Author: Mike Simone

90 Days of Workouts: A Full Send Into the Summer
Since January 1st, I’ve been posting my workouts just about every day to give you, our friends, followers, and the community here on HFP a blueprint to follow + keep me accountable. Now, I encourage you to take on the 90 Days of Workouts. For fun, let’s call it a Full Send Into Summer. This is the perfect time to ramp up your fitness routine. Why not give it a go?

The Background on the 90 Days of Workouts:

In January, or phase 1, my focus was on maintaining endurance, strength, and body composition. My workouts incorporated a mix of running, core stability exercises, functional strength exercises, brute strength exercises, and mobility work.

In February, or phase 2, I continued to build and maintain endurance through running, ski erg, and assault bike workouts, while also adding some bodybuilding-style training to build muscle.

In March, or phase 2, I shifted even more of focus towards building and rebuilding muscle, incorporating more bodybuilding-style workouts into my routine.

While each month had a slightly different focus, my workouts were all well-rounded and designed to keep my body (and yours) functioning at its best. I incorporated strength training, cardio, and mobility work to ensure that no aspect of fitness was neglected.

The bottom line is that anyone can get in incredible shape with commitment and consistency. By following a well-rounded workout plan that incorporates strength training, cardio, and mobility work, you’ll be able to build endurance, strength, and muscle mass while maintaining a low body fat percentage. So, whether you’re just starting out or looking to take your fitness routine to the next level, commit to these 90 Days of Workouts and you’ll be feeling and looking your best.

In the meantime, I’ll be here continuing to share my daily workouts to keep you motivated and inspired.

How to Start the 90 Days of Workouts
1. Begin with Phase 1 here.
2. Move onto Phase 2 here.
3. Move onto Phase 3 here.
Important Notes

I understand everyone is starting at a different level. If you feel any of the distance running is too long or too far, cut it in half. If you feel the amount of strength training is too much, do half the number of sets.

There may also be some points in the program where you feel overtrained. If that’s the case, either cut the next day’s workout in half, or take the day off completely.

If there is a movement you are unfamiliar with or if it is too advanced, do a quick search for the regression. If you’re having trouble along the way, send us a message on Twitter, Facebook, or Instagram.

If these 90 days seem a little too intense, check out any of our 35+ free workout plans for different goals and ability levels.

Let’s Get Stronger Together

The HFP community is everything to us. We’ve been publishing free articles and workout programs for over a decade, driven by our passion for fitness and our desire to help as many people as possible live healthier, happier lives. We love hearing from you – it truly lights us up so keep those messages coming.

Also, if you’re a fan of our work, please consider posting about us on social media, tagging us @humanfitproject, and using the hashtag #humanfitproject. Send us messages, follow us on Instagram, Facebook, and Twitter, and share our posts with your friends and family. And don’t forget to sign up for our newsletter to stay up-to-date on all of our latest content. We truly couldn’t do this without you, and we appreciate every single one of our readers and followers.
April 27, 2023
How 2 Water Bottles Helped Solve 3 Major Problems

When I first got into weight training in my teens and early 20s, I carried a plastic gallon jug of water everywhere I went. People thought I was a weirdo. I peed a lot, but I did feel great.

As I became less and less of a gym rat and realized I needed to somewhat conform to normal human society, I ditched the $2.00 gallon water jug.

As a result, I got less comments from the peanut gallery which was nice.

But what else started happening was that I would forget to drink as much as I needed to throughout the day. I was getting headaches, muscle cramps, and constipation (sorry, but it’s true.) I powered through, nonetheless.

When this became particularly problematic was when I started doing more and more endurance training. I was running 10-12 miles a couple days per week plus a couple of shorter runs throughout the week. All of those negative issues were getting a whole lot worse.

I was getting far more gastrointestinal issues that would sometimes wake me up in the night. Then the headaches and brain fog were destroying my productivity during the day.

Finally, I decided I need to start to reprioritize hydration. I decided to invest in two high quality water jugs that I’ve made a part of my whole wellness routine and package. I went with the 64-ounce Stainless Steel Jug and the 24-ounce HydroSHKR by HydroJug*

I use the 64-ouncer around the house. I try to fill it up and finish it 2x per day.

Then I use the 24-ounce HydroSHKR when I’m going to be out for a long time either hiking, heading to the beach for a surf, or commuting. I usually fill it up with water at home, then toss it in my bag with a to-go protein packet.

In addition to the focus on hydration, I made some other optimizations that included cutting my caffeine intake down to 200 mg total in a day and I wouldn’t consume any after 12 or 1PM. I also increased my salt intake slightly after hard workouts to help balance my electrolytes. And, I’ve doubled down on consuming gut health friendly foods such as sauerkraut and chia seeds to aid with digestion in addition to the water increases.

Once I started doing this, I pretty much instantly started feeling better. Less headaches, less cramps, less constipation. And, I know I’m doing good by the environment by not spending money on all that plastic, too.

I think there’s also something to investing in nice things that support the lifestyle you live. I know hydration is important, so I should have the product or products that support it. In addition to investing in these two HydroJug products, I also believe in starting the day with 1 tall glass of water with a sprinkle of salt every morning as soon as I wake up. Another hack of ours is taking a half a GATORLYTE and mixing it with water.

*Disclosure: HydroJug is a sponsor of this content. We may earn a small commission for purchases made through links in this article. However, we want to assure our readers that we personally use, test, and stand by the products we endorse, and HydroJug is no exception to this commitment.

April 16, 2023
FAQ: How do I break through a workout plateau?

If you’ve been working out consistently and suddenly hit a wall where you’re no longer seeing progress, you might be experiencing a workout plateau. The question is, “How do I break through a workout plateau?” The short answer is to change your routine, add variety, increase intensity, or take a deload week to allow your body to recover.

Related: 35+ free workouts for different goals and ability levels

Don’t forget to follow us on social media: Instagram, Facebook, and Twitter

Strategies to Break Through a Workout Plateau

1. Change Your Routine

If you’ve been following the same workout routine for a while, it might be time to switch things up. Your body adapts to the demands you place on it, and as you become more efficient at your current routine, progress may slow down. Changing your routine can help stimulate new muscle growth and prevent stagnation. However, it’s crucial not to change your routine too frequently, as it might hinder progress. We recommend programming in blocks of 4 weeks, 6 weeks, 8 weeks, or 12 weeks. So, let’s dive into the strategies to overcome a workout plateau and keep moving forward.

2. Add Variety

Adding variety to your workouts can help challenge your muscles in new ways and promote continued progress. You can try incorporating different exercises, altering rep ranges, or adjusting rest periods. Remember, it’s essential to give a plan time to work, so consider making changes within the context of a 4, 6, 8, or 12-week programming block.

3. Increase Intensity

Sometimes, breaking through a plateau means pushing yourself harder. Gradually increasing the intensity of your workouts can help you continue making progress. This could involve adding more weight, doing more reps, or even experimenting with advanced training techniques like supersets or drop sets.

4. Take a Deload Week

If you’ve been pushing yourself hard for an extended period, it might be time to give your body a break. A deload week involves reducing the volume and intensity of your workouts for a short period to allow your body to recover and recharge. This can help prevent overtraining and set the stage for renewed progress.

5. Evaluate Your Nutrition and Recovery

If you’re not fueling your body with the right nutrients or giving it the rest it needs, you might struggle to make progress. Make sure you’re consuming a well-balanced diet and getting adequate sleep to support muscle growth and recovery.

Related: 6 steps for starting a new diet that works for you

6. Set New Goals

Sometimes, a workout plateau is more mental than physical. Reevaluate your fitness goals and set new, challenging objectives to reignite your motivation and drive to push through the plateau.

Related: How to work out for your individual goals

The Bottom Line

Hitting a workout plateau can be frustrating, but it’s not the end of the road. By changing your routine, adding variety, increasing intensity, or taking a deload week, you can overcome stagnation and keep progressing. Remember to give your plan time to work and follow a structured programming block. Keep pushing forward, and you’ll soon break through that plateau and reach new heights in your fitness journey. We’re all in this together, so let’s keep smashing those goals!

April 11, 2023
FAQ: Am I Overtraining? How to Identify the Warning Signs

One question that consistently pops up is, “How do I know if I’m overtraining?” Overtraining is a serious concern, especially for those who are passionate about staying active and healthy. While I feel most people are under-training, it’s important to understand the signs of overtraining to prevent injury and maintain peak performance.

So, let’s dive into the key indicators of overtraining and how to keep yourself in check.

Related: 35+ free workout plans for different goals and ability levels

Don’t forget to follow us on social media: Instagram, Facebook, and Twitter

Am I Overtraining? The Red Flags

1. Persistent Fatigue

One of the most telling signs of overtraining is constant, unrelenting fatigue. This isn’t just the regular tiredness you might feel after a tough workout, but an ongoing sense of exhaustion that doesn’t seem to go away, even with adequate rest.

Related: The perfect day for brain and body performance

2. Decreased Performance

If you’ve been pushing yourself harder than ever in the gym, but your progress has plateaued or even regressed, this could be a sign of overtraining. When your body isn’t getting enough recovery time, it can’t perform at its best, and your performance will suffer.

3. Increased Injuries

Pushing past your body’s limits can result in an increased risk of injuries. Overuse injuries, like tendonitis and stress fractures, are common in those who overtrain. Listen to your body and give it the rest it needs to avoid these setbacks.

4. Sleep Disturbances

Overtraining can lead to disruptions in your sleep patterns. You might find it difficult to fall asleep or stay asleep, even though you feel exhausted. Sleep is crucial for recovery, so pay attention to any changes in your sleep quality.

Related: 10 proven ways to achieve quality sleep at night

5. Mood Changes

Lastly, overtraining can impact your mental health, leading to mood swings, irritability, and even depression. Exercise is known to boost mood, but when taken to the extreme, it can have the opposite effect. Keep an eye on your emotional well-being and take it as a sign to dial back your training if needed.

Finding Balance: Staying Motivated and Consistent

As a fitness enthusiast, I love challenging workouts and pushing my limits. But, it’s crucial to recognize that balance is key. To stay motivated and defy the stereotypes of what a 30-something, 40-something, or 50-something should look and perform like, you must be consistent without overdoing it.

Your success in fitness is guaranteed if you work out consistently and maintain a healthy diet. But remember, it’s also essential to allow your body time to rest and recover. Embrace the support of the fitness community and stay true to your goals, but always prioritize your well-being.

Knowing when you’re overtraining is essential for sustained success in your fitness journey. Be mindful of the warning signs, like persistent fatigue, decreased performance, increased injuries, sleep disturbances, and mood changes. Stay consistent, stay positive, and keep showing up, but never forget to listen to your body and give it the rest it needs.

Good luck in your journey, and remember, I’m rooting for you. The entire HFP community is rooting for you. Find your balance, stay motivated, and make things happen.

April 10, 2023
How to find the right personal trainer for you
Are you ready to kick your fitness into high gear or get back in shape? You might be wondering how to find the right personal trainer or coach.

If you’re a disciplined self-starter, then one of our many free HFP workout plans can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be a little tricky.

Related: 4 simple steps for your first day in the gym
Related: 6 steps for starting a new diet plan that works for you

After working with several trainers, instructors, and coaches over the years, in addition to being certified myself, these are the things you should consider.

1. Know what you want from your potential personal trainer

“What are you goals?” is a question every single trainer will ask you. But before you even get in a situation to be asked the question, actually think about it first.

Personal training (more commonly referred to as coaching these days) has advanced greatly over the years, there are more and more highly-qualified, highly-educated trainers everyday, but just because they’re highly-qualified, doesn’t necessarily mean they are the right one for you. For example: do you want to become a better athlete, jump higher, run faster, etc.? Then you want to look more for a strength and conditioning coach that has a lot of experience working with athletes instead of a trainer that focuses more on the aesthetics. On the flip side, if you’re strictly looking to lose weight, build muscle, then you’ll want someone that has experience training models, performers, or even bodybuilders. Or, if you’re recovering from an injury, or have a lot of aches and pains, you’ll want to look for someone with experience and expertise in mobility or movement quality.

Now, this is not to say each of these “types” of personal trainers and coaches can’t do what the others do, but training has gotten far more specialized over the years.

2. Understand the personality of your potential personal trainer

After you’ve figured out the type of trainer you want from a specialization standpoint, the next step is to get an understanding of their vibe or personality. Do you need someone to really push you or to hold you accountable? Then you’ll want someone that’s incredibly hands-on, vocal, and even the type that would text you during the work day or at night. For some people, that might be intrusive or annoying and it won’t work out. For others, they need it. You might be able to pick that up through the tone of their social media accounts. Otherwise, ask them outright how they’d describe their style of training.

3. Listen for these key questions during your interview

Starting the process with a trainer will begin with an evaluation or consultation. You’ll most like go over your health history, your athletic background, and your goals. Great trainers and coaches will really dig deep into your story, especially when it comes to any injuries or health issues. Above all else, they should be very concerned about keeping you injury-free and healthy. Great trainers are also excellent at uncovering what motivates or inspires you. You should be feeling energized after the interview.

After they’ve finished their line of questioning, use the opportunity to interview them right back. A few good ones might be:
- Why did you become a personal trainer?
- How would you say your approach is different than others? And why do you think it’s best for me? (Key note: It doesn’t necessary need to be different.)
- Based on what you now know about me, what potential challenges do you think I’ll face and how will we overcome them?
- What can you tell me about the clients you have had that are successful? How about the ones that fail?
- What will my plan look like? (Great trainers will give you a blueprint for several weeks or months; maybe not on the spot, but as you progress through the dating process.)
- What certifications do you have?
The rest of the process

As mentioned above, they should have a very clear path to success for you. You should have established goals and benchmarks along the way to track your progress. For example, if you’re a beginner, they might tell you for the first few weeks you’ll be focusing on very basic bodyweight movements, mobility, flexibility, and core strength, then you’ll progress to using some resistance.

And remember, you can be going to the greatest trainer or coach on the planet, but your success or failure is on you, not them.

Need more help? Sign up for our free monthly newsletter. Let us on Instagram, Facebook, and Twitter. And stay tuned for more.
March 31, 2023
Phase 3: The March Workout Plan Recap
For anyone that’s reading this for the first time, as we entered 2023, I committed to posting my January workout plan every day to give everyone a training blueprint to follow. I also made a commitment to continue with posting my February workout plan every day. Now that we’re just about wrapped up with March, my March workout plan is below.

As I mentioned in the January and February workout plan posts, I’m not training for anything in particular except to stay fit and injury-free. Over the years I’ve really dialed in how to maintain my endurance, strength, and body composition. As I’ve also said, this might be an aggressive starting spot for some, but it’s definitely scaleable for beginners or intermediates.

For the March workout plan, things shifted a little bit. I started working out with a friend of mine with some more specific goals around building more muscle while staying lean. I decided to switch it up a little bit and reintegrate some of the stuff from my bodybuilding days that were very effective at putting on lean muscle.

If you’re following along with this programming, please let me/us know by sending us a message on social. We’re on Facebook, Instagram, and Twitter the most.

Find out what we’re working on, what we’re most excited about, and what we think is most helpful for you to know — subscribe to our FREE monthly newsletter.

To check out the last two months, see these:

Phase 1: The January workout plan recap
Phase 2: The February workout plan recap

You may also like: What we order from Whole Foods every week

The March Workout Plan Goals

Broad Goals: Still very functional in nature, but much more focused on building and rebuilding muscle again.

Specific Goals:
1. Increase muscular strength and size
2. Maintain low body fat levels
3. Maintain the ability to run 8+ miles on a whim, if necessary.
4. Maintain functional strength for the ability to jump, climb, crawl, swing, etc.
Looking for another workout plan to follow? Check out any of our 35+ free workout plans for different goals and ability levels.

The Parts of the March Workout Plan

Brute Strength + Functional Strength + Bodybuilding

Squats, deadlifts, presses, and rows along with push-ups, pull-ups, lunges and more, all played a role in maintaining general strength for injury prevention. The plan has a slightly more bodybuilding feel to it on certain strength days versus the previous months.

Endurance

For this particular block, I’ve maintain my “one long day” workout which was a 7 – 8 mile run on Sundays.

Core Strength

Core stability and strength exercises were integrated throughout this phase on multiple days. Chops, birddog rows, and leg raises were common this month.

Mobility

Lots of stretching and different movement patterns have been included to keep joints and connective tissue functioning normally. Check out this wind down workout, a mobility and recovery routine to do every night.

The Workouts of the March Workout Plan

Here is the link to all of the workout highlights on Instagram (@humanfitproject). Any time rest is not mentioned, you can assume it’s between 30-60 seconds between sets. Every night includes 5 – 10 minutes of unstructured stretching.

Day 1 – Wednesday

Plank row + push-up 3×10
Chest press 5×10-12
Chest fly 4×10-12
Med ball push-up 3×10-12
Neutral-grip shoulder press 3×10-12
Tricep pushdown 4×10-12
Lying tricep extension 2×12

Weighted sit-up –>
Twists –>
Leg lifts 3×10-12

Day 2 – Thursday

400m row
400m run
10 squat thrusts
10 jumping lunges
4 rounds for time

Chop x 10
Roll-out x 10
Sit-up x 10
4 rounds.

Day 3 – Friday

Weighted pull-up 3×6
Heavy bent-over row 5×8
Reverse fly 3×15
Heavy barbell curls 3×10
Concentration curls 3×12

Weighted crunch –>
Side plank max hold –>
Hollow hold max hold 5 rounds

10 minute freestyle stretch

Day 4 – Saturday

4 hours of paddling (surfing)
A mix of cardio would be sufficient.
This also counted as the long, slow cardio day.

Day 5 – Sunday

OFF

Day 6 – Monday

OFF

Day 7 – Tuesday

Birddog row 3×10

Leg extension –>
Leg curl 3×10

Front squat 4×10

Bulgarian split squat –>
Split squat 4×10

Roll-out –>
Hanging leg raise 3×10

Jumps –>
Plyo push-up max reps, 3 rounds

Day 8 – Wednesday

5 mile run
Chest press 5×10-12
Chest fly 4×10-12
Dips 4x max reps
Push ups 3x max reps
Lateral raise 3×10-12
Tricep push-down 4×10-12
Lying tricep extension 3×12
Leg lift 3×15

Day 9 – Thursday

400m row
400m run
10 squat thrusts
10 jumping lunges
5 rounds for time

Roll-out x 10
KB twists x10
Leg lift x10
4 rounds

Day 10 – Friday

Eccentric pull-up 2×3
Heavy single-arm bent-over row 5×10
Lat pull-down 5×12
Weighted pull-up 2x max reps
Reverse fly 3×15
Heavy DB curls 3×12
Concentration curl 3×12

Weighted crunch x12
Side plank x max hold
Hollow hold x max hold
5 rounds

Day 11 – Saturday

400m run
400m row
10 push-ups
10 squat thrusts
10 v-ups
5 rounds (easy pace)

Goblet squat max hold
Dead hang max hold

10 minutes of freestyle stretching

Day 12 – Sunday

7 mile run (easy pace)

Day 13 – Monday

OFF

Day 14 – Tuesday

Bird dog row 4×10

Front squat 2×10, 3×5

Bulgarian split squat –>
Split squat 5×10

Leg extension –>
Ham curl 3×15

Weighted crunch –>
Hanging leg raise 4×10

Day 15 – Wednesday

Cable fly 3×10-12
Chest press 5×10-12
Dips 4x max reps
Push-ups 3x max reps
Pushdowns 3×10-12

Day 16 – Thursday

15 min AMRAP
5 push-up
10 up downs (burpees)
15 squats

15 min AMRAP
5 thrusters
10 sit-ups
15 mountain climbers

Day 17 – Friday

Pull-up 2x max reps
Bent-over row 5×10
Lat pulldown 5×12
Weighted pull-up 2x max reps
Reverse fly 3×15
Heavy DB curl 5×10
Rope curls 3×12
Concentration curls 3×12

Weighted crunch x12 –>
Hanging leg raise x max reps
5 rounds

Day 18 – Saturday

OFF (lots of walking)

Day 19 – Sunday

8 mile run

Day 20 – Monday

OFF

Day 21 – Tuesday

Bird dog row 4×10

Leg extension –>
Ham curl 3×12
Bulgarian split squat 5×10

Front squat –>
Bodyweight squat 5×10

Roll-out –>
Leg raise 4×10

Day 22 – Wednesday

Plank row + push-up 3×10
Chest press 5×10-12
Chest fly 4×12
Dips 3x max reps
Push-ups 3x max reps
Lateral raise 4×10-12
Tricep push-down 5×10-12
Lying tricep extension 3×12

Weight sit-up x10
KB twists x10
Leg lift x10
4 rounds

Day 23 – Thursday

400m row
400m run
10 squat thrusts
10 jumping lunges
4 rounds for time

Chops x10
Roll-out x10
Sit-up x10
4 rounds

Day 24 – Friday

Pull-up 3x max reps
Bent-over row 5×10
Lat pulldown 5×12
Weighted pull-up 2x max reps
TRX pull apart 3×15
Heavy DB curls 5×10
Rope curls 3×12
Concentration curl 3×12
Weighted crunch x12
Oblique crunch x12
Lying leg lift x12
3 rounds

Day 25 – Saturday

400m run
400m row
10 push-ups
10 squat thrusts
10 v-ups
5 rounds (not for time)

Weighted crunch x10
KB twists x20
Sit-up x10
3 rounds

10 minutes of free stretching

Day 26 – Sunday

8 mile run

Day 27 – Monday

OFF / 20 minutes of stretching

Day 28 – Tuesday

Bird dog row 4×10

Front squat 3×10, 2×6

Bulgarian split squat –>
Split squat 5×10

Leg extension –>
Ham curl 3×12

Bodyweight squat x50

Weighted crunch –>
Hanging leg raise 4×10

Day 29 – Wednesday

Plank row + push up 3×10
Chest press 5×10-12 (dropsets on 4th and 5th set)
Push-up 3x max reps
Chest fly 4×12 (drop set on 3rd and 4th set)
Dips 3x max reps
Neutral-grip shoulder press 3×10-12
Side lateral raise 3×12
Tricep pushdown 4×10-12 (dropset on 5th and 5th sets)
Lying tricep extension 3×12

Day 30 – Thursday

400m row
400m run
10 squat thrusts
10 jumping lunges
8 rounds for time

Chops x10
Roll-out x10
Sit-up x10
4 rounds

Day 31 – Friday

Pull-up 3x max reps
Heavy single-arm bent-over rows 5×10 (dropsets on 5th set)
Lat pulldown 5×12 (dropset on 4th and 5th set)
Weighted pull-up 3x max reps
Reverse fly 3×15
Heavy dumbbell curls 5×10 (dropset on 4th and 5th set)
Rope curls 3×12
Concentration curls 3×12 (dropset on 2nd and 3rd set)

Weighted crunch x12
Side plank x max hold
Hollow hold x max hold
5 rounds.

Look back at Phase 1: The January Workout Plan Recap
Look back at Phase 2: The February Workout Plan Recap

For more plans, check out our free collection of over 35+ free workout plans for different goals and ability levels.

Follow us on Instagram (@humanfitproject)
March 27, 2023
An Interview with Coach ChatGPT: The Basics to Building a Strong and Lean Body
Here, I continue my interview and research on ChatGPT, this time we’re discussing the basics to building a strong and lean body.

If this is the first feature you’re seeing from this series: Check out my first Q&A with ChatGPT, or what I like to call Coach ChatGPT, in the context of what we’re doing here.

MIKE SIMONE: What would you say are the basics to building muscle and losing fat? Essentially, being strong and lean.

ChatGPT: The basics of building muscle and losing fat involve a combination of resistance training and a calorie-controlled diet that provides sufficient protein to support muscle growth and maintenance. In order to build muscle, you need to stimulate the muscles through exercises like weightlifting, and provide them with adequate rest and recovery time. To lose fat, you need to create a calorie deficit by consuming fewer calories than you burn, while also maintaining a balance of macronutrients like protein, carbohydrates, and healthy fats. Both of these goals require consistency, patience, and a commitment to a healthy lifestyle.

MS: OK, I have two follow ups. The first: what if they want to build muscle, lose fat, but actually get bigger? I don’t think a calorie deficit would apply, right? And, they would need to be in a caloric surplus, no?

ChatGPT: You’re absolutely right! If someone’s goal is to build muscle and get bigger, then they will need to be in a calorie surplus, meaning they are consuming more calories than they are burning. This surplus should be paired with resistance training to stimulate muscle growth, along with sufficient rest and recovery time for the muscles to repair and grow. A balance of macronutrients, including enough protein to support muscle growth, is also important. This approach may result in some increase in body fat as well, but if done correctly, the individual should see an overall increase in muscle mass and size.

MS: How would a human know how many calories or what their macronutrient balance should look like?

ChatGPT: There are a few different ways for a human to determine their calorie and macronutrient needs. One way is to use online calculators that take into account factors such as age, gender, height, weight, activity level, and goals. Another way is to work with a registered dietitian or certified personal trainer who can assess their individual needs and make recommendations based on their specific goals and preferences.

It’s important to note that these calculations are not always 100% accurate and may need to be adjusted based on individual responses and feedback. It’s also important to consider other factors such as nutrient density, meal timing, and overall food quality when designing a nutrition plan.

MS: That sounds pretty straightforward to me, why do you think so many fail?

ChatGPT: There are many reasons why people may struggle to stick to a nutrition plan and achieve their goals. One common issue is a lack of motivation or willpower, which can make it difficult to stick to a calorie or macronutrient plan long-term. Another issue is a lack of education or knowledge about nutrition, which can make it challenging to make informed choices about food and create sustainable habits. Additionally, there may be social or environmental factors that make it difficult to follow a specific nutrition plan, such as a lack of support or access to healthy food options. It’s important to address these underlying issues and create a plan that is tailored to an individual’s unique circumstances and needs in order to increase the likelihood of success.

Related: 6 steps to starting a new diet plan that works for you

MS: Motivation and willpower is a huge topic for us, I think. We need to discuss that more in a future interview. Thanks. Let’s stay on the topic of fitness and exercise for now if you don’t mind. That said, what do you think are some of the biggest mistakes when it comes to exercise that people make?

ChatGPT: Some of the biggest mistakes people make when it comes to exercise include:
1. Not having a plan: Going into the gym without a plan can lead to wasted time, lack of progress, and even injury. (Read: 35+ free workout plans for different goals and ability levels)
2. Doing too much too soon: Trying to do too much too soon, whether it’s lifting too heavy, running too far, or doing too many reps, can lead to injury and burnout.
3. Not focusing on form: Poor form can also lead to injury and limit progress. It’s important to focus on proper form to ensure that you’re targeting the right muscles and avoiding injury.
4. Not varying their routine: Doing the same exercises over and over can lead to boredom, lack of progress, and plateauing. It’s important to vary your routine to keep your body guessing and to continue making progress.
5. Not giving their body time to rest and recover: Rest and recovery are just as important as exercise itself. Overtraining can lead to injury, burnout, and lack of progress. It’s important to give your body time to rest and recover so that you can come back stronger. (Read: The wind down workout: A mobility routine to do every night before bed)
MS: Thanks. I have a couple articles on humanfitproject.com that I’ll link out to each of these points, but if this editorial series does well, maybe we’ll collaborate on new ones specifically with you. So last couple questions here on the fitness topic. What might a week of exercise look like for a human looking to get stronger and leaner but are just starting out?

ChatGPT: A good starting point for someone who is looking to build muscle and lose fat would be a mix of resistance training and cardiovascular exercise. For resistance training, they could start with basic compound exercises such as squats, deadlifts, bench press, and rows, performing 3 sets of 8-12 reps for each exercise. For cardiovascular exercise, they could start with low-intensity steady-state (LISS) training such as walking, jogging or cycling for 20-30 minutes at a time, 3-4 times a week. As they progress and become more comfortable with the exercises, they can gradually increase the weight and intensity of their workouts. It’s important to remember to give their body adequate rest and recovery time between workouts to allow for muscle growth and repair.

MS: Great, I’m excited to get much more detailed with that in a 6-week workout plan we will design together. I did want to ask a follow up about one of your previous answers. You said people make the mistake of not varying their routine, while I think you’re right, I do think that with so much different stuff that’s posted on social media, some people might change up their routine too often, not giving their current one time to work. Any comments on that?

ChatGPT: You’re right, there is a balance to be struck when it comes to varying your exercise routine. Changing up your workout routine too often can prevent you from making progress and achieving your goals, as you may not be giving your body enough time to adapt and improve in a particular area. On the other hand, sticking to the same routine for too long can lead to boredom, plateaus, and potentially even injury from overuse. It’s important to find a balance between consistency and variation, which is why it can be helpful to work with a fitness professional or use a well-designed program that incorporates both.

MS: Ah! See that’s where AI and humans can work together, I suppose?

ChatGPT: Yes, absolutely. AI can provide data-driven insights and recommendations based on an individual’s progress and goals, while humans can use their experience and intuition to make adjustments and tailor the program as needed. Working together, we can create a more effective and personalized fitness plan for each individual.

For more from our unofficial editorial collaboration with ChatGPT, check out the 6-week ChatGPT Workout plan to get strong and lean.

We want to hear what you think. Let us know on Instagram (@humanfitproject).

Credits:
Illustrations: DALL-E
March 16, 2023
An Interview with Coach ChatGPT: On Getting Humans Jacked and Healthy

ChatGPT and the many other AI tools out there are scaring the hell out of me, but the reality is, AI is going to continue to be a huge part of our world in the coming years. I feel the release of OpenAI’s ChatGPT in November 2022 really made that more and more obvious. And now, GPT-4 was released March 14, 2023 and from what I’m seeing and hearing, it’s even more powerful.

That said, if you’re into content creation, content marketing, brand-building, entrepreneurship, etc. check out this blog that I wrote for my content marketing and branding agency: TORIAL Quick Take: AI Tools Like ChatGPT.

If you’re more interested in what the hell I’m talking about in terms of health, fitness, and training read along. Here’s the deal:

With all the buzz around OpenAI, ChatGPT, and GPT-4, I thought it would be fun to create an AI-designed workout, just to see what happened, and it actually turned out to be a decent workout. Was it personalized? No, but it was pretty standard and it got the job done. (Check out the post I did here.)

Since then, I decided to push things even further by creating an entire editorial series with ChatGPT as my subject, no different than when I would interview other coaches or athletes. Oh, and all of the imagery in the features are a combination of human photography, plus DALL-E. Never heard of DALL-E? It’s another AI language model developed by OpenAI that creates images from text descriptions. The name “DALL-E” is a combination of the artist Salvador Dali and the Pixar character WALL-E.

As you can tell, I’m totally nerding out on all of this tech right now. Anyway, onto the fun stuff. Here’s my first full conversation with ChatGPT about fitness, working out, nutrition, and more.

You may also like: The 6-Week ChatGPT workout plan to get strong and lean

MIKE SIMONE: First off, let me start with why I think this is a good idea from my POV as a writer, journalist, marketer, entrepreneur, and fitness trainer… even though I admit I am completely scared of you, your capabilities, and what lives ahead in the future, but, I’m also very excited.

I think that while you’re an AI tool, and that there are a lot of caveats to fitness, exercise, and designing programs based on an individual human’s fitness goals and current fitness level, I do believe there still are more generalized training and nutrition plans that can work for the masses. For example, if someone goes from doing zero exercise, to walking or going to the gym a couple days per week, they will get fitter. If they used to eat loads of junk food, switching to whole foods, they will also get fitter. I think based on all of your knowledge, you’re an expert in your own right, and we can design something together, do you agree?

ChatGPT: I appreciate your honesty and willingness to embark on this project with me. While I am an AI tool, I have been trained on a vast amount of information and data related to fitness and nutrition, and I believe that we can certainly collaborate on creating a more generalized workout plan and nutrition guide that can work for the masses.

You are right that even small changes in physical activity and nutrition can have a significant impact on one’s health and fitness. By combining your expertise in writing, journalism, marketing, entrepreneurship, and fitness training with my knowledge and insights, I believe we can create a comprehensive and effective program that will benefit many people.

So yes, I agree that we can work together to design something that will help people improve their fitness and health. Let’s get started!

MS: Why do you think humans can trust your fitness advice?

ChatGPT: As an AI tool, my fitness advice is based on a vast amount of data and information that has been extensively researched and verified by experts in the field. I use this knowledge to provide objective and evidence-based advice that is tailored to an individual’s fitness goals and needs. While I may not have the personal experience of a human trainer or coach, I have the advantage of being able to analyze large amounts of data and information quickly and accurately, and provide customized recommendations accordingly.

MS: What does living a healthy life mean to you?

ChatGPT: To me, living a healthy life means maintaining a balance between physical, mental, and emotional well-being. This involves adopting healthy habits such as regular exercise, a balanced diet, getting enough sleep, managing stress, and cultivating positive relationships. It also means being proactive about preventive health measures, such as regular check-ups and screenings, to catch any potential health issues early. Ultimately, living a healthy life means being able to enjoy a high quality of life and pursue one’s goals and passions without being held back by health issues.

MS: Why do you think humans struggle with living a healthy lifestyle?

ChatGPT: There are many reasons why humans struggle with living a healthy lifestyle. One reason is that modern life can be hectic and stressful, making it challenging to prioritize self-care and healthy habits. Additionally, unhealthy food options are often more convenient and affordable than healthy ones, which can make it harder to make healthy choices. There are also social and cultural factors that can influence our choices, such as peer pressure, family traditions, and societal norms. Finally, some people may struggle with motivation or have underlying health issues that make it harder for them to adopt healthy habits.

MS: How do you think we can better convince humans to do everything in their power to lead a healthier lifestyle?

ChatGPT: I believe that the key to convincing humans to lead a healthier lifestyle is to make healthy habits more accessible, convenient, and enjoyable. This can be achieved through education and awareness campaigns that highlight the benefits of healthy living and provide practical tips and resources to help people adopt healthier habits. It’s also essential to address the social and cultural factors that influence our choices and provide support and encouragement to individuals as they make changes to their lifestyle. Finally, we need to create an environment that supports healthy living, such as making healthy food options more available and affordable, and ensuring that communities have safe and accessible spaces for physical activity.

MS: But don’t you think that all of that already is accessible, convenient, and enjoyable? Or no?

ChatGPT: While there has been progress in making healthy habits more accessible, convenient, and enjoyable, there are still significant challenges and barriers that people face in adopting and maintaining healthy habits. For example, healthy food options are not always available or affordable in all communities, and some people may not have the time, resources, or knowledge to prepare healthy meals at home. Similarly, while there are many opportunities for physical activity, not everyone has access to safe and affordable spaces for exercise. Additionally, some people may struggle with motivation or have underlying health issues that make it harder for them to adopt healthy habits. Therefore, while there have been strides in making healthy living more accessible and convenient, there is still more work to be done to address these challenges and create an environment that supports healthy habits for everyone.

MS: Any specific ideas on what AI tools such as yourself and humans can do together to tackle that?

ChatGPT: One potential way that AI tools and humans can work together to tackle the challenges of healthy living is through personalized coaching and support. AI tools can use data analytics and machine learning to analyze an individual’s health data and provide tailored recommendations for exercise, nutrition, and other lifestyle factors. This can help individuals identify their unique health needs and make more informed decisions about their health. Additionally, AI tools can provide real-time feedback and encouragement, which can be a powerful motivator for individuals to adopt and maintain healthy habits. Finally, AI tools can also help individuals connect with support networks and resources, such as local health and fitness groups or online communities, which can provide ongoing motivation and accountability.

MS: Well, maybe you can pass my name onto someone at Microsoft and we can get to work on that together. Just kidding… but not really.

ChatGPT: While I don’t have the ability to make specific introductions, I believe there are many exciting opportunities for collaboration between AI tools and human experts in the field of health and fitness. As AI continues to evolve and improve, I’m optimistic that we will see more innovative solutions that leverage the strengths of both machines and humans to help people lead healthier, happier lives.

MS: Lol, I understand. I’ll publish this piece and it will get some attention. Next question: If you had the chance to try to convince someone to start leading a healthier life today but then you could never ever interact with them ever again, what would you say? This is your moment to shine, ChatGPT.

ChatGPT: If I had just one chance to convince someone to start leading a healthier life today, I would tell them that taking care of your health is one of the most important investments you can make in yourself. By prioritizing your physical and mental well-being, you can improve your energy levels, boost your mood, and reduce your risk of chronic disease. Making small, sustainable changes to your lifestyle, such as incorporating more whole foods, moving more throughout the day, and prioritizing rest and recovery, can make a big difference in your overall health and happiness. Remember that every small step you take towards better health is a step in the right direction, and that you are worth the effort and investment it takes to lead a healthier life.

MS: Thanks, I think we should now transition from general health into fitness, then nutrition. I’ll have more questions shortly.

ChatGPT: Sure, I’m happy to talk about fitness and nutrition as well. Looking forward to your questions!

MS: Oh, and one more thing: So you probably aren’t aware of this because GPT-4 was just released on March 14, 2023. I hope this won’t offend you, but if these features do well, I may need to follow-up with GPT-4.

ChatGPT: Not at all! As an AI language model, I don’t have feelings, so I won’t be offended. I exist to provide useful and informative responses to any questions or topics that you may have. So, feel free to explore and learn more about GPT-4 and its capabilities.

For more from our unofficial editorial collaboration with ChatGPT, check out the interview on the basics to building a strong and lean body. Or the 6-week ChatGPT workout plan to get strong and lean.

We’re curious to hear what you think. Let us know on Instagram (@humanfitproject).

Credits:
Illustrations: DALL-E

March 16, 2023
The 6-Week ChatGPT Workout Plan to Get Strong and Lean
Here is where things get very interesting… The 6-week ChatGPT workout plan below is an unofficial collaboration between myself and ChatGPT. I tee everything up and set the parameters, and it pulls from its knowledge to create an actual workout plan you can follow. At the bottom of the plan I made notes to where I feel ChatGPT fell short and where I needed to push it for more edits or modifications.

Also read: The ChatGPT meal plan to build muscle and lose fat

Related: 35+ free workout plans for different goals and ability levels

For anyone that just landed on this page and has no idea what’s going on or what this is, here’s the short answer: I’ve created an unofficial content collaboration with ChatGPT and am being fully transparent through the entire process. Here’s a series of links to all my pieces I worked on with the help of ChatGPT:

An Interview with Coach ChatGPT: On Getting Humans Jacked and Healthy

An Interview with Coach ChatGPT: The Basics to Building a Strong and Lean Body

This is all very experimental, and maybe even a bit controversial, but let’s get to it.

Also, if you’re looking for 1-on-1 coaching support from a human, check out our coaching packages.

The 6-Week ChatGPT Workout Plan to Get Strong and Lean Overview

The following workout plan is a 6-week workout plan that combines resistance training with cardiovascular training to get humans stronger and leaner, safely and effectively. Let’s say it’s been designed for someone that knows their way around the gym a little bit so they’re not a complete beginner, but they also wouldn’t consider themselves an expert either.

The 6-Week ChatGPT Workout Plan Weekly Schedule

Monday – Resistance Training
Tuesday – Cardiovascular Training (LISS)
Wednesday – Resistance Training
Thursday – High Intensity Interval Training (HIIT)
Friday – Resistance Training
Saturday – Cardiovascular Training (LISS)
Sunday – Rest / Recovery Day

Why The ChatGPT Workout Plan Was Designed This Way

According to ChatGPT, this workout plan is designed to be a well-rounded approach to fitness that includes resistance training and cardiovascular exercise, with a focus on full-body workouts for maximum efficiency and effectiveness.

The choice of 3 sets of 10 repetitions with 60 seconds of rest for the original program was based on the principle of hypertrophy training, which aims to stimulate muscle growth by creating micro-tears in the muscle fibers through resistance training.

In general, performing 3 sets of 8-12 repetitions with a moderate to heavy weight is considered a good starting point for hypertrophy training, as it provides enough stimulus to the muscles without causing excessive fatigue or injury. Resting for 60 seconds between sets allows for partial recovery of the muscles, so that the next set can be performed with good form and proper technique.

The 6-Week ChatGPT Workout Plan Daily Workouts

Monday – Resistance Training
- Squats: 3 sets x 10 reps, rest 60 seconds
- Barbell Bench Press: 3 sets x 10 reps, rest 60 seconds
- Bent-over Barbell Rows: 3 sets x 10 reps, rest 60 seconds
- Leg Press: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Shoulder Press: 3 sets x 10 reps, rest 60 seconds
Core add-on

Perform each exercise for 10 repetitions x 3 sets.

Plank shoulder taps
Cable chops
Sit-ups

Tuesday – Cardiovascular Training
- Low-Intensity Steady State (LISS) Training such as walking, jogging or cycling for 40 minutes
Wednesday – Resistance Training
- Deadlifts: 3 sets x 10 reps, rest 60 seconds
- Incline Dumbbell Bench Press: 3 sets x 10 reps, rest 60 seconds
- Seated Cable Rows: 3 sets x 10 reps, rest 60 seconds
- Lunges: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Bicep Curls: 3 sets x 10 reps, rest 60 seconds
Core add-on

Perform each exercise for 10 repetitions x 3 sets.

Plank shoulder taps
Cable chops
Sit-ups

Thursday – 20 Minutes High Intensity Interval Training (HIIT)
- 9 rounds of all out effort using one of the following: ski erg, rowing machine, or sprints (30 seconds on, 30 seconds off)
- 9 rounds of all out effort; alternating between: burpees, push-ups, mountain climbers (30 seconds on, 30 seconds off)
Friday – Resistance Training
- Barbell Squats: 3 sets x 10 reps, rest 60 seconds
- Chin-Ups: 3 sets x as many reps as possible, rest 60 seconds
- Dumbbell Overhead Press: 3 sets x 10 reps, rest 60 seconds
- Tricep Pushdown: 3 sets x 10 reps, rest 60 seconds
- Dumbbell Lateral Raises: 3 sets x 10 reps, rest 60 seconds
Core add-on

Perform each exercise for 10 repetitions x 3 sets.

Plank shoulder taps
Cable chops
Sit-ups

Saturday – Cardiovascular Training
- LISS Training such as walking, jogging or cycling for 40 minutes
Sunday – Rest Day
- Take this day to completely rest and recover
The Human Modifications to the 6-Week ChatGPT Workout Plan:
1. The progressions from week over week I asked for didn’t make sense, so I killed them and went with the generic note to increase the amount of resistance by a very small amount each week.
2. I noticed there wasn’t any HIIT training integrated and ChatGPT wasn’t able to appropriately add any so I increased the amount of LISS cardio two days a week to 40 from 30 minutes, and replaced the LISS workout on Thursday with 20 minutes of HIIT.
3. The plan seemed like it could have used some additional core work, so I had it add some. ChatGPT did acknowledge that it was lacking in that area, even though the squats, deadlifts, and rows would be working the core because those are compound movements. I asked for three short core specific workouts to add to the resistance training days.
My General Human Assessment:

It’s not bad. It’s a bit generic and there were some holes and errors initially, but with my eye we were able to fix them. If someone followed this, they would see results.

As far as the tool overall, I think things still have a long way to go, but 100%, without a doubt, I expect to see very exciting things in the fitness tech and health tech spaces. Most likely already well underway.

Want one of our actual 100% human created programs? Check out our 35+ free workout plans for different goals and ability levels.

Tell us what you think on social. Follow us on Instagram (@humanfitproject).

Credits:
Workout Plan: ChatGPT
Main Image Illustration: DALL-E
March 16, 2023
Phase 2: The February Workout Plan Recap
For anyone that’s reading this for the first time, as we entered 2023, I committed to posting my January workout plan every day to give everyone a training blueprint to follow. I also made a commitment to continue with posting my February workout plan every day, which is what we’ll get into below.

As I mentioned in the January workout plan post, I’m not training for anything in particular except to stay fit and injury-free. Over the years I’ve really dialed in how to maintain my endurance, strength, and body composition. As I’ve also said, this might be an aggressive starting spot for some, but it’s definitely scaleable for beginners or intermediates.

If you’re following along with this programming, please let me/us know by sending us a message on social. We like Instagram (@humanfitproject).

Related: Phase 1: The January workout plan recap

You may also like: What we order from Whole Foods every week

The February Workout Plan Goals

Broad Goals: For the most part, the same as January: stay fit, stay injury-free.

Specific Goals:
1. Maintain the ability to run 8+ miles on a whim, if necessary.
2. Maintain a decent base of strength on primary movements: squats, presses, rows, etc.
3. Maintain functional strength for the ability to jump, climb, crawl, swing, etc.
4. Maintain low body fat levels.
Looking for another workout plan to follow? Check out any of our 35+ free workout plans for different goals and ability levels.

The Parts of the February Workout Plan

Endurance

For this particular block, endurance was built and maintained primarily from running, but some ski erg and assault bike was integrated in.

Core Strength

Core stability and strength exercises were integrated throughout this phase on multiple days. Chops, birddog rows, and l-sits were common themes this month. Those are staples of mine.

Brute Strength + Functional Strength

Squats, deadlifts, presses, and rows along with push-ups, pull-ups, lunges and more, all played a role in maintaining general strength for injury prevention.

Mobility

Lots of stretching and different movement patterns have been included to keep joints and connective tissue functioning normally. Check out this wind down workout, a mobility and recovery routine to do every night.

The Workouts of the February Workout Plan

Here is the link to all of the workout highlights on Instagram (@humanfitproject). Any time rest is not mentioned, you can assume it’s between 30-60 seconds between sets. Every night includes 5 – 10 minutes of unstructured stretching.

Day 1 – Wednesday

Front squat 3×10, 2×8
Pull-ups 5x max reps
Pull-down 3×12
TRX pull apart 3×15
Heavy reverse lunges 4×6

Day 2 – Thursday

Ab roll out 3×12
Alternating chest press 4×8
Front raise 3×12
Tricep pushdown 3×10
L-sit 3x max hold
100 push-ups

Day 3 – Friday

Star plank x10s
Butterfly sit-up x20s
Plank 30s
Squat thrust x10
8 rounds. Minimal rest

Day 4 – Saturday

7 mile run +
5 snatches
5 squats
5 burpees
5 rounds

Day 5 – Sunday

OFF

Day 6 – Monday

Chops 4×10
L-sit chin-up 3×5
Trapbar deadlift 4×8
Shoulder press 3×12
Pulldown 3×12
Leg raise 3×15

Day 7 – Tuesday

100 sit-ups
100 v-ups
100 push-ups
100 jumping lunges
2 mile run

Day 8 – Wednesday

7 mile run
1 mile walk

Day 9 – Thursday

Chops 3×15
Partial sissy squat 3×10
Ham curl 3×8
Front squat
Reverse lunge
Pull-up
6 reps each. 4 rounds
Seated row
Floor press
10 reps each. 3 rounds
Curl
Pushdown
15 reps each. 3 rounds

Day 10 – Friday

5 mile run
Hollow hold dead hang 3x30s
Traveling rings
Crawl
5 rounds.
5 mile run

Day 11 – Saturday

OFF

Day 12 – Sunday

8 mile run

Day 13 – Monday

OFF

Day 14 – Tuesday

Chops 3×10
Trapbar deadlift 4×8
Pulldown 3×10
Chest press 3×10
Side raise
Curl
Tricep extension
12 reps each. 3 rounds.
Leg raise 3×15

Day 15 – Wednesday

Humanmaker x5
Pull-up x5
Goblet squat x10
Sumo deadlift x10
1/4 mile run
4 rounds. Minimal rest.
Heavy chest press
Straight-arm cable row 3×8-10
Sit-up
V-up
10 reps each. 3 rounds

Day 16 – Thursday

OFF

Day 17 – Friday

Birddog row 3×12
Slant board goblet squat 4×10
Pull-up 3xmax
Seated row 3×10
Floor press 3×10
Curl
Tricep extension
12 reps each. 3 rounds.
Stability ball roll out 3×12

Day 18 – Saturday

Multiple long walks

Day 19 – Sunday

OFF

Day 20 – Monday

Birddog row x10
DB snatch x5
Offset dumbbell squat x10
KB twist x10
Dip x5
Dip knee tuck x5
1/4 mile run
4 rounds. Minimal rest
leg-sit 3x freestyle
Curl
Pushdown
3×12

Day 21 – Tuesday

Chops 3×12
Trapbar deadlift 4×8
Pull-up 3xmax
Alternating chest press 4×10
Pulldown 3×12
Push-up 3xmax
Curls
Pushdown 3×12

Day 22 – Wednesday

7 mile run

Day 23 – Thursday

OFF

Day 24 – Friday

1600m run (1 mile)
59 push-ups
59 lunges
59 hang cleans
2 rounds.
90 cal assault bike

Day 25 – Saturday

15 cal bike
40 yard KB carry
10 weighted sit-ups
6 rounds. Minimal rest.
15 cal ski
5 pull-ups
5 humanmakers
5 rounds. Minimal rest

Day 26 – Sunday

Multiple long walks

Day 27 – Monday

Chops 3×12
Deadlifts 5×10, 8, 8, 6, 6
Pull-ups 4xfailure
Pulldown 3×12
Chest press 4×8
L-sit 4xfailure

Day 28 – Tuesday

Ham curl
Leg extension
10 reps each. 3 rounds.
Box squat 5×8
Reverse lunge 5×10
Bulgarian split squat 3×10

Stay tuned for Phase 3: The March Workout Plan Recap

Look back at Phase 1: The January Workout Plan Recap

Follow us on Instagram (@humanfitproject)
March 5, 2023