PromptBase
🤖 GPT
Achieve your fitness goals with this comprehensive personalized fitness plan prompt. Get a tailored workout schedule, nutrition guidelines, motivational strategies, exercise variety, and progressions based on your goal, preferences, and duration.
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$3.99
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.
Over 1 month ago
Prompt Details
Model
Chat - GPT-4 (gpt-4)
Token size
173 ($0.00520 / call)
Example input
[userFitnessGoal] = lose_weight
[userPlanDuration]=4_weeks
[userPreferredExercise]= any
[userTrainingFrequency]= 2_days_per_week
[userAvailableEquipment]=no_equipment
Example output
As a fitness expert, I've created a personalized 4-week fitness plan for you, considering your goal to lose weight, your preference for any type of exercise, your training frequency of 2 days per week, and the fact that you have no equipment available. Here's your plan:
Weekly Workout Schedule:
- Day 1: Workout A
- Day 2: Rest
- Day 3: Rest
- Day 4: Workout B
- Day 5: Rest
- Day 6: Rest
- Day 7: Rest
Workout A:
1. Warm-up: 5 minutes of light cardio (e.g., brisk walking, jogging in place)
2. Bodyweight circuit: 3 rounds of 10-12 reps
- Push-ups
- Squats
- Lunges (each leg)
- Plank (30-45 seconds)
3. Cool-down: 5 minutes of gentle stretching
Workout B:
1. Warm-up: 5 minutes of light cardio (e.g., brisk walking, jumping jacks)
2. High-Intensity Interval Training (HIIT) - 15-20 minutes
- 30 seconds high-intensity exercise (e.g., burpees, mountain climbers)
- 30 seconds rest
- Repeat for 15-20 minutes
3. Cool-down: 5 minutes of gentle stretching
Nutrition Guidelines:
1. Eat in a caloric deficit: Consume fewer calories than you burn to lose weight.
2. Prioritize lean protein: Include sources such as chicken, fish, tofu, and legumes.
3. Eat plenty of fruits and vegetables: Aim for at least 5 servings per day.
4. Limit processed foods and added sugars.
5. Stay hydrated: Drink at least 8 glasses of water per day.
Motivational Strategies:
1. Set realistic, specific, and measurable goals.
2. Track your progress with a fitness app or journal.
3. Find a workout buddy or online community for support.
4. Celebrate small milestones and non-scale victories.
5. Use positive self-talk and visualize success.
Progressions:
1. Increase the number of rounds or reps in the bodyweight circuit.
2. Increase the duration or intensity of the HIIT workouts.
3. Add a third workout day per week, focusing on flexibility or yoga.
Proper Form Tips:
1. Keep your core engaged during all exercises.
2. Maintain proper alignment and posture.
3. Don't sacrifice form for speed or more repetitions.
4. Breathe consistently and don't hold your breath during exercises.
Warm-up & Cool-down Routines:
1. Warm-ups: Perform 5 minutes of light cardio followed by dynamic stretches.
2. Cool-downs: Spend 5 minutes performing gentle static stretches to increase flexibility and prevent injury.
Goal Setting & Tracking Progress:
1. Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
2. Use a fitness app or journal to track workouts, nutrition, and progress.
3. Take regular progress photos or measurements to monitor changes.
Remember to consult a healthcare professional before starting any fitness program. Adapt the plan as needed to suit your specific needs and circumstances. Consistency is key, so stay dedicated and enjoy your fitness journey!