12 kilos lost in 3 months: his surprising method with AI to love running

Shedding a few extra kilos—just the phrase can bring a groan to anyone who finds the idea of working out as appealing as an early morning alarm on a Monday. But for one tech-savvy individual, there was an unexpected, digital solution to making weight loss not only effective but, dare we say, almost fun. The secret weapon? ChatGPT, OpenAI’s famous chatbot. The story of Greg Mushen proves that sometimes to change your mind, you just need to change your methods—and maybe throw in a little AI for good measure.

The Reluctant Runner: From Pandemic Pounds to AI Assistance

Let’s face it: most people know that moving more helps with losing weight. But knowing and doing are two entirely different sports (and Greg Mushen was very much not a fan of either). During the confinement period, Greg found himself with an unwelcome souvenir from lockdown: a hefty 12 kilos gained, leading to a weight he had never reached before. Many can relate to this, but Greg’s twist came with inspiration from the legions of ChatGPT users worldwide.

With more than a hundred million people using ChatGPT every day for tasks from organizing schedules to writing lines of code, Greg—an enthusiast for both tech and AI—thought: why not ask the bot to help him get moving? As he shared in a Twitter thread, he realized he could harness artificial intelligence to make himself care about running, a sport he’d never tried. And would you believe it—it worked. Not only did he shed all those pandemic kilos, but he also gained something priceless: a real, lasting habit for exercise.

AI, Accountability, and the Science of Habit: How ChatGPT Crafted a Plan

Greg’s odyssey began with a simple (but cleverly worded) request to ChatGPT: “give me a research-based plan to get addicted to running.” The AI did its homework—diving into existing literature and referencing research by the likes of Brian Jeffrey Fogg, the American sociologist and author known for his work on behavior and habit formation. Not content to hand over a generic training schedule, ChatGPT churned out a dozen follow-up questions to make sure the plan fit Greg’s personality and circumstances like a custom track suit.

Leave your running shoes somewhere visible
Book a running ‘appointment’ in your calendar
Start by walking instead of attempting to jog immediately

Maybe not revolutionary for seasoned athletes, but for Greg, these little nudges were game changers—turning exercise from an overwhelming project into simple steps integrated into his daily life.

From Zero to Habit: Small Steps, Big Results

The results weren’t just impressive; they were rapid. Within just a few days of following ChatGPT’s cues, Greg found himself developing a genuine sports habit. He increased the intensity of his activity gradually, always making sure to stay realistic—and anyway, who knew the road to success could be paved in moderation?

Soon, Greg hit his first milestone: running six days straight, earning the (nearly) well-deserved title of ‘runner.’ Not bad for a self-proclaimed sports skeptic. About a month in, he managed his first mile—a distance of roughly 1.6 kilometers. For someone who started as a running novice, that’s no small feat (or should that be feet?).

With his objectives achieved, Greg noticed a profound shift in motivation. Over the course of three months, not only did he banish the original 12 kilos, but he also said goodbye to one extra kilo for good measure. The cherry on top? As he admits in a tweet, he went from dreading exercise to waking up early, genuinely excited to run every morning. It’s hard to overstate the transformation from workout-averse to devoted dawn runner.

Of course, no method is universal, and Greg himself is the first to acknowledge that his AI-powered plan might not turn everyone into a morning jogger. But his story deserves a tip of the hat—for embracing new ideas, trusting the research, and, crucially, actually following through. For anyone out there wrestling with the start of their own fitness journey, perhaps it’s reassuring (or at least amusing) to know: your next training partner might just be… a chatbot.

12 kilos lost in 3 months: his surprising method with AI to love running