The age of the AI—what can it do?
The different AI tools have gotten a lot of attention lately, and we wanted to see what the fuzz was all about. So, we thought that we should try and see how we, and you our information-hungry reader, can utilize this new tool.
So, the question is, when you have an all-powerful and a bit confused AI, what do you ask it and how should you ask it? Well, let’s find out. What we get asked the most on our fitness blog is how you can get fitter, healthier, leaner, and a bit more jacked.
Spoiler alert—the answers are quite good, and it’s possible to go deeper into the AI weeds, but we think that this is a good introduction to the new age of AI coaching and coffee talks—and the following protocol is a gift from us to you.
So, with no further ado—let’s embark on this journey together and see if we can come up with some AI-generated niceness.
First, we need to give it a bit of context and a question—so, here we go...
First question
You're a health and fitness trainer giving advice to a relatively fit and healthy middle-aged individual. How can I become fitter, leaner, healthier, and more jacked? ‘
The answer
As a health and fitness trainer, I recommend that you focus on three key areas: exercise, nutrition, and recovery.
Exercise: Incorporating strength training and cardiovascular exercise into your routine can help you become fitter, leaner, and more jacked. Resistance training can help build muscle mass, which will increase your overall metabolism and help you burn more calories throughout the day. Cardiovascular exercise can help you burn additional calories, improve your cardiovascular health, and increase your overall fitness level.
Nutrition: A healthy diet that is rich in protein, healthy fats, and complex carbohydrates is essential for achieving your fitness goals. Eating a diet that is high in protein can help you build and maintain muscle mass, while healthy fats can provide your body with energy and support overall health. Complex carbohydrates can help provide you with sustained energy throughout the day, which can help you power through workouts.
Recovery: Rest and recovery are just as important as exercise and nutrition when it comes to achieving your fitness goals. Make sure to get plenty of restful sleep each night and give your body time to recover between workouts. This can include taking rest days or incorporating active recovery activities like yoga or stretching into your routine.
Overall, consistency is key when it comes to achieving your fitness goals. Stick to a routine that incorporates exercise, nutrition, and recovery, and make sure to track your progress along the way. Remember, becoming fitter, leaner, and more jacked takes time and dedication, so be patient with yourself and celebrate your progress along the way.
This is surprisingly good advice but is a bit general. What we want is a more detailed framework or protocol. We want a to-do list that we can implement, so, let’s see how it does.
Next question
Based on the answer above, can you create a detailed exercise, nutrition, and recovery protocol?
The answer
Sure, here is a detailed protocol for exercise, nutrition, and recovery that can help you become fitter, leaner, healthier, and more jacked:
Exercise:
Resistance training: Aim to perform resistance training exercises 3-4 times per week. This can include exercises like squats, deadlifts, bench press, rows, and overhead presses. Start with a weight that you can comfortably lift for 8-12 reps, and gradually increase the weight over time as you get stronger. Aim for 3-4 sets of each exercise and take 1-2 minutes of rest between sets.
Cardiovascular exercise: Aim to perform 30-60 minutes of cardiovascular exercise 3-4 times per week. This can include activities like running, cycling, rowing, or swimming. Start with a moderate intensity and gradually increase the intensity over time as your fitness level improves.
Mobility and flexibility: Incorporate mobility and flexibility exercises into your routine to improve your range of motion and prevent injury. This can include activities like yoga, Pilates, or stretching.
Nutrition:
Macronutrients: Aim to consume a balanced diet that is rich in protein, healthy fats, and complex carbohydrates. Aim for a macronutrient ratio of 40% protein, 30% healthy fats, and 30% complex carbohydrates.
Protein: Aim to consume 1-1.5 grams of protein per pound of body weight each day. Good sources of protein include lean meats, fish, eggs, beans, and legumes.
Healthy fats: Incorporate healthy fats into your diet, such as avocado, nuts, seeds, olive oil, and fatty fish like salmon.
Complex carbohydrates: Incorporate complex carbohydrates into your diet, such as whole grains, fruits, and vegetables.
Hydration: Aim to drink at least 8-10 glasses of water per day to stay hydrated.
Recovery:
Rest days: Take at least one or two days off each week to allow your body to recover from exercise.
Sleep: Aim to get at least 7-8 hours of restful sleep each night to support recovery and overall health.
Active recovery: Incorporate activities like yoga, stretching, or foam rolling into your routine to promote recovery and prevent injury.
Recovery nutrition: Consume a post-workout meal or shake that includes protein and carbohydrates to support recovery and muscle growth.
Remember, this protocol is just a starting point. As you progress, you may need to adjust your exercise, nutrition, and recovery routine to meet your changing needs and goals. It's also important to consult with a qualified health and fitness professional before starting any new exercise or nutrition program.
Last question
Give an uplifting short pep-talk to round out your coaching advice.
You've got this! Remember that becoming fitter, leaner, healthier, and more jacked is a journey, and it takes time and dedication. But with consistent effort and a positive attitude, you can achieve your goals and transform your body and your health. Believe in yourself and your ability to succeed, and don't give up when faced with challenges or setbacks. Keep pushing yourself to be your best, and celebrate every step forward along the way. You are capable of achieving great things, and I'm here to support you every step of the way!
Until next time
Scott, Lennart, and the AI