Fitness
A reusable fitness decision framework: goals, training, nutrition, recovery, and habit tracking—execute by module, verify with checklists. See subsections below.
Not medical advice
Content here is personal experience and general wellness information only. It is not medical, nutritional, or exercise prescription. If you have chronic conditions, injuries, are pregnant, or take medication, consult a doctor or qualified professional before changing training or diet.
Reading order
| Order | Section | Focus |
|---|---|---|
| 1 | Training | Strength + cardio structure and progression |
| 2 | Nutrition | Macros, plates, daily execution |
| 3 | Recovery | Sleep, mobility, injury risk |
| 4 | Habits & planning | Weekly plan, tracking, review |
Current phase goals (template)
Fill this before anything else; use it to trade off decisions later.
| Dimension | My choice | Notes |
|---|---|---|
| Primary goal | Strength / muscle / fat loss / endurance / health | One primary only |
| Secondary goal | (optional) | Must not conflict |
| Weekly time budget | __ hours | Include commute and shower |
| Equipment | Gym / dumbbells / bodyweight | |
| Known limits | Injuries, schedule, travel |
Deliverable: a 90-day goal card—primary goal plus 2 measurable metrics (e.g. squat 1RM, body fat %, 5K time, sessions per week).
Safety baseline
- Learn movement patterns before loading; joint pain ≠ muscle soreness—stop and investigate the former.
- Progressive overload: small weekly increases in total load (weight × reps × sets), not one heroic session.
- Stop if dizzy, dehydrated, or chest discomfort; extreme dieting and overtraining both harm health.
- See subsections for detail; when in doubt, stay conservative.
Subsections
| Section | Path |
|---|---|
| Training | training |
| Nutrition | nutrition |
| Recovery | recovery |
| Habits & planning | habits-planning |