Man loses 26 kg using AI as his personal trainer, reveals 7 simple prompts that transformed his body without gym or apps

In a tech-driven fitness journey, a man lost 26 kg using AI as his personal trainer, revealing seven prompts that guided his workouts, diet and routine.

Fitness in the digital age looks very different from what it once did. Instead of relying solely on gyms or personal trainers, people are increasingly turning to AI for guidance that is personalised, flexible and accessible. Highlighting this growing trend, a man named Amir Ansari managed to lose 26 kg by using AI as his personal trainer. On March 16, he revealed on X the seven prompts that played a crucial role in his transformation.

“I lost 26 kilos with ‘A’ as my personal trainer. No gym. No expensive apps. No BS. Just daily discipline + prompts that actually gave me structure,” wrote Amir on X.

Here are the 7 prompts he swears by:

1. Body analysis and goal setting

“My weight is [kg], height [cm], age [age], sex [M/F]. My goal is to lose fat and gain lean muscle. Act as a personal trainer and nutritionist and create a realistic 12-week fitness and nutrition plan without gym access.”

2. Customised weekly meal plan

“Design a 7-day meal plan based on 1800 calories per day, with 120g+ of protein, minimal processed carbs, and affordable, easy-to-cook ingredients. Include macros and a grocery list. I don’t eat [insert foods you avoid].”

3. Fat-loss home workouts

“Build a 4-day weekly workout plan I can do at home, no equipment. Focus on fat loss, bodyweight strength, and mobility. Each session should be 25–35 mins and progressively get harder over 12 weeks.”

4. Craving and emotional eating support

“Give me a list of 10 high-volume, low-calorie snacks under 200 calories that help curb sugar cravings. Also include a short script I can repeat to myself when I feel the urge to binge.”

5. Habit tracking system

“Act as a fitness accountability coach. Ask me 5 daily check-in questions (e.g., Did you follow your meal plan? Workout done? Sleep hours?). Format it as a habit tracker I can fill in every night.”

6. Mindset and consistency

“Create a morning journaling script I can fill in under 5 minutes that includes: 1) my goal reminder, 2) one action I’ll take today, 3) what I’m grateful for, and 4) a fitness affirmation.”

7. Weekly review and adjustments

“Every Sunday, help me review my weight, waist measurement, and consistency score from 1–10. Then, based on the results, suggest how to adjust my workouts or meals for the next 7 days.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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