When it comes to staying on top of your health, there’s a wealth of technology out there that can give you a boost. The best fitness trackers can help you keep on top of your step count and exercise, while the best smart scales can help you monitor metrics like body composition. But can you use AI to stay fit and healthy, lose weight, or build muscle? As an experienced health and fitness writer with over a decade using fitness tech like the Apple Watch, I’ve been putting ChatGPT to use as part of my health and fitness regime. While the usual caveats about AI apply (double-check for hallucinations, etc), I have to say I’ve come away mightily impressed with it as a fitness tool.

How AI Can Help with Health and Fitness

A lot of the “logistics” of fitness can often involve a lot of minutiae and data, such as calculating macros (proteins, carbs, fat) for your diet. AI is perfect for this sort of work. We asked AI chatbots Gemini and ChatGPT to design our workouts – then we tried them out. ChatGPT has helped me reorganize my life - here are 6 ways it can help you out too. So whether you want AI help developing massive workout plans for the weeks and months ahead, a full week’s worth of eating, or more granular help with day-to-day fitness needs, here’s how you can use ChatGPT to help supplement your health and fitness.

Using ChatGPT for Health and Fitness

When using ChatGPT for health and fitness purposes, it's important to give precise prompts. Just like in fitness, you get out what you put in. The more specific and detailed your prompts, the better the information you’ll receive in return. ChatGPT can be utilized for a wide range of tasks, from comprehensive workout plans to day-to-day fitness needs. Here are some examples:

1. Generate a workout plan

Can you generate an 8-week workout plan that will help me build muscle? I work out in a local gym, so can use most standard equipment, but I only have about 60 minutes a day to exercise. ChatGPT can be used to generate a full workout plan that can last weeks or even months. This is a great example of the broader, more comprehensive approach to prompts. Specify your goals, equipment availability, and time constraints for personalized plans.

2. Exercise help and lifting form

Can you tell me about the correct technique for doing a Romanian Deadlift? ChatGPT can provide information and advice about lifting technique to ensure proper form and avoid injuries. It can also recommend reputable fitness sources for further guidance.

3. Weight and progressive overload

With this workout plan - what sort of weight should I start with, and how do I lift heavier? ChatGPT can offer guidelines on progressive overload and specific examples tailored to your needs, helping you avoid injury and make progress over time.

4. Impromptu training

I'm on holiday and there's a gym in my hotel, can you generate a quick 30-minute workout for my whole body? ChatGPT can create on-the-fly workout plans based on your time limits, target muscle group, and available equipment.

5. Set your diet and nutrient benchmarks

I'm 6 feet tall and weigh 107kg, can you calculate a rough BMR for me, as well as an ideal macronutrient split for fat loss? ChatGPT can provide insights into your basal metabolic rate, calorie needs, and macronutrient split for different goals like weight loss or muscle gain.

6. Take the guesswork out of nutrition

I'd like you to generate a one-week meal plan targeting 2,500 kcal a day. I'd like to eat three times a day, getting 40% of my calories from protein. ChatGPT can create tailored nutrition plans based on your caloric needs, meal frequency, and macronutrient preferences.

7. Day-to-day meals

I only have 600 calories left in my intake today, but need to consume around 50 grams of protein. Can you think of a good meal? ChatGPT can suggest meal ideas based on your remaining calories and macronutrient requirements, offering flexibility and convenience.

Each of these prompts can be specific and useful, providing guidance for various aspects of health and fitness. Whether you need workout plans, lifting techniques, nutrition advice, or quick meal ideas, ChatGPT can be a valuable tool to enhance your fitness journey.