You’ve seen the photos. The lighting is usually better in the second one, sure, but the physical shift is real. Someone goes from looking a bit sluggish and soft around the middle to looking... capable. Not necessarily shredded like a bodybuilder, but tighter. Clearer skin. Brighter eyes. That is the classic 75 soft before and after vibe. It’s a movement that started as a viral TikTok rebellion against the grueling, "no-excuses" intensity of Andy Frisella's 75 Hard.
People were tired of failing.
Honestly, 75 Hard is brutal. If you miss a single gallon of water or forget your second 45-minute workout because your kid got sick, you start over at day one. It’s a mental toughness program, not a sustainable lifestyle. Enter the 75 Soft. It’s the "approachable" sibling. But don't let the name fool you into thinking it's a walk in the park. It’s a 75-day commitment to four specific rules: eat well (mostly), drink water, move your body, and read.
The results aren't just about losing ten pounds. They’re about proving you can actually keep a promise to yourself without ruining your mental health in the process.
The Reality of the 75 Soft Before and After Transformation
What does a transformation actually look like? If you scroll through hashtags or Reddit threads, you’ll notice a pattern. Most people don’t lose 30 pounds. They lose maybe 5 to 12. But the 75 soft before and after impact is more about body composition and habit stacking.
Take a look at the rules first so we’re on the same page. You eat "clean" (which you define yourself), you drink three liters of water daily, you work out for 45 minutes six days a week (with one day for active recovery), and you read 10 pages of a book. Oh, and you only drink alcohol on social occasions—if at all.
That’s it.
The physical changes happen because of the 45-minute daily movement. Unlike the Hard version, which requires two workouts, 75 Soft focuses on consistency. When you move every day for 75 days, your cardiovascular health skyrockets. Your resting heart rate usually drops. Muscles that were hiding under a layer of "life stress" start to show some definition.
But the "after" isn't just a mirror thing.
Most people report that by day 40, the "brain fog" lifts. That’s the water and the lack of midweek wine talking. When you aren't dehydrated and your blood sugar isn't spiking from late-night snacks, you think faster. You’re less reactive.
Why the "Soft" Version Actually Works Better for Fat Loss
It sounds counterintuitive. How can the easier version be better?
Cortisol.
When you push your body too hard—two workouts a day, extreme calorie deficits, zero rest—your cortisol levels (stress hormones) spike. High cortisol makes your body hold onto fat, especially around the stomach. It’s a survival mechanism. 75 Hard often triggers this in people who aren't already elite athletes.
The 75 soft before and after results are often more permanent because they don't shock the system into a state of panic. You’re eating enough to fuel your workouts. You’re sleeping better because you aren't overtrained. Stephen Guyenet, a neuroscientist who specializes in obesity, often talks about how the brain’s lipostat (the internal thermostat for body fat) reacts poorly to extreme deprivation. 75 Soft works with your biology.
Breaking Down the Four Pillars
The beauty of this challenge is its simplicity. But simplicity is rarely easy.
1. Eat well and only drink on social occasions.
This is where most people see the biggest change in their skin. Alcohol is an inflammatory. When you cut out the "boredom beer" on a Tuesday night, your face de-puffs. Your "after" photo suddenly shows a jawline you forgot you had. Most participants choose a specific diet like Mediterranean or high-protein, but the real magic is just the removal of ultra-processed junk.
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2. Train for 45 minutes a day (one day of active recovery).
Notice it says "active recovery." This could be a long walk or a stretching session. This rule builds the habit of movement. By day 75, you don't ask "if" you're working out; you just figure out "when."
3. Drink three liters of water.
This is the hardest part for many. It’s a lot of bathroom trips. But three liters (roughly 101 ounces) ensures your kidneys are flushing toxins and your muscles are hydrated. Dehydration often masquerades as hunger. When you’re hydrated, the "boredom snacking" usually vanishes.
4. Read 10 pages of any book.
This isn't about fitness; it's about the brain. It forces a screen-free window in your day. Whether it's fiction or a self-help book, it slows down the nervous system.
The Nuance of "Clean Eating"
This is a trap. "Clean" doesn't mean anything scientifically. If you want a 75 soft before and after that actually makes you proud, you need to define your food rules on day zero.
- Are you counting macros?
- Are you just avoiding added sugar?
- Is it "no fried food"?
If you don't define it, you'll negotiate with yourself by week three. "Well, this pizza is sourdough, so it's basically a health food, right?" Wrong. Be specific. Nuance is your friend here.
Mental Health: The Invisible "After"
We spend so much time looking at the physical 75 soft before and after photos that we miss the psychological shift. There is a concept in psychology called "self-efficacy." It’s the belief in your own ability to execute tasks and reach goals.
Most of us have a "self-trust" deficit. We say we’ll go to the gym, and then we don't. We say we’ll eat better, and then we order takeout. Every time we break a promise to ourselves, our self-esteem takes a tiny hit.
75 Soft repairs that.
Completing 75 days—even if you had a "soft" workout like a walk or ate a cookie at a wedding—builds a massive amount of self-trust. You prove that you are the type of person who follows through. That confidence bleeds into your job, your relationships, and how you carry yourself. You stand taller. That’s why the people in the "after" photos look so much more confident. It's not just the weight loss; it's the pride.
Common Pitfalls That Ruin Progress
It isn't all sunshine. People fail the 75 Soft all the time. Usually, it's because of "The Gap."
The Gap is the space between your expectations and reality. You expect to look like a fitness influencer by day 20. When you don't, you quit. Real body recomposition—where you lose fat and gain muscle—takes time. 75 days is roughly two and a half months. That is the minimum time required to see significant physiological changes.
Another issue? Over-complicating the workouts.
You don't need a CrossFit gym. A 45-minute brisk walk counts. In fact, for many people, the best 75 soft before and after results come from simply walking 45 minutes every single day. Walking lowers cortisol, burns calories, and is easy on the joints.
Don't ignore the active recovery day. If you try to go 100% intensity for 75 days straight, you will burn out by day 30. Your central nervous system needs a break. Use day seven of every week for yoga, light swimming, or a slow stroll through the park.
Comparison is the Thief of Progress
You might see someone on Instagram who lost 20 pounds on 75 Soft. Maybe they had more to lose. Maybe they have different genetics. Maybe they were secretly doing 75 Hard.
Your journey is about your baseline. If you currently drink zero water and don't exercise, your transformation will be jarring. If you’re already somewhat active, the changes might be more subtle—better sleep, more stable moods, a slightly leaner core. Both are wins.
Actionable Steps to Start Your 75 Soft Journey
If you’re looking to create your own 75 soft before and after story, don't just start tomorrow morning without a plan. That’s a recipe for quitting by Tuesday.
- Audit Your Kitchen: Get rid of the stuff that triggers your "no-control" eating. If it’s in the house, you’ll eventually eat it.
- Pick Your Book Now: Don't spend 20 minutes of your "reading time" scrolling through Amazon. Have the physical book or Kindle ready on your nightstand.
- Buy a 1-Liter Water Bottle: It makes the math easier. Fill it up, drink it, repeat three times. Done.
- Schedule Your Movement: Put that 45-minute block in your calendar like a doctor's appointment. Non-negotiable.
- Define "Social Occasion": This is the loophole that kills most people. A "social occasion" is a wedding or a milestone birthday. It is not "it’s Friday and my coworker invited me for a drink." Be honest with yourself.
The 75 Soft is about the "long game." It’s about building a life you don't need a vacation from. It’s about moving away from the "all or nothing" mentality that keeps so many people stuck in a cycle of dieting and regaining.
Success here isn't a perfect 75 days. It's about showing up on day 76 and realizing you don't want to stop. You've built a new baseline. That is the ultimate "after" result.
Before you start, take a photo. Not for the internet, but for you. Take it in neutral lighting, from the front, side, and back. Note how you feel—your energy levels, your bloating, your mood. In 75 days, when you look back at that photo and those notes, you won't just see a different person. You'll see the start of a much better habit.