When it comes to living on top of your health, there is a wealth of technology out there that can give you a boost. The best fitness trackers can help you keep you on top of your step -count and workout, while the best smart scales can help you monitor measurements like body composition.
But can you use AI to stay in shape and healthy, lose weight or build muscle? As an experienced health and fitness writer with over a decade using Fitness-Tech as Apple Watch, I have used Chatgpt to use as part of my health and fitness regime.
While the usual warnings about AI apply (double control for hallucinations, etc.), I must say that I have gone away mightyly impressed with it as a fitness tool. A lot of “logistics” of fitness can often involve a lot of details and data, such as calculating macros (proteins, carbohydrates, fat) for your diet. AI is perfect for this kind of work.
So whether you want AI to help develop massive training plans for the coming weeks and months, a whole week’s value of eating or more granular help with daily fitness needs, here is how you can use chatgpt to help supplement your health and fitness.
Comes with the right prompts
Fitness and Chatgpt are very similar in an important aspect. You really only come out as much as you put in. If you are half -hearted with your training points or get rid of your diet, your results reflect it. Likewise, the more accurate you are with chatgpt, and the more effort you put into your prompts, the better the information you get in return.
For example, if you ask Chatgpt, “How do I grow muscle?”, You get some useful but largely generic advice on progressive overload, reps and sets and nutrition. None of this is wrongAnd if you are a beginner, Chatgpt can be a practical place to start gathering some basic principles of health, exercise and more.
But I’m here to tell you that chatgpt is far more powerful than that, and it’s about going deeper, being more specific and really stretching LLM’s legs. As I have already suggested, Chatgpt is useful for major, comprehensive fitness and health tasks, but also for granular daily things. Here are some of the requests I have used.
Chatgpt, like most AI Tech, still appears, growing and learning. It’s not immune to hallucinations, so it’s always good to sensory control everything it tells you. Whatever asks you to put in, especially when it comes to health and fitness, give everything a careful reading. If something stands out as abnormal or unexpected, try checking the information via Google or a trusted source of health and fitness.
1. Generates a training plan
Can you generate an 8-week training plan that helps me build muscle? I work out in a local fitness center so it can use the most standard equipment, but I only have about 60 minutes a day to exercise.
Chatgpt can be used to generate a full training plan that can last weeks or even months. This is a good example of the wider, more comprehensive approach to requests I am talking about. Chatgpt designed me a six-day training plan that lasts eight weeks, with an overview of the weekly schedule and a training break during the day.
There are several key components that make the quick useful. I have specified the length of the plan and the target (eight weeks, builds muscles). Of crucial importance, I have also specified the level of equipment I have access to and the time I would like to spend to train.
Each of these is a parameter you can fine -tune to your own taste, for example, you can ask for shorter training or specify that you have no equipment, so you only have to do body weight exercises.
Bonus follow -up: Chatgpt did not specify how much rest I should take between exercises, so this is a good follow -up question to ask.
2. Training aid and lifting form
Can you tell me about the right technique to make a Romanian deadlift?
Maybe this is your first time to lift weights and you’ve seen an exercise that you don’t recognize. You can ask chatgpt about information and advice on lifting technique that specifies correct Technique to avoid confusion. A lot of lifting technique is common sense and I haven’t seen chatgpt give out shoddy advice in this regard, but Chatgpt even offered me advice on more reputable fitness sources I could check for video advice if I wanted to get a proper look.
3. Weight and progressive overload
With this training plan – what kind of weight should I start with and how do I lift heavier?
If you are doing any kind of weightlifting or exercise plan, especially for the first time, it is important to know how much weight you need to lift (and how much you should not). This is essential to avoid injury, but also to ensure that you will make progress over time.
Chatgpt can use a prompt like this to give you general progressive overload guidelines, but can also be used for specific examples. For example, you can ask it to give you a progressive overload plan for bench press over a number of weeks.
4. Improvised training
I’m on vacation and there’s a gym at my hotel, can you generate a quick 30-minute workout for my whole body?
Maybe you are not looking for a comprehensive training plan, but you are on vacation or a work trip and want to get a quick explosion in. A prompt like this can generate a workout throughout your body in just seconds that you can follow. All you have to specify is your time limits, the target muscle group and the equipment you have access to.
5. Set your diet and nutrientbenchmarks
I am 6 meters high and weigh 107 kg, can you calculate a rough BMR for me as well as an ideal macronutry division for fat loss?
If you want to lose weight, pack muscle or maintain your physique, know your basic metabolic speed (how many calories your body needs every day) is crucial. With just my height and weight, Chatgpt gave a comprehensive picture of my BMR, including estimates of the total daily energy consumption based on activity levels.
Then it suggested a calorie deficit and a macronutrient division of protein, carbohydrates and fat. You can use this information to come up with your own nutritional plan or use this next prompt to get chatgpt to do it for you.
6. Take the guesswork out of nutrition
I want you to generate a week’s meal plan targeted at 2,500 kcal a day. I want to eat three times a day and get 40% of my calories from protein.
If you need a diet or nutrition plan to supplement your exercise, you can ask chatgpt for a nutritional plan specifically tailored to your caloric needs. Just be sure to specify your target calories, how often you would like to eat, and a general idea of your macronutry division. You can also be more accurate and add a percentage of carbohydrates and fat.
Bonus follow -up: Chatgpt can transform the meal plan it has generated for you into a shopping list, arranged by food type to make shopping easier.
7. Daily meals
I only have 600 calories left in my intake today, but have to consume about 50 grams of protein. Can you think of a good meal?
If you prefer to see your nutrition or do not want to follow a daily nutrition plan, you can also ask chatgpt about ideas on the aircraft. I find it useful to specify the number of calories that I need, as well as any macronutrient requirements. For this prompt and the previous one, you can also specify any dietary restrictions, intolerances or just general preferences.
Practice chatgpt
Each of these prompt is specific and useful, but can also serve as a grounding for your one inspiration. For example, like Chatgpt can create an eight -week lifting program, it can also create a running training plan or plan to help you get better a cycling.
I have asked chatgpt to lift advice and techniques, but this can also be used for other disciplines. Likewise, my nutritional goals are largely built around protein and muscle structure, but you can tailor your requests to suit your needs, for example, focusing on fat loss or on speeding properly to endurance work.
As I said, the key is to apply the principles of fitness to use chatgpt, the more accurate you are and the more effort you make with AI, the more you get out of it.
