Introducing the 75 Medium Challenge [PDF] FREE Printable tracker | (2024)

Welcome, fitness and diet enthusiasts! If you’ve heard about the 75 Hard Challenge and thought it’s too intense for your lifestyle, we’ve got the perfect solution for you. Say hello to the 75 Medium Challenge.

It’s a lighter approach to the original program, offering a healthier alternative for busy people. So, let’s dive into the 75 Medium Challenge rules and see how it can help you create better habits and get in the best physical shape of your life.

75 Medium Rules

1. Follow A Diet

2. One 45 minute workout each day

3. Drink half of a gallon of water each day

4. Take a progress picture daily

5. Read 5 pages of a self-help or development book

1. Stick to Your Diet

Embarking on the 75 Medium Challenge means committing to a diet for 75 days straight. Unlike the 75 Hard, you have more leeway with what you are able to eat. Feel free to include cheat meals, but avoid going overboard. The key is finding a balance that works for you.

• Cheat meal: Enjoy one cheat meal per week to keep your cravings at bay.

• Healthy eating: Focus on incorporating more nutritious foods into your meals.

2. Daily Exercise

Daily exercise is essential to the 75 Medium Challenge. Instead of the two workouts required in the 75 Hard, you only need to complete one 45-minute workout every day.

• Workout planner: Create a weekly schedule to ensure you’re targeting different muscle groups and keeping things fresh.

• Certified personal trainer: If you’re unsure about the right workouts, consult a certified personal trainer for guidance.

3. Drink a Half-Gallon of Water Daily/Or Half your Body Weight (In oz.)

Proper hydration is vital for your health and fitness journey. In the 75 Medium Challenge, you’ll drink half a gallon of water each day, rather than a full gallon. Drinking enough water can help with weight loss and improve overall health. If you prefer you can change this goal to drink half your body weight in ounces.

• Drink half: Carry a half-gallon water bottle to help track your water intake.

• No alcohol: Alcohol is off-limits during the 75 Medium Challenge. Stick to water, herbal teas, and other non-alcoholic beverages.

4. Snap a Daily Progress Picture

Just like the 75 Hard Challenge, the 75 Medium requires you to take a daily progress picture. This rule helps you stay accountable and track your transformation over time.

• Progress photo: Keep a record of your progress by snapping a daily photo.

• Making progress: Compare your photos to see how your body changes throughout the challenge.

5. Read 5 Pages of Personal Development

The 75 Medium Challenge isn’t just about physical change—it also focuses on personal development. Every day, you’ll read five pages from a self-help or development book. This can also be substituted for listening to five minutes of an audiobook or podcast that is self-help.

• Self-improvement: Choose a book that inspires you to grow and achieve your goals.

• Personal development: Reflect on the lessons learned and apply them to your daily life.

Benefits of the 75 Medium Challenge

The 75 Medium Challenge program offers numerous benefits for both your physical and mental well-being. Let’s explore some of the top reasons to join this fitness challenge:

• Healthier habits: Develop better habits related to exercise, nutrition, and personal growth.

• Weight loss: Lose weight in a sustainable way by following a diet and engaging in daily exercise.

• Increased energy: Daily workouts and healthier eating habits can boost your energy levels.

• Improved focus: Reading personal development books can help you concentrate better and achieve your goals.

How to Succeed in the 75 Medium Challenge

To thrive in this challenge, follow these tips and tricks:

1. Stay consistent: Stick to the 75 Medium Challenge rules every single day, without exception.

2. Find support: Join a community of like-minded individuals who can offer encouragement and motivation.

3. Plan ahead: Prepare your meals and workouts in advance to prevent last-minute temptations and setbacks.

4. Track your progress: Use a daily habit tracker or a free printable tracker to keep a record of your accomplishments.

5. Listen to your body: Adjust your workouts and meal plans according to your body’s needs and reactions.

75 Medium vs. 75 Hard: Which One Is Right for You?

While both challenges focus on self-improvement, they cater to different fitness levels and lifestyles. Let’s examine the key differences:

• Intensity: The 75 Hard Challenge is more intense, with stricter rules, whereas the 75 Medium offers a lighter approach.

• Workouts: The 75 Hard requires two daily workouts, while the 75 Medium mandates only one.

• Diet: The 75 Hard has no room for cheat meals, while the 75 Medium allows for one cheat meal per week.

• Water intake: The 75 Hard demands a full gallon of water daily, whereas the 75 Medium necessitates just half a gallon.

Consider your body weight, current fitness level, schedule, and personal preferences when choosing the right challenge for you. Remember, both challenges can lead to incredible results if you stay committed and focused.

Tips for Staying Motivated Throughout the 75 Medium Challenge

Staying motivated during the 75 Medium Challenge can be challenging, especially when faced with obstacles or setbacks. Here are some tips to help you maintain your motivation and stay on track throughout the program:

1. Set Clear Goals

Having clear goals in mind can help you stay focused and motivated. Write down your objectives, both short-term and long-term, and refer to them regularly to remind yourself why you started the challenge.

2. Create a Vision Board

A vision board can be a powerful tool to keep your goals and aspirations in sight. Include images, quotes, and other visual cues that inspire you to work towards your objectives. Place your vision board somewhere you’ll see it daily as a constant reminder of what you want to achieve.

3. Break Down Tasks into Smaller Steps

Breaking down tasks into smaller steps can make the challenge feel more manageable. For example, instead of focusing on completing the entire 75 days, concentrate on meeting your daily goals. Celebrate small victories along the way to keep your motivation high.

4. Establish a Routine

Creating a routine can help you build momentum and make it easier to stay consistent with the 75 Medium Challenge. Establish a daily schedule that includes exercise, meal planning, and personal development time. Stick to this routine as much as possible to develop habits that become second nature.

5. Find an Accountability Partner

Having an accountability partner can be a great source of support and motivation. Share your goals with a friend or family member who is also participating in the challenge or who can help keep you on track. Regular check-ins with your accountability partner can help you stay focused and committed to your goals.

6. Reward Yourself

Rewarding yourself for reaching milestones throughout the 75 Medium Challenge can provide added motivation. Plan small rewards for completing a certain number of days or achieving specific goals. These rewards could be anything from a relaxing spa day to a new workout outfit.

7. Keep a Journal

Documenting your journey can help you stay motivated and track your progress. Record your daily accomplishments, challenges, and thoughts in a journal. Reflect on your experiences and use them as a source of inspiration and learning.

8. Surround Yourself with Positivity

Surrounding yourself with positive influences can help maintain your motivation. Follow inspirational social media accounts, listen to uplifting podcasts, or join online communities related to the challenge. Engage with people who share your goals and can offer encouragement.

Free Printable Tracker and Resources

To help you succeed in the 75 Medium Challenge, we’ve put together some handy resources:

• 75 Hard Challenge PDF: Learn more about the original 75 Hard Challenge and its rules.

• 75 Soft Challenge Checklist: Discover another variation of the 75 Hard, designed for those seeking an even more accessible program.

• Benefits of Drinking a Gallon of Water a Day: Understand the importance of proper hydration and its benefits.

Frequently Asked Questions about the 75 Medium Challenge

1. How many days does the 75 Medium Challenge last?

The 75 Medium Challenge lasts for 75 consecutive days. It’s essential to complete every task daily to achieve the full benefits of the challenge.

2. Can I drink alcohol during the 75 Medium Challenge?

No, drinking alcohol is not allowed during the 75 Medium Challenge. Stick to drinking water and other non-alcoholic beverages to maintain your focus and health throughout the program.

3. Can I have cheat meals during the 75 Medium Challenge?

Yes, the 75 Medium Challenge allows for one cheat meal per week. This offers more flexibility than the 75 Hard Challenge, which doesn’t permit any cheat meals.

4. What types of exercise can I do during the 75 Medium Challenge?

You can choose any form of exercise that suits your own body, preferences and fitness level. It can be anything from walking, jogging, or swimming to weightlifting, yoga, or HIIT workouts. Make sure to vary your workouts to target different muscle groups and keep things engaging.

5. Can I modify the 75 Medium Challenge rules to suit my needs?

While it’s essential to follow the core rules of the 75 Medium Challenge, you can tailor the specifics of your diet and exercise plan to match your fitness level and food preferences. However, avoid straying too far from the original guidelines to maintain the challenge’s effectiveness.

6. Is the 75 Medium Challenge suitable for beginners?

Yes, the 75 Medium Challenge is designed as a more accessible alternative workout to the 75 Hard Challenge, making it suitable for beginners and those with busy schedules. Make sure to consult with a certified personal trainer or healthcare professional if you have any concerns about your ability to participate in the challenge.

7. Can I combine the 75 Medium Challenge with other fitness programs?

Yes, you can integrate the 75 Medium Challenge with other fitness programs, as long as they align with the challenge’s core principles. Ensure that your chosen program supports the development of healthier eating habits, daily exercise, and personal growth.

8. What if I miss a day during the 75 Medium Challenge?

If you miss a day during the 75 Medium Challenge, it’s crucial to get back on track as soon as possible. While consistency is key, occasional setbacks are expected. Learn from your mistakes and use them as motivation to push forward and complete the challenge.

Final Thoughts

The 75 Medium Challenge is an excellent option for those seeking a more flexible fitness, nutrition, and personal development program. By committing to the 75 Medium Challenge rules and embracing healthier habits, you can transform your life and achieve your goals. Remember to stay consistent, find support, and track your progress throughout the challenge. Good luck on your journey to better health and self-improvement!

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