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🤖 GPT

Fitness Fusion Blueprint

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Embark on a personalized fitness journey! This prompt assesses your fitness and goals, crafting a well-rounded plan with cardio, strength, and flexibility exercises. It specifies duration, intensity, and frequency, offering form advice, modifications, and equipment recommendations. Tailored for achievable progression, balancing muscle groups, and criteria-driven success. Stay motivated on your path to fitness.
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After purchasing, you will gain access to the prompt file which you can use with GPT or the app builder. You'll receive 20 free generation credits with this purchase. By purchasing this prompt, you agree to our terms of service.
5 months ago

Prompt Details

Model
Chat - GPT-3.5 (gpt-3.5-turbo)
Token size
173 ($0.00121 / call)
Example input
[CRITERIA] : I'm a 70 kg Male, looking to put on 5 kgs of Muscle Mass in the next 3 months. I only have time to go to the gym 2 times a week, and for 1 hour each session.
Example output
Certainly! It's great that you have specific goals in mind, and I'll tailor a workout plan to help you gain muscle mass, considering your time constraints and preferences. Keep in mind that a balanced approach to strength training, cardiovascular exercise, and flexibility is essential for overall fitness. **Assessment:** - Current fitness level: Assuming a moderate fitness level. - Goals: Gain 5 kg of muscle mass in the next 3 months. - Time commitment: 2 gym sessions per week, 1 hour each. **Workout Plan:** **1. Strength Training (40 minutes):** - Warm-up: 5 minutes of light cardio (treadmill, cycling). - Compound exercises: Focus on major muscle groups. - Squats: 4 sets x 8-10 reps - Deadlifts: 3 sets x 8-10 reps - Bench Press: 3 sets x 8-10 reps - Overhead Press: 3 sets x 8-10 reps - Bent-over Rows: 3 sets x 8-10 reps - Isolation exercises: Target specific muscle groups. - Bicep Curls: 3 sets x 12-15 reps - Tricep Dips or Skull Crushers: 3 sets x 12-15 reps - Leg Press or Lunges: 3 sets x 10-12 reps **2. Cardiovascular Exercise (10 minutes):** - High-Intensity Interval Training (HIIT): - Warm-up: 2 minutes of light cardio. - Intervals: 30 seconds of intense effort (sprints, burpees) followed by 30 seconds of rest. - Repeat for 8 intervals. - Cool-down: 2 minutes of light cardio and stretching. **3. Flexibility and Mobility (10 minutes):** - Include dynamic stretches for major muscle groups. - Static stretching: Focus on areas worked during strength training. - Yoga poses or Pilates exercises for flexibility. **Tips:** - **Intensity:** Lift weights that challenge you but allow proper form. Gradually increase the weight as you progress. - **Form:** Focus on proper form to prevent injuries. Consider hiring a trainer for a session or two to check your form. - **Modifications:** If you're a beginner or have specific limitations, start with lighter weights and simpler variations of exercises. - **Equipment:** Utilize free weights, resistance machines, and cardio equipment at the gym. If possible, invest in a set of dumbbells for home workouts. **Progression:** - Increase weights gradually to ensure progressive overload. - Aim for small increases every 2 weeks. - Monitor your muscle development and adjust the plan accordingly. **Motivational Cues:** 1. Set realistic short-term goals. 2. Track your progress through photos, measurements, and strength improvements. 3. Celebrate achievements, no matter how small. 4. Find a workout buddy for mutual motivation. 5. Remind yourself of the benefits of regular exercise, not just the physical but also mental well-being. Remember to consult with a fitness professional or healthcare provider before starting any new workout program, especially if you have pre-existing health conditions. Good luck on your fitness journey!
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