According to report published in Lancet in 2013 more than 95% are unhealthy and only 4.3 % people doesn’t have healthy issue. After the Pandemic Corona this situation is getting worst.
Young individuals who regularly exercise to maintain a healthy body may still be at risk for a heart attack at a young age. Additionally, back pain is a common problem in adults who spend extended periods sitting.
Stress at workplace is also the cause of problems.
What do you think is the main reason behind this issue? Every time a new technology is introduced to the market, it tends to replace some jobs or reduce the amount of physical human effort required. Our innovations are centered on finding ways to decrease human effort and complete tasks in less time. However, the impact of this trend has negative implications on our health. This problem is further exacerbated by the increasing use of Artificial Intelligence.
Artificial intelligence is revolutionizing the industrial world by replacing humans with robots to perform heavy and repetitive tasks in factories. In addition, we are now witnessing more advanced AI applications in our daily lives, such as ChatGpt, text-to-video, and text-to-image technology.industry are using robots for doing day to day work in the factories and replacing the human to do heavy and repetitive task. Now we see more advance AI in our day to day life like ChatGpt, Text to video, Text to Image and many more.
Previously, if you wanted a photo of a sea beach, you had to physically travel to the beach to take it. However, now you can simply enter a prompt and obtain a result, which you can use in your project. This significantly reduces the amount of human effort required.
ChatGPT for a healthy lifestyle?
But you can also use AI in your favour. With the help of AI you can plan your meal, you can count calories, you can find exercise of the particular muscle.
Fixing Your schedule
The main problem with the taking advice from the health guru they will tell you to wake up at 5 AM and do exercise. The problem is that people working late in the evening or sleeping late so they can’t wake up at 5 AM so they feel sorry for them. First you need to fix your schedule you can try this prompt.
” I am a working IT professional who works from 1pm to 11pm. Due to my work schedule, I have been struggling to maintain a proper sleep routine and diet. Can you suggest a feasible timetable that will help me stay healthy?”
With this prompt you will get your daily routine according to your work. You can change timings according to your routine.
The Next Question is “What is your body type?”
According to your age, height and body you should know the ideal weight. Try this prompt.
“I am a 35-year-old male with a height of 172 cm. What should my ideal body weight and daily caloric intake be?”
Now its time for your meal plan
If you are overweight than try this prompt.
“I want to lose 10 kg of my body weight. the fat is around my stomach. Create a meal plan for a veg diet for 7 days. Include dairy products like milk or paneer. In excel format.”
You will get this result and you can change this diet plan according to your food habits.
Vegetarian Weight Loss Meal Plan (7 Days)
| Day | Breakfast | Lunch | Dinner | Snacks |
| Day 1 | Greek Yogurt with Berries | Lentil Soup with Whole Grain Bread | Grilled Vegetable Salad | Handful of Almonds |
| Day 2 | Oatmeal with Sliced Banana | Chickpea Salad with Lemon Dressing | Tofu Stir-Fry with Brown Rice | Apple Slices with Peanut Butter |
| Day 3 | Smoothie (Spinach, Banana, Almond Milk) | Quinoa Salad with Avocado | Vegetable Curry with Paneer | Greek Yogurt with Honey |
| Day 4 | Chia Seed Pudding with Almond Milk & Berries | Grilled Vegetable Wrap | Lentil Dal with Steamed Rice | Carrot Sticks with Hummus |
| Day 5 | Whole Grain Toast with Avocado | Black Bean Salad with Corn & Cilantro | Baked Stuffed Bell Peppers | Cottage Cheese (Paneer) Cubes |
| Day 6 | Smoothie Bowl with Mixed Fruits | Spinach and Feta Salad | Zucchini Noodles with Marinara Sauce | Mixed Nuts (Cashews, Walnuts) |
| Day 7 | Veggie Omelette with Whole Grain Toast | Tomato and Basil Pasta Salad | Grilled Portobello Mushrooms | Greek Yogurt with Berries |
Notes:
- Ensure to drink plenty of water throughout the day, at least 8-10 glasses.
- Portion sizes can vary based on individual calorie needs and weight loss goals.
- Include herbal teas or black coffee without sugar as desired.
- Adjust seasonings and condiments to taste, avoiding excessive oils and sugars.
Meal plan for a particular disease.
Fatty liver is a very common problem now a days. If you are drinking alcohol. Try this prompt.
“I have been consuming alcohol for the past three years and have developed fatty liver. Can you suggest a healthy meal plan to reverse the condition for the next seven days? Please provide the plan in Excel format.”
This meal plan is intended as a general guideline to healthy eating. However, it is important to note that everyone’s dietary needs are unique, and it is recommended to consult with a healthcare professional or registered dietitian for personalized advice and monitoring. This is especially important if you have a specific health condition or a history of alcohol consumption. They can provide you with tailored recommendations based on your individual needs and health goals.
Now comes to exercise part
- I am working professional. I am sitting on a chair for long hours. Due to this pain started in the lower back. Suggest some exercise for 15 days to improve posture and help in pain relief. In excel formet.
- “I want to lose 10 kilograms of weight, most of which is concentrated around my stomach. Currently, I walk for 30 minutes every day. Could you please create a list of exercises that can help me reduce my weight and share it with me in an Excel format? I do not have access to a gym, but I can go to the park for my workouts. I am 40 years old.”
You can use Excel to create a workout schedule to keep track of your exercises and progress. Here’s a simple format for your workout plan:
| Day | Exercise | Duration/Reps | Sets | Notes |
| Monday | Brisk Walking | 30 mins | – | Park |
| Bodyweight Squats | 15-20 reps | 3 | Rest 60s between sets | |
| Push-ups | 10-15 reps | 3 | Rest 60s between sets | |
| Plank | 30-60 sec hold | 3 | Rest 60s between sets | |
| Tuesday | Brisk Walking | 30 mins | – | Park |
| Lunges | 10-12 reps/leg | 3 | Rest 60s between sets | |
| Leg Raises | 12-15 reps | 3 | Rest 60s between sets | |
| Stretching | 10 mins | – | After workout | |
| Wednesday | Repeat Monday’s Workout | |||
| Thursday | Repeat Tuesday’s Workout | |||
| Friday | Brisk Walking | 30 mins | – | Park |
| Russian Twists | 12-15 reps/side | 3 | Rest 60s between sets | |
| Bodyweight Squats | 15-20 reps | 3 | Rest 60s between sets | |
| Push-ups | 10-15 reps | 3 | Rest 60s between sets | |
| Stretching | 10 mins | – | After workout | |
| Saturday | Brisk Walking | 30 mins | – | Park |
| Lunges | 10-12 reps/leg | 3 | Rest 60s between sets | |
| Plank | 30-60 sec hold | 3 | Rest 60s between sets | |
| Stretching | 10 mins | – | After workout | |
| Sunday | Rest Day |
Tips for Success
- Stay consistent with your exercise routine.
- Maintain a balanced diet with reduced calorie intake for weight loss.
- Stay hydrated and get adequate sleep.
- Monitor your progress and adjust the intensity of workouts as needed.
- Consult a doctor before starting any new exercise regimen, especially if you have health concerns.
15-Days Superman Chest Workout Routine
Try this propmt
- I would like a workout routine to help me build my chest muscles like Superman’s. I go to the gym daily. Can you suggest a 15-day routine in an Excel format with exercise names and instructions?
Day 1: Upper Chest Focus
| Exercise | Sets x Reps | How to Do It |
| Barbell Incline Bench Press | 4 x 8-10 | Lie on an incline bench, grip barbell shoulder-width apart, lower to chest, and press up. |
| Incline Dumbbell Flyes | 3 x 12-15 | Use an incline bench, hold dumbbells above chest, lower arms wide, and squeeze at the top. |
Day 2: Lower Chest Focus
| Exercise | Sets x Reps | How to Do It |
| Decline Bench Press | 4 x 8-10 | Lie on a decline bench, grip barbell, lower to chest, and press up. |
| Cable Crossover | 3 x 12-15 | Stand between cable stations, pull handles across chest, and squeeze. |
Day 3: Chest Strength
| Exercise | Sets x Reps | How to Do It |
| Flat Bench Press | 4 x 5-7 | Lie on a flat bench, grip barbell, lower to chest, and press up. |
| Chest Dips | 3 x 8-10 | Use dip bars, lean forward, lower body, and push up through chest. |
Day 4: Chest Pump
| Exercise | Sets x Reps | How to Do It |
| Machine Chest Press | 3 x 12-15 | Sit at machine, grip handles, push forward, and squeeze chest. |
| Pec Deck Flyes | 3 x 12-15 | Sit at pec deck machine, bring arms together, and squeeze chest. |
Repeat the 4-day cycle for the remaining 11 days.
Let technology be your ally in achieving a healthy lifestyle. Embrace AI for a healthier you, navigating modern living with ease. You can take advantage of the AI’s capabilities to improve your comprehension of nutrition and make better decisions regarding your food choices. Whether you need assistance with meal planning, dietary restrictions, or simply seek general nutrition advice, ChatGPT is available to help make the journey to healthier eating habits a lot easier.
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