When it comes to keeping aware of your health, there is great technology that can give it a boost. The best physical conditioning trackers can help you keep up to your count and exercise, while the best smart scales can help you monitor metrics such as body composition.
But can you use AI to stay in shape and healthy, lose weight or develop muscle? As a health writer and physical conditioning experienced with more than a decade using fitness technology such as Apple Watch, I have been putting ChatgPT to use as part of my health regime and physical state.
Although the usual warnings on AI apply (double verification for hallucinations, etc.), I must say that I have been very impressed with it as a physical conditioning tool. Much of the “logistics” of physical aptitude can often involve many minutiae and data, such as calculating macros (proteins, carbohydrates, fats) for diet. Ai is perfect for this type of work.
So, whether you want an aid of AI to develop massive training plans for the coming weeks and months, a full week of eating or more granular help with daily physical conditioning needs, this is how Chatgpt can use to help complement your health and physical state.
Presenting the correct indications
Fitness and chatgpt are a lot in a key aspect. You really just leave as much as you put. If you are little enthusiastic about your training or lax with your diet, your results will reflect it. Similarly, the more accurate it is with chatgpt, and the more effort puts in its indications, the better the information in return will be.
For example, if you ask ChatgPT: “How muscle cultivation?” Will obtain some useful tips but largely generic about progressive overload, representatives and sets, and nutrition. None of this is mistakenAnd if you are a beginner, Chatgpt can be a useful place to start collecting some basic health, exercise and more principles.
But I am here to tell you that Chatgpt is much more powerful than that, and it is about going deeper, being more specific and stretching the LLM legs. As I have already hinted, ChatgPT is useful for large and comprehensive health tasks, but also for daily granular things. These are some of the indications I have used.
Chatgpt, like most AI technology, continues to emerge, growing and learning. It is not immune to hallucinations, so it is always good to verify everything that tells you. Regardless of the indications that you are putting, especially when it comes to health and physical state, it gives a careful reading. If something stands out as abnormal or unexpected, try to verify the information through Google, or a reliable source of health and physical state.
1. Generate a training plan
Can you generate an 8 -week training plan that helps me develop muscle? I work in a local gym, so I can use most standard equipment, but I only have about 60 minutes to exercise.
Chatgpt can be used to generate a complete training plan that can last weeks or even months. This is a great example of the broadest and most complete approach to the indications I am talking about. Chatgpt designed me a six -day training plan that lasts eight weeks, with a weekly scheme and a training breakdown for the day.
There are several key components that make the notice useful. I have specified the duration of the plan and the objective (eight weeks, build muscle). Crucially, I have also specified the level of equipment to which I have access and the time I would like to go exercising.
Each of these is a parameter that can modify their own taste, for example, you can request shorter training or specify that it has no equipment, so you should only do body weight exercises only.
Bonus monitoring: Chatgpt did not specify how much break should take between exercises, so this is a great monitoring question to do.
2. Help exercise and elevation form
Can you tell me about the right technique to make a Romanian dead weight?
Maybe this is the first time you raise weights, and you’ve seen an exercise you don’t recognize. You can request information and chatgpt tips on the lifting technique, specifying the correct technique to avoid any confusion. A lot of elevation technique is common sense, and I have not seen Chatgpt give poor quality advice in this regard, but Chatgpt even offered me advice on several sources of physical conditioning of good reputation that I could see to obtain video advice if I wanted to obtain an adequate appearance.
3. Progressive weight and overload
With this training plan, with what type of weight should I start and how do I lift more?
If you are doing any type of weightlifting or training plan, especially for the first time, it is important to know how much weight you should lift (and how much should not). This is crucial to avoid injuries, but also to ensure that it advances over time.
Chatgpt can use a notice like this to provide general guidelines on progressive overload, but it can also be used for specific examples. For example, I could ask you to provide a progressive overload plan for bench press for several weeks.
4. Improvised training
I am on vacation and there is a gym in my hotel, can you generate a quick training of 30 minutes for my whole body?
You may not be looking for a comprehensive training plan, but it is on vacation or on a work trip and wishes to obtain a quick explosion. A notice like this can generate full body training in just seconds to follow it. Everything you have to specify are its time limits, the target muscle group and the level of equipment to which you have access.
5. Establish your diet and nutrient reference points
I measure 6 feet high and weight 107 kg, can you calculate a rough BMR for me, as well as a macronutrient division ideal for fat loss?
If you want to lose weight, pack muscle or keep your physique, know your basal metabolic rate (how many calories your body needs every day) is crucial. With only my height and weight, Chatgpt provided a complete image of my BMR, including estimates of total daily energy expenditure based on activity levels.
Then, he suggested a calorie deficit and a macronutrient division of protein, carbohydrates and fats. You can use this information to create your own nutrition plan or use this following message for Chatgpt to do it for you.
6. Take out the conjectures of nutrition
I would like you to generate a one -week meal plan aimed at 2,500 kcal per day. I would like to eat three times a day, obtaining 40% of my calories from the protein.
If you need a diet or nutrition plan to complement your exercise, you can ask ChatGPT with a nutrition plan specifically adapted to your heat needs. Just be sure to specify your target calories, how often you would like to eat and a general idea of your macronutrient division. It can also be more precise, adding percentages for carbohydrates and fats.
Bonus monitoring: Chatgpt can convert the meal plan that has generated it into a shopping list, organized by the type of food to facilitate purchases.
7. Daily meals
I only have 600 calories in my intake today, but I need to consume about 50 grams of protein. Can you think of a good meal?
If you prefer to ocular your nutrition or do not want to follow a daily nutrition plan, you can also ask ChatgPT with food ideas on the march. I find it useful to specify the amount of remaining calories that I need, as well as any requirement of macronutrients. For this notice and the previous one, you can also specify dietary restrictions, intolerances or simply general preferences.
Chatgpt of exercises
Each of these indications is specific and useful, but can also serve as a land for its only inspiration. For example, like ChatGPT, you can create an eight -week elevation program, you can also create an execution training schedule or a plan to help you improve cycling.
I asked ChatgPT for lifting tips and techniques, but this can also be applied to other disciplines. Similarly, my nutritional objectives are largely built around proteins and muscle construction, but can adapt your requests to meet your needs, for example, with an focus on fat loss or food properly for resistance work.
As I said, the key is to apply the principles of physical condition to the use of chatgpt, the more precise it will be and the more effort you make with AI, the more you will leave it.
