistency

• Fits into busy family schedules

• Promotes a healthy relationship with food and exercise

  
  

Your Path to Success

The key to succeeding with 75 Medium is understanding that transformation doesn't require extremes. Small, consistent actions compound over time to create lasting change. This program helps you build a foundation of healthy habits while maintaining balance in your life.

Ready to start your 75 Medium journey? We've created a comprehensive PDF guide with:

• Daily tracking sheets

• Meal planning templates

• Workout suggestions

• Progress tracking tools

• Tips for success

  
  

Want your free 75 Medium Starter Pack? Drop us a message, and we'll send you everything you need to begin your transformation journey today.

Remember, the best program is the one you can stick with consistently. 75 Medium gives you the structure to build lasting habits without sacrificing your sanity or family time.

Are you ready to take on a challenge that fits your life?