Asked chat gpt for workout plan here it is what do you think of it? If you have any suggestions you can provide it

[stronglady]

Question:- suggest a workout plan for 21m 80 body weight 5.7 height goal fat loss

Here's a suggested gym workout plan for fat loss:

Day 1: Full-body workout
- Warm-up: 5-10 minutes of cardio (e.g., treadmill, elliptical)
- Squats: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 10-12 reps
- Bench press: 3 sets of 10-12 reps
- Bent-over rows: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Planks: 3 sets, hold for 30-60 seconds each

Day 2: Cardio and core
- Warm-up: 5-10 minutes of cardio (e.g., jogging, cycling)
- HIIT (High-Intensity Interval Training) on treadmill or stationary bike: 20 minutes (alternating between 30 seconds of high intensity and 60 seconds of low intensity)
- Russian twists: 3 sets of 15-20 reps
- Bicycle crunches: 3 sets of 15-20 reps
- Leg raises: 3 sets of 10-15 reps
- Mountain climbers: 3 sets of 20-30 reps

Day 3: Rest or active recovery (e.g., light walking, stretching)

Day 4: Upper body workout
- Warm-up: 5-10 minutes of cardio
- Pull-ups or lat pulldowns: 3 sets of 8-10 reps
- Shoulder press: 3 sets of 10-12 reps
- Dumbbell curls: 3 sets of 10-12 reps
- Tricep dips: 3 sets of 10-12 reps
- Push-ups: 3 sets of 10-15 reps
- Planks: 3 sets, hold for 30-60 seconds each

Day 5: Lower body workout
- Warm-up: 5-10 minutes of cardio
- Leg press: 3 sets of 10-12 reps
- Romanian deadlifts: 3 sets of 10-12 reps
- Leg curls: 3 sets of 10-12 reps
- Calf raises: 3 sets of 15-20 reps
- Walking lunges: 3 sets of 10-12 reps per leg
- Planks: 3 sets, hold for 30-60 seconds each

Day 6: Cardio and core
- Warm-up: 5-10 minutes of cardio
- HIIT or steady-state cardio: 30-40 minutes
- Core exercises (similar to Day 2)

Day 7: Rest

Remember to adjust the weights and intensity according to your fitness level and gradually increase as you progress. Additionally, proper nutrition and sufficient rest are crucial for fat loss and muscle recovery. Always consult with a fitness professional before starting any new workout regimen.

 

[dawn16]

@stronglady Nonsense!
Simple answer

 

[lillydivine]

@dawn16 Can you specify why?

 

[dawn16]

@lillydivine First, the work out plan is quite exhausting!
Considering OP joining the gym for the first time and doing it by himself- its just too over the roof- highly unsustainable! He'll quit in a week.
Second, just look at the warm up routine lol.
Only treadmill??? Literally skipped normal wall pushups, stretching, rotator cuff exercises !
Very important to include these specially on ur chest days !!
Third, just look at the prompt he fed to chatgpt!
What do u expect out of it ??

 

[lillydivine]

@dawn16 Thanks for the info

 

[dawn16]

@lillydivine De nada !

 

[dawn16]

Replying to a deleted comment ----that said only to focus on lower back when doing warm up....--
U a super human dude !
Ive injured my rotator cuff doing bench, so just cut the crap!
And u saying only to warm up the lower back, like seriously??
OP u just need to spend a good enough time in workout- atleast 10-12 min ...let all of ur joints open up!
If its ur chest day - do rotator cuff exercises ( must)
If its ur back day - include supported pull ups maybe and baisc stretching!
On ur leg days -- body weight squats will do the work , also some basic leg movements.
Just make sure ur body is WARM before u engage in any resistance training!

 

[stronglady]

@dawn16 I also thought in this workout mostly it is focused on cardio

 

[dawn16]

@stronglady Dude look at your prompt !
It says "fat loss"
What else do u expect

 

[grandma2]

@stronglady You should be more detailed in asking questions to chatgpt, then it will give you pretty good answer.

For example -

Help me with a workout plan to aim for muscle hypertrophy. I'm a beginner and can go to gym 4 days a week. Primary aim is to build muscle with basic exercises.

 

[heavensknight]

@stronglady I am so fcking exhausted after doing deadlift or squats. How r u supposed to do both on the same day. Plus ur prompt is shit. Give more context to gpt and it will give better results. I had used gpt for a temporary workout (was travelling for 2 weeks) and the workout was so better than this.

 

[stronglady]

@heavensknight Guess I'll ask the gym Bros for it making it another post

 

[lamarcook]

@stronglady Bhai first day ki first 3 exercise mein hi G fat jaaye, do squats, deadlifts and bench press in different days

 

[dawn16]

@lamarcook Delete kyun krdiya bhai? Comment

 

[lamarcook]

@dawn16 I don't have the energy to deal with all the beginners coming at me. I offer advice to only the people who I believe will respect it

 

[dawn16]

@lamarcook keep going !!!!

 

[lamarcook]

@dawn16 Whatever floats your boat

 

[dawn16]

@lamarcook Imagine deleting ur own shit advice and then covering it with wise words, eventually pretending as if nothing happened.
You've come a long way !

 

[lamarcook]

@dawn16

You've come a long way !

Ahh yes, I've been in the gym even before you passed 8th class kid. I have indeed come a long way.

 

[dawn16]

@lamarcook Still giving shit advices ?
Strange re.
Do better !