Lost in the gym? CHAT GPT knows how to help you!

Nowdays everyone is using chat gpt with academics porpouses but did you know that you can use it for workout planning and dieting? Because of this Chat was asked to make a workout plan and diet for a begginer kickboxer

Here is what he gave us.

Got it! Here's a beginner-friendly kickboxing gym program for three days a week:

**Day 1: Cardio and Technique**

1. Warm-up: 10 minutes of light jogging or jump rope.

2. Technique Training: Practice basic kicks and punches for 20 minutes.

3. Cardio Kickboxing: 20 minutes of shadow boxing with focus on form.

4. Strength Training: Bodyweight exercises like squats, push-ups, and planks for 15 minutes.

5. Cool down: 10 minutes of stretching.

**Day 2: Strength and Conditioning**

1. Warm-up: 10 minutes of dynamic stretches.

2. Strength Training: Weighted exercises like squats, lunges, and bench press for 30 minutes.

3. Cardio Interval Training: 15 minutes of high-intensity intervals (sprints, burpees).

4. Core Workout: Planks, Russian twists, and leg raises for 15 minutes.

5. Cool down: 10 minutes of stretching.

**Day 3: Endurance and Sparring**

1. Warm-up: 10 minutes of light jogging or jump rope.

2. Endurance Training: 30 minutes of continuous cardio (running, cycling, or rowing).

3. Sparring or Bag Work: 20 minutes of controlled sparring or heavy bag drills.

4. Agility and Footwork: Cone drills and ladder exercises for 15 minutes.

5. Cool down: 10 minutes of stretching.

Remember to start with lighter weights and gradually increase as you get more comfortable. And, of course, listen to your body and adjust intensity accordingly. 

🥝Diet🍎

Certainly! For a kickboxing beginner looking to fuel their workouts, here's a simple diet plan:

**Day 1:**

- Breakfast: Scrambled eggs with spinach and whole-grain toast.

- Snack: Greek yogurt with berries.

- Lunch: Grilled chicken or tofu salad with mixed vegetables.

- Snack: Handful of almonds or an apple.

- Dinner: Baked salmon or lentil stew with quinoa and steamed broccoli.

**Day 2:**

- Breakfast: Oatmeal with banana slices and a scoop of protein powder.

- Snack: Cottage cheese with pineapple chunks.

- Lunch: Turkey or chickpea wrap with whole-grain tortilla and veggies.

- Snack: Carrot sticks with hummus.

- Dinner: Stir-fried lean beef or tempeh with brown rice and mixed stir-fry vegetables.

**Day 3:**

- Breakfast: Smoothie with kale, banana, protein powder, and almond milk.

- Snack: Handful of walnuts or a pear.

- Lunch: Quinoa bowl with grilled shrimp or tofu and a variety of colorful vegetables.

- Snack: Cottage cheese with sliced strawberries.

- Dinner: Grilled chicken or portobello mushrooms with sweet potato and asparagus.

Make sure to stay hydrated throughout the day, and consider having a protein-rich snack after your workouts. Adjust portion sizes based on your energy needs and goals. 

Federico Garcia Einschlag