I had a health issue over the last 6 years that caused me to gain a lot of weight. I’d always had an athletic build before. Honestly, I don’t recognize myself when I look in the mirror. I’m borderline obese these days. While I don’t feel overweight, I definitely am. I have to lose about 50 lbs to be at a decent weight for my height at 170lbs. I’m not in it to lose weight necessarily, just to get healthy. If I weighed 225lbs like I do now, and I was healthier… I’d be happy with that.

I know I would like to feel better, not easily tire, and be able to run again. At my current weight, running hurts my knees from the added pressure. I’m solidly middle aged now, and I need to make a change. One of the things prompting me to do this is what my father said several years ago before he passed away. I asked him if he had any regrets in life and he said, “I wish I’d taken better care of my body and my health.”

On to the experiment!

I asked ChatGPT 3.5 for a 6 month weight loss program using walking and bodyweight. I’m not willing to go to the gym, or pay for something I won’t necessarily use. Before the pandemic I was getting up at 5:30am and going to the gym. It didn’t work for me, partially because I was sick, but I’m not good at doing things like that alone.

At 225lbs, I’d say I have enough body weight to use to do calisthenics. Bonus, if I lose weight I’ll still have the muscles I built to carry me around at this weight. I wouldn’t mind looking fit too.

So… on to the resulting fitness plan. It looks completely achievable and I’m starting today. The only thing ChatGPT messed up on was integrating the use of weights in strength training in months 4-6. I probably won’t do that, but who knows what’s going to happen in 4 months?

Write me a 6 month weight loss plan using walking and body weight exercises.

Prompt

Month 1:

1. Start with a baseline assessment: Measure your current weight, body measurements, and take “before” photos for comparison later.
2. Set realistic goals: Aim for a gradual and sustainable weight loss of 1-2 pounds per week.
3. Walking: Begin with 30 minutes of brisk walking every day. If needed, break it into smaller sessions throughout the day.
4. Bodyweight exercises: Perform exercises such as squats, lunges, push-ups, planks, and mountain climbers for 15-20 minutes, three times a week.
5. Nutrition: Focus on a balanced diet with portion control, emphasizing whole foods and reducing processed foods and added sugars.

Month 2:

1. Increase walking time: Gradually extend your daily walking sessions to 45 minutes. Consider adding intervals of faster-paced walking or incline walking to challenge yourself.
2. Bodyweight exercises: Continue performing the exercises from the previous month, increasing the duration to 20-30 minutes, three times a week. Add variations or progressions to increase the difficulty.
3. Include HIIT workouts: Incorporate high-intensity interval training (HIIT) workouts once or twice a week. This involves alternating between intense exercises (e.g., burpees, jumping jacks, high knees) and short recovery periods.
4. Nutrition: Stay consistent with a balanced diet. Consider consulting a registered dietitian for personalized guidance and meal planning.

Month 3:

1. Continue progressing: Aim to walk for 60 minutes per day, challenging yourself with varied routes, terrain, or walking at a faster pace.
2. Bodyweight exercises: Increase the intensity of your workouts by adding more repetitions, sets, or advanced variations. Consider adding resistance bands or weights to some exercises.
3. Incorporate flexibility and mobility: Introduce stretching exercises, yoga, or Pilates to improve flexibility, mobility, and posture. Allocate 15-20 minutes, three times a week.
4. Nutrition: Evaluate your dietary habits and make adjustments as needed. Ensure you’re consuming enough protein, fiber, and healthy fats. Stay hydrated and listen to your body’s hunger and fullness cues.

Month 4-6:

1. Maintain consistency: Continue with your walking routine, aiming for 60-90 minutes per day, five days a week.
2. Progress bodyweight exercises: Keep challenging yourself by adding more challenging variations, increasing resistance, or exploring new exercises. Increase the duration to 30-45 minutes, four times a week.
3. Include strength training: Integrate strength training exercises using dumbbells, resistance bands, or bodyweight. Focus on compound movements like squats, deadlifts, rows, and overhead presses. Perform these exercises twice a week.
4. Keep adjusting nutrition: Monitor your progress and adjust your calorie intake and macronutrient distribution accordingly. Maintain a well-rounded, nutrient-dense diet that supports your goals.
5. Track progress: Regularly assess your weight, body measurements, and take progress photos. Celebrate milestones and make adjustments to your plan if necessary.

Remember, this plan is a general guideline, and it’s important to consult with a healthcare professional or certified fitness trainer before starting any new exercise or weight loss program. They can provide personalized guidance based on your specific needs and circumstances.

Tell me exactly what body weight exercises I should do and how many repititions for each month of the exercise plan.

Prompt

Body Weight Exercises for Each Month of the Program:

Month 1: Perform each exercise for 2 sets of 10-12 repetitions, resting for 30-60 seconds between sets.

1. Squats: Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, then return to the starting position.
2. Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then return to the starting position. Alternate legs for each repetition.
3. Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up.
4. Planks: Place your forearms on the ground, aligning your elbows under your shoulders. Keep your body in a straight line from head to heels and hold the position for a set amount of time (start with 20-30 seconds and gradually increase).
5. Mountain climbers: Start in a push-up position, then bring one knee toward your chest, alternating legs in a running motion.

Month 2: Increase the intensity and challenge by adding more repetitions or sets.

1. Squats: 3 sets of 12-15 repetitions.
2. Lunges: 3 sets of 10-12 repetitions per leg.
3. Push-ups: 3 sets of 8-10 repetitions.
4. Planks: 3 sets of 30-45 seconds.
5. Mountain climbers: 3 sets of 10-12 repetitions per leg.

Month 3: Continue progressing with increased intensity and difficulty.

1. Squats: 3 sets of 15-20 repetitions.
2. Lunges: 3 sets of 12-15 repetitions per leg.
3. Push-ups: 3 sets of 10-12 repetitions.
4. Planks: 3 sets of 45-60 seconds.
5. Mountain climbers: 3 sets of 12-15 repetitions per leg.

Months 4-6: Challenge yourself further by adding more repetitions, sets, or advanced variations. Here’s a sample progression:

1. Squats: 3-4 sets of 15-20 repetitions.
2. Lunges: 3-4 sets of 12-15 repetitions per leg.
3. Push-ups: 3-4 sets of 10-12 repetitions.
4. Planks: 3-4 sets of 60 seconds or longer.
5. Mountain climbers: 3-4 sets of 12-15 repetitions per leg.

Remember, the specific number of repetitions and sets may vary based on your fitness level and personal capabilities. It’s essential to listen to your body and adjust the intensity as needed. If any exercise causes pain or discomfort, modify it or seek guidance from a fitness professional.