AI helped me reach my fitness goals. It may sound far-fetched at first, but I figured out a way to stretch AI optimization out of the digital world and onto my physical body. Whether you're attempting your first 5K, striving to reach a personal record on a lift, or simply trying to shed a few pounds before summer, the cost of a personal trainer is often prohibitive. Gathering all the knowledge yourself can take months. So, how can something artificial help improve your physical fitness journey? Let’s get into it.

Diet:

One of the most challenging aspects of a body transformation is figuring out how much or what you should eat. If you take the time to input your current weight and activity level daily, AI can help you develop a strategy to maintain a calorie deficit and generate your grocery list.

For example, if you want to eat 2200 calories but usually skip breakfast and prefer a big lunch and dinner, plus some dessert and snacks in between, AI can find options that hit all these parameters and your dietary restrictions. This way, you don’t have to spend all that time in the grocery store reading the backs of labels to nail your macros.

Recent apps use AI to help you track your food intake and suggest meals based on your dietary preferences and goals. The apps can scan barcodes, log meals, and even provide nutritional breakdowns, making it easier to stay on track. These tools have been a game-changer for me, simplifying my meal planning and ensuring I stay on course with my dietary goals. They allowed me to vary my meals while maintaining a caloric deficit, ultimately helping me lower my body fat percentage by 5%!

Exercise:

AI has also revolutionized my weightlifting, and there are two ways to go about it:

The primary method of revolutionizing your workouts with AI is to use an AI-enabled app. Many fitness programs are now available in the palm of your hand, with the ability to personalize workouts, track progress, and even make weight recommendations based on your progress.

For instance, some apps use AI to create personalized workout plans based on your fitness level, goals, and available equipment. They adjust your routines as you progress, ensuring you are constantly challenged and making gains.

But let’s say you don’t want another monthly subscription; we all have enough of those already. That’s where the second method, which I’ve been using, comes in. If you are more advanced and have done your own research, you can use AI as I do. I create workouts and then talk to AI about areas that could be lacking. This includes muscle groups, functionality, how long my breaks should be, strengths and weaknesses of the actual routine, and whether it aligns with my goals. AI does not just have to create a plan and disappear; it can be an extension of yourself that you get feedback from to enhance your fitness plans. Strength exercises have always been a passion of mine, but I often get injured due to muscles overcompensating. AI helped me address those gaps, allowing me to remain injury-free while adding over 200 pounds to my compound lifts.

Looking forward:

Will we soon have Olympic athletes who got there solely on the back of artificial intelligence? Of course not. The human element is necessary, especially when it comes to form and interpreting the information that you are outputting. For instance, consider the role of a personal trainer who can observe your form during a deadlift and correct any mistakes on the spot to prevent injury. This kind of immediate, personalized feedback is something AI currently can't replicate.

Let’s not forget that all the information provided by AI is pulled from the hard work and experience of personal trainers and others who’ve shared their information online for the benefit of others. Methodologies and new techniques may come up over time that humans find out about well before they are uploaded and synthesized by AI.

What AI is, though, is a tool in your toolbelt that can better equip you for different pursuits. In my case, that was weightlifting, and it may be running or something else in yours. AI can complement your fitness journey by providing structured plans and tracking progress. Think of it as an accountability partner or friend with all the knowledge, even if they don’t hit the gym with you!

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So, will I use my LLM to become an Olympic Sprinter? Probably not, but can I improve my mile time, eat healthier and more nutritious food, and get stronger in the process? Absolutely. AI has had a significant impact on my fitness journey, providing me with a solid plan and the confidence to achieve my goals. And it can do the same for you.

— Dillon Harris, Intern Office of The CTO | Year Up United Participant