45 minutes of movement and the 90/10 rule: what is 75 Medium – a new challenge from TikTok

#75Medium is gaining popularity on TikTok – a new version of the 75-day challenge, created as a more flexible alternative to the strict 75 Hard. While the original format required two intense workouts daily, a strict diet, and a complete restart if a task was missed, 75 Medium is positioned as more realistic and sustainable for everyday life. Healthline explains, what this practice is and how it affects health.Instead of the strict requirements, 75 Medium contains:45 minutes of daily physical activity;90/10 nutrition approach (90% healthy food, 10% allowed deviations);moderate hydration goals;complete abstinence from alcohol;10 minutes of daily learning;10 minutes of daily meditation.This challenge is supported by advocates of a smarter and more sustainable approach to fitness and weight loss, especially beginners who are just starting to change their lifestyle.How the 75 Medium Challenge Can Help You Lose Weight and Improve Your Physical FitnessOriGym personal trainer James Bickerstaff notes that this challenge combines more structure than 75 Soft, but at the same time is less rigid than 75 Hard. He emphasized that the new format removes some of the excessive pressure and focuses on daily consistency.The expert also believes that for many people, the 75 Medium format is more sustainable in the long run because it is based on repeatable habits rather than the pursuit of absolute perfection. Although some participants may doubt whether 45 minutes of daily activity is enough, he is convinced that it is.Read alsoThe 4-2-3-1 training method: what it is and how it works"From a fitness perspective, 45 minutes of daily movement is a solid foundation for improving health, fitness, and body composition," says Bickerstaff. "For many, this is enough to improve cardiovascular endurance, build a habit of movement, and support weight loss when combined with a healthy, moderate diet."The 90/10 nutrition rule: a healthier approach to weight lossOne of the key components of the 75 Medium challenge is the 90/10 rule: most of the time, you should stick to your chosen diet, leaving room for small deviations. This flexibility reduces the risk of guilt and promotes consistency, which is crucial for weight loss, outweighing the value of short-term perfection.Coach Catherine Brown also notes that the nervous system learns skills through repetition, not punishment. According to her, the 90/10 rule allows learning to continue even with imperfect behavior and reduces the risk of the "all-or-nothing" effect after minor setbacks.She noted that some people should start with more flexibility in their choices – for example, with a 67/33 approach, where two out of three decisions are healthier, and then gradually move to a 90/10 model. In her opinion, this format can promote weight loss because people remain engaged long enough for new habits to become established. She emphasized that weight loss results depend on consistency, not on strict "moral purity" in nutrition.75 Medium can improve mental health75 Medium covers not only nutrition and physical activity but also practices to support mental health. According to Brown, daily learning and meditation help create mindful pauses between impulse and action and promote better emotional regulation, which positively affects behavioral aspects related to diet and exercise.Bickerstaff agreed and emphasized that combining mental and physical routines creates a more sustainable approach to health than short-term challenges. He noted that effective stress management promotes faster recovery, helps make healthier food choices, and reduces the likelihood of skipping workouts.