a free no BS guide to:
How to Get In The Best Shape of Your Life
(works for busy people - without paying for courses or supplements - without paying for expensive trainers and without cutting out the foods you love)
I wrote this completely free no-BS guide to get in shape for anyone who’s busy, struggling or trying but can’t stick to a plan. In this guide, I teach you the basic fundamentals on how to achieve those goals based on a step-by-step plan without relying on expensive trainers or supplements that don’t work. No courses, no email opt-ins, just pure value. Make sure you read till the end or else this will NOT work for you. It shouldn’t be more than an 8-10 minute read.
Core Foundations You Will Learn:
- How to get a custom workout plan (for free)
- Why you need to focus on Diet more than anything (and what to avoid)
- How to stay consistent and on track (even if you have zero motivation)
First Fundamental: Exercise
Nobody likes going to the gym everyday, and that’s not what we’re going to do either. But weightlifting is a very important part to maintain muscle mass while you’re in a deficit and losing weight, otherwise you might lose weight but you’ll end up even worse cause this approach often leads to a slower metabolism, decreased strength, increased risk of weight regain, and reduced functional capacity, creating a “skinny-fat” appearance where body fat percentage remains high despite a lower scale weight. So let’s break this down simply, you NEED to gain muscle mass as you lose weight and you can do that by lifting weights AND eating enough protein. Does this mean you’ll have to spend hours in the gym everyday hitting countless reps until you’re too exhausted for the day? Heck no! That’s not productive. Always remember, 80% of success is showing up. I’m going to break this down into such an easy process, even a 5 year old kid could follow it.
How to get a personalized workout plan that’s way better than anything out there (and it’s free)
So our first step is to figure out a workout plan that will help us achieve our goals in the most efficient ways possible. Honestly, having a trainer helps but not everyone can afford to hire one, which is why most people don’t even start. But the truth is, you don’t need a personal trainer to get amazing results. All you need is to stick to a plan that you can consistently follow week in week out, I cannot stress how important this is.
Now the way we will get our personalized workout plan isn’t through some app or online quiz, we’ll simply use ChatGPT. If you combine the prompt I’m about to give you along with the Deep Research option in ChatGPT, it will work WAYYYY better than any app you’ll ever use. Think of ChatGPT as a personal trainer that has been trained with billions of data points for nutrition, workout training and fitness. Now combine that with the Deep Research feature, it’s like having a personal trainer on steroids (no pun intended LOL). So, I’ve already done the hard work for you and I’m giving away this prompt and the whole guide completely for FREE as a way of paying it forward. All I ask is you follow this down to a T and stick with it. Here’s the prompt mentioned below, make sure to replace the brackets and accurately add your own personal information so that you can get a personalized plan. Remember, the more information you provide it, the better the plan will be.
Prompt to get your personalized workout plan with ChatGPT:
Here’s the copy and paste prompt mentioned below, paste it intoChatGPT and add your information in each field to get the most accurate workout plan ever:
CLICK TO EXPAND THE PROMPT
You are an evidence-based personal trainer, strength coach, and a highly elite fitness specialist. Your job is to create a fully personalized gym workout plan for me based on the information I provide. Make the plan practical, safe, beginner-friendly, and tailored to my exact situation.
First, analyze the information below. If any critical details are missing, ask me only the most important clarifying questions before building the plan. If you already have enough information, build the plan immediately.
MY DETAILS
– Age:
– Gender:
– Height:
– Current weight:
– Target weight:
– Body fat percentage (if known):
– Fitness goal priority: (fat loss / muscle gain / strength / endurance / general health / mobility)
– Deadline or timeline for my goal:
– Current fitness level: (complete beginner / beginner / somewhat active / returning after break)
– Training experience:
– Days per week I can work out:
– Time per workout:
– Any movements I cannot do:
– Current health conditions:
– Injuries or pain:
– Past injuries:
– Medications that may affect exercise:
– Sleep per night:
– Stress level:
– Average daily steps:
– Current activity level outside workouts:
– Any sports, physical job, or extra activity I do:
– Anything else you should know:
WHAT I WANT YOU TO DO
Create a complete, personalized beginner workout plan that fits my body, schedule, equipment, and goal. Keep it realistic and sustainable.
IMPORTANT INSTRUCTIONS
– Use only evidence-based fitness guidance.
– Assume I am a true beginner unless I clearly say otherwise.
– Prioritize safety, consistency, and long-term adherence over intensity.
– Do not give a generic template. Tailor everything to my exact inputs.
– Account for my weight, goal, schedule, recovery, and limitations.
– If I have injuries, pain, or medical conditions, adjust the plan accordingly and explain the modifications.
– Avoid exercises that are too advanced, too technical, or too risky for a beginner unless you include a safer alternative.
– Include progressive overload in a beginner-friendly way.
– Do not overwhelm me with too much volume.
– Keep the plan realistic enough that I can actually follow it.
– If my goal is fat loss, include strength training plus appropriate cardio and movement targets.
– If my goal is muscle gain, include enough training volume, recovery, and protein guidance.
– If my goal is general health, include a balanced mix of strength, cardio, mobility, and recovery.
– Use current best practices and cite important recommendations or sources if using Deep Research.
– Clearly separate what is essential from what is optional.
OUTPUT FORMAT
1. Quick summary of my goal and the approach you recommend
2. My ideal weekly schedule
3. Full workout plan for each day
– exercise name
– sets
– reps
– rest time
– intensity target using RPE or effort level
– form cues for each major movement
– easier alternative if needed
4. Warm-up routine
5. Cool-down / mobility routine
6. Weekly progression plan for the first 8â12 weeks
7. Cardio plan, if relevant
8. Recovery advice
9. Nutrition basics that support my goal
10. Common mistakes I should avoid
11. Simple tracking system so I know I am improving
12. Red flags that mean I should stop or get medical advice
STYLE REQUIREMENTS
– Explain things in simple beginner-friendly language.
– Be specific, not vague.
– Use tables only if they improve clarity.
– Give exact numbers wherever possible.
– Make the plan doable, not extreme.
And also IMPORTANT, make sure to turn the deep research feature ON. You can do this by clicking the + icon and enabling Deep Research.
Once you get your personalized plan from ChatGPT, copy and save it in your notes app or anywhere safe. Now, you have a complete workout plan for all the days, it will include the exercise names as well as the reps or time. Now you might be wondering “that’s cool and all, but how do I actually know how to do these exercises?”, worry not my friend, you simply go to YouTube and search the exercise name exactly and you’ll find tons of video tutorials showing you how to perform those exercises with the correct form. Watch each video properly at the gym, and always try to check your form in the mirror as you perform the exercise. Your form is VERY important otherwise you’ll just end up working out the incorrect muscle group. As you slowly master your workout plan over a few weeks, you won’t even need to watch the video tutorials, it’s only for the first few weeks. It’s very important to stick to this plan consistently, the plan is tailored according to your goals and capacity (i.e how many days and how much workout is comfortable for you). 3-4 weeks in you’ll start noticing changes in your body and each workout will be more enjoyable than the last. Now, the even more important part: Diet.
How to fix your diet without cutting off your favorite foods
This is the question on everyone’s mind these days, and rightly so. Exercise only makes up about 20% of your total calorie burn, the rest is diet and being in a calorie deficit. So if you follow your workout plan but still keep eating the same foods, do not expect different results. Let’s talk about the first main aspect of diet, which is protein. This is the most important part as proteins are what build your muscle. A general guideline for protein intake is 0.8 grams per kilogram (or 0.36g per pound) of body weight per day. So if you weigh 200 pounds, just multiply that by 0.36 and your daily protein intake should be at least 72 grams. You can go above but there are no conclusive studies showing consuming tons of protein over the daily requirement will build extra muscle. Lean ground beef or grilled chicken are the best sources of protein, so try to find simple recipes with them that will fulfill your daily protein intake. You don’t have to consume salads everyday, that’s not sustainable. Just search ‘high protein recipes’ online and you’ll find thousands of easy recipes you can make at home.
Then comes your daily maintenance calories. These are the amount of calories you burn at rest everyday doing nothing. The average adult has a daily maintenance of about 2000 calories but you have to calculate yours online, it’s very simple. Just Google ‘maintenance calorie calculator’. So, let’s just say your daily maintenance calories are 2,000 and on top of that you burn 200 calories everyday through exercise, your total daily maintenance will be 2200 calories. This means that as long as you consume below 2200 calories every single day, you will be in a deficit and lose weight. How much weight you lose will depend on the deficit but a safe amount of deficit should be 200-300 calories everyday. So if your daily maintenance was 2200 calories, if you consume 1900 calories that day, you are in a 300 calorie deficit. Hope that makes sense.
How to actually eat your favorite foods without feeding your body junk ingredients
In the beginning stages of my journey, I was grinding hard at the gym and also tried to keep a healthy diet (or at least I thought it was healthy), but I still wasn’t losing weight. In fact, I was actually gaining weight. I was eating high protein too, so I couldn’t figure out what the problem was, until I did a deep dive on what I was actually consuming. You see, while I followed the exact same workout, diet and calorie deficit framework I explained to you uptil now, I was still consuming processed junk food with dozens of hidden ingredients inside. Did you know, there are over 60 different names for added sugars in our daily food, yes SIXTY. These so called ‘healthy brands’ trick us with marketing labels and rename ingredients such as ‘agave nectar’ which sounds healthy but is another from of processed sugar that spikes your blood sugar.
That’s not all, even the most basic everyday potato chips like Pringles contain harmful seed oils and gut-disrupting emulsifiers that wreck your gut health. This is exactly why you get those afternoon crashes and low energy. And this is exactly why I felt like shit even when I was regularly working out. Nobody thinks some potato chips or some pop tarts would hurt your progress but they actually do. Not only do the calories add up but these seemingly innocent everyday snacks are ruining your gut health and causing massive sugar spikes that actually cause you to eat more and gain more weight.
I cannot stress how important eating clean is, but I get it, nobody wants to shove down broccoli at 9 PM when they’re in the mood for some potato chips, right?! This is why I learned the easiest way to fulfill those cravings without compromising on the taste is to simply find healthier and lesser evil alternatives. How do you that? well, most of us don’t have a science degree and neither can most of us decode hidden ingredients and know what they really do to your body. But I found a very simple solution to this, I started using an app called Healthysm and still use it to this day. This app has been a total lifesaver. I’ve used other apps like Yuka too but this one gives you so much more insights and better, healthier alternatives for every product. Next time you go grocery shopping, simply scan the barcode or take a picture of the product and the app instantly tells you what’s inside and what each and every ingredient does to your body. It also gives the product a health score and the best of all, it gives you healthier alternatives for each product you scan.
For example, I’m a big fan of Nutella but I realized just how much sugar it had. So I scanned it with Healthysm and it told me to go for ‘JUSTIN’S Chocolate Hazelnut & Almond Butter’ which tastes equally as good minus the synthetic flavors and palm oil. And the list goes on. If you read the guide till here I know you’re serious about this, this is why I was able to ask them to provide a discount on the app and if you download the app right now, you will get 67% OFF on the annual plan (comes out to about $4 a month, less than the price of a cup of coffee and literally worth taking care of your health for). There’s also a free trial so if you don’t want to subscribe to the yearly plan, you can try out the app for free first. I’ve put the links for iOS and Android below.
Full disclosure, I do NOT get any affiliate commissions from the app, I simply use this everyday and it makes my life so much easier, so I had to recommend it.
iOS App store: https://apps.apple.com/us/app/healthysm-ai-product-scanner/id6747916443
Android Play store:
https://play.google.com/store/apps/details?id=com.healthysm.foodapp
Final Notes:
I wrote this guide to the best of my abilities, even if it helps just one person acheive their goals, it would be worth it. I would really appreciate if you could drop me a follow on TikTok and IG so I know my hard work is paying off. Stick to this guide, stay consistent and I can almost guarantee you’ll be in the best form of your life. Doesn’t matter if you’re a college student or stay at home mom, this WILL work as long as you stick to it. Best of luck and see you on the other side!