IMPORTANT NOTE
This guide uses AI for general fitness guidance and planning. Always consult a doctor before starting a new exercise programme, especially if you have any health conditions, injuries, or haven't exercised in a long time.
STEP 1: BUILD YOUR FITNESS PROFILE
Start with a comprehensive context-setting conversation:
"I want you to act as my personal fitness coach. Here's my current situation:
- Age: [AGE], Height: [HEIGHT], Weight: [WEIGHT]
- Current fitness level: [NEVER/RARELY/SOMETIMES/REGULARLY exercising]
- Goals: [LOSE WEIGHT/BUILD MUSCLE/GET FITTER/TRAIN FOR EVENT/GENERAL HEALTH]
- Time available: [X SESSIONS PER WEEK, X MINUTES EACH]
- Equipment: [HOME ONLY/GYM MEMBERSHIP/OUTDOOR/SPECIFIC EQUIPMENT]
- Injuries or limitations: [LIST ANY]
- Preferred type of exercise: [CARDIO/WEIGHTS/SPORT/YOGA/etc]
Based on this, design a 12-week programme for me, starting from where I am and progressing gradually."
STEP 2: CUSTOM WORKOUT PROGRAMMES
Weekly gym programme: "Create a [DAYS/WEEK] gym programme focused on [GOAL]. I have access to [EQUIPMENT]. My experience level: [BEGINNER/INTERMEDIATE/ADVANCED]. For each workout include: exercises, sets, reps, rest time, and any technique tips for the key exercises."
Home workout programme (no equipment): "Create a 4-week bodyweight programme for someone who wants to [GOAL]. No equipment. Can commit [X] days per week for [X] minutes. Progressive — each week should be harder than the last."
Running programme: "I want to go from [CURRENT LEVEL: can't run/run occasionally/run 5K] to [GOAL: run 5K/10K/half marathon] in [TIMEFRAME]. Create a week-by-week running programme. Include: easy run pace guidance, any strength work I should add, and how to know if I'm overdoing it."
STEP 3: NUTRITION GUIDANCE
Note: For specific medical nutrition advice, see a registered dietitian.
Basic nutrition structure: "Based on my goal of [GOAL], give me a simple nutrition framework — not a strict diet, just guidelines. Include: rough daily calorie target for [WEIGHT/GOAL], protein target, simple meal timing guidance, and 5 practical tips that make the biggest difference."
Meal planning: "Create a week of simple, high-protein meal ideas for someone trying to [GOAL]. I can cook basics. Budget: [BUDGET]. Each meal should take under 30 minutes. Include: breakfast, lunch, dinner, and snack ideas."
Pre and post workout nutrition: "What should I eat before and after my workouts? I train [MORNING/EVENING]. My goal: [GOAL]. Keep it practical and simple."
STEP 4: TRACK PROGRESS WITH AI
Weekly check-in template: "Here's my fitness update this week:
- Workouts completed: [X of Y planned]
- How I felt: [DESCRIBE]
- Any pain or injury: [YES/NO/DESCRIBE]
- Weight change if tracking: [X]
- Energy levels: [1-10]
Based on this, should I adjust anything in my programme next week? Am I on track for my goal of [GOAL]?"
STEP 5: MOTIVATION AND TROUBLESHOOTING
When motivation drops: "I've been consistent for [X] weeks but I'm starting to lose motivation. The reason is [DESCRIBE]. What are practical strategies to get back on track? Not generic advice — be specific about my situation."
When progress stalls: "My progress has stalled. I've been doing [DESCRIBE PROGRAMME] for [X] weeks. My goal: [GOAL]. What's most likely causing this plateau and what should I change?"
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