ChatGPT for Weight Loss

Should you use AI, or ChatGPT for weight loss? Sure, you absolutely can use ChatGPT for a workout routine. However, keep in mind that ChatGPT does not, generally, know you personally and therefore may give you a very broad, or basic, routine. Having a general routine may not benefit you to the fullest of your ability. The Balanced Life knows YOU, your journey, and your weight loss goals and can tailor a perfect workout routine for you that meets your daily needs!

Here is a sample 7-day workout routine provided by ChatGPT to include weight loss (cardio) and strength training. This is a beginner level work out and should be easy to follow. The problem is, some people just aren’t familiar with training terminology. This is another area where our expert fitness trainer, Brent, can guide you and accommodate your current strengths and abilities so that YOU benefit the most!

Day 1: Full-Body Strength Training + Cardio

Strength Training (3 sets of 12 reps each):

1. Squats
   
2. Push-ups (knee or regular)
   
3. Dumbbell Rows (use a water bottle if no dumbbells)
   
4. Glute Bridges
   
5. Plank (hold for 30 seconds)
   

Cardio:

• 20 minutes of brisk walking, cycling, or jogging
  

Day 2: Cardio + Core

Cardio:

• 30 minutes of moderate-intensity cardio (brisk walk, jog, or bike)
  

Core (2 sets of 15 reps each):

1. Bicycle Crunches
   
2. Leg Raises
   
3. Russian Twists (use a light weight if available)
   
4. Side Planks (hold each side for 30 seconds)
   

Day 3: Lower Body Strength Training + Cardio

Strength Training (3 sets of 12 reps each):

1. Lunges (bodyweight or dumbbells)
   
2. Glute Bridges
   
3. Step-Ups (onto a sturdy chair or step)
   
4. Wall Sit (hold for 30 seconds)
   
5. Calf Raises
   

Cardio:

• 20 minutes of moderate-intensity cardio (could be walking or cycling)
  

Day 4: Active Recovery / Rest Day

Option 1: Stretching or Yoga (20-30 minutes)

• Focus on flexibility and mobility.
  

Option 2: Light activity

• A light walk, easy cycling, or swimming if you feel up to it.
  

Day 5: Upper Body Strength Training + Cardio

Strength Training (3 sets of 12 reps each):

1. Push-ups (knee or regular)
   
2. Dumbbell Shoulder Press (or use household items like water bottles)
   
3. Dumbbell Bicep Curls
   
4. Tricep Dips (using a chair)
   
5. Dumbbell Rows (or use household items)
   

Cardio:

• 20 minutes of moderate-intensity cardio (brisk walking, cycling, or jogging)
  

Day 6: Full-Body Circuit + Cardio

Circuit (Repeat 3x, 12 reps per exercise):

1. Squats
   
2. Push-ups
   
3. Lunges (alternating legs)
   
4. Glute Bridges
   
5. Plank (hold for 30 seconds)
   

Cardio:

• 15–20 minutes of moderate-intensity cardio (brisk walking or jogging)
  

Day 7: Active Recovery / Rest Day

Similar to Day 4, you can either:

• Do a stretching session or yoga
  

Take a light walk or easy activity.