A tech professional named Hasan sparked a new online conversation about fitness, discipline and AI after sharing how he lost 27kg using ChatGPT as his personal trainer – without a gym membership or paid fitness apps.
In a post on X that gained attention across social media, Hasan said his transformation was driven not by shortcuts, but by “daily discipline” and a structured system built around carefully designed challenges. “No gym. No expensive apps. No BS,” he wrote, crediting ChatGPT for helping him bring clarity and consistency to his routine.
According to Hasan, the key was to treat the AI tool not as a motivator but as a framer. He outlined seven prompts that helped him plan workouts, structure meals, manage cravings, and stay accountable over time—essentially replacing the role of personal trainer, nutritionist, and habit coach.
The first challenge focused on body analysis and goal setting, where Hasan entered basic details such as weight, height, age and fat loss goals and asked ChatGPT to design a realistic 12-week fitness and nutrition plan that could work without access to a gym. This, he says, helped him avoid overly ambitious goals and stick to something sustainable.
The second challenge created a customized weekly meal plan, built around a firm calorie goal and high protein intake, with affordable ingredients and a grocery list. Hasan said that by reducing decision fatigue around food, it’s easier to stay consistent.
For exercise, he relied on a four-day home workout plan, completely without equipment, with sessions limited to 25-35 minutes. There was an emphasis on fat loss, bodyweight strength, and gradual progression—a structure that facilitated daily manifestations.
One of the more related aspects of his approach was addressing cravings and emotional eating. Hasan used prompts to generate low-calorie snacks and even short self-talk scripts to manage the urge to overeat, emphasizing the psychological side of weight loss.
To stay on track, he set up a habit tracking and accountability system and asked ChatGPT to report daily on food, exercise and sleep. He also used morning journaling prompts to reinforce goals and mindset, and a weekly check-in system to tweak his plan based on progress.
While health experts often caution that AI tools can’t replace expert medical advice, Hasan’s story resonated with many people online — especially those who feel overwhelmed by expensive fitness ecosystems.
A user asked: “27 kilos is serious. What kept you consistent when the prompts told you to do something you didn’t want to? That’s where people usually fall off.”
To this, Hasan replied: “I focused on the small victories and reminded myself why I started to keep going.”
Another user wrote: “Daily discipline + AI = game changer. Appreciate this thread!”
“Right challenges + consistency = real results,” commented a third user.
