I’m a hefty guy. I’ve always struggled to maintain and lose weight. It’s not that I can’t, it’s just the moment I stop strictly sticking to a program, the pounds pile back on. And with AI now being used for everything from copywriting to coding, I thought why not see if ChatGPT can help? I’ve had a little luck in the past using active games like Fitness Boxing on the Switch, so AI is surely the next step in technology to help with my issue right?
Anyway, I loaded it up, gave it a simple command explaining my situation, and sure enough, it fired back with a workout designed to help with what I asked.
So what did I actually ask ChatGPT? Well, I explained that I’m a 34-year-old male, who has quite a beer belly. I explained I wanted a program that didn’t take up too much time in my day and was only to be done Monday through Friday. I asked this specifically because doing too much is a thing, and going overboard can hamper your progress and elevate the risk of injuring yourself. Plus we all want to enjoy our weekends right?
So here is the fitness program that ChatGPT designed to help me:
ChatGPT Fitness Plan
Monday: Full Body Strength Training
Warm-up (5 minutes)
- Jumping jacks
- Arm circles
- Leg swings
Workout (20 minutes)
- Push-ups: 3 sets of 10-15 reps
- Squats: 3 sets of 15-20 reps
- Dumbbell rows (use water bottles if no weights): 3 sets of 12 reps each side
- Plank: 3 sets of 30 seconds
- Walking lunges: 3 sets of 12 reps each leg
Cool-down (5 minutes)
- Stretching (focus on legs, back, and arms)
Tuesday: Cardio and Core
Warm-up (5 minutes)
- High knees
- Butt kicks
Workout (20 minutes)
- Burpees: 3 sets of 10 reps
- Mountain climbers: 3 sets of 30 seconds
- Bicycle crunches: 3 sets of 20 reps
- Russian twists: 3 sets of 20 reps
- Jump rope or jog in place: 3 sets of 1 minute
Cool-down (5 minutes)
- Stretching (focus on core and legs)
Wednesday: Rest or Light Activity
- Go for a 30-minute walk
- Gentle yoga or stretching
Thursday: Upper Body Strength Training
Warm-up (5 minutes)
- Arm swings
- Shoulder rolls
Workout (20 minutes)
- Dumbbell or bodyweight shoulder press: 3 sets of 12 reps
- Tricep dips (use a chair): 3 sets of 10-12 reps
- Bicep curls (use water bottles if no weights): 3 sets of 12 reps
- Push-ups: 3 sets of 10-15 reps
- Plank with shoulder taps: 3 sets of 20 taps
Cool-down (5 minutes)
- Stretching (focus on arms and shoulders)
Friday: Lower Body Strength Training and Cardio
Warm-up (5 minutes)
- Leg swings
- Hip circles
Workout (20 minutes)
- Bodyweight squats: 3 sets of 20 reps
- Calf raises: 3 sets of 20 reps
- Glute bridges: 3 sets of 15 reps
- Jumping jacks: 3 sets of 1 minute
- High knees: 3 sets of 1 minute
Cool-down (5 minutes)
- Stretching (focus on legs and hips)
In addition to the above, ChatGPT also had some other helpful, and quite obvious tips to help me out.
ChatGPT’s Get Fit Tips
- Stay Hydrated: Drink plenty of water before, during, and after workouts
- Nutrition: Focus on a balanced diet with plenty of vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods.
- Sleep: Ensure you get enough rest each night to support recovery and overall health.
- Consistency: Stick to the schedule as much as possible. Consistency is key to seeing results.
Wrapping Things Up
And there you have it, that’s the five-day fitness program that ChatGPT devised for me to help me build my fitness and lose some weight. Now, I’m currently only in my first week of doing this, so there aren’t any significant results yet. I have also adjusted things slightly until I build up my fitness because I don’t want my body to go into shock.
If you decide to tag along on this journey with me, feel free to adjust the exercises and intensity based on your fitness level and preferences. Starting slow and gradually increasing the intensity can help prevent injury and build endurance.
But, I will update in a couple of weeks, and probably a month down the line to see if there are any noticeable changes. And if you want to comment below to let me know what you think of the plan, whether you’re planning to join me, or just want to call me a fatty, then feel free.
If you want to read more lifestyle posts like this ChatGPT piece, head on over to our lifestyle and general section.