Habits & planning
Good templates fail without rhythm and visible progress. This section embeds fitness in Sunday planning and lightweight tracking.
Module overview
| Topic | Path | Core question |
|---|---|---|
| Weekly plan | weekly-plan | When to train and meal prep |
| Tracking | tracking | What to log, how to review |
Habit stack (recommended order)
1. Fixed training slots (immovable calendar)
↓
2. Sunday 30 min weekly plan
↓
3. Minimum tracking (weight + training log)
↓
4. Biweekly macros / load review
Environment design
| Friction | Reduce it |
|---|---|
| Early gym | Bag packed night before; alarm across room |
| After work | Gym before home; or venue near home |
| Miss protein | Batch prep + visible reminder |
| Forget logs | 30 s note right after last set |
90-day rhythm
| Weeks | Focus |
|---|---|
| 1–2 | Attendance first; conservative loads |
| 3–8 | Progressive overload; tune macros biweekly |
| 9 | Deload |
| 10–12 | New block or maintain |