If I told you by making one simple tweak in your life, you could see the following:
[+] Accelerated strength gains - your KBs start feeling lighter and you’re lifting heavier bells
[+] Greater muscle mass - tighter shirt sleeves and broader shoulders
[+] Decreased body fat - looser pants
[+] More energy - say goodbye to the 2pm crash and the need for coffee or an energy drink
[+] Lower stress, anxiety, and even negative thoughts - and greater peace
[+] Less hunger - and less desire for junk food and other cravings
[+] Reduced decision fatigue and feeling overwhelmed and increased calm, collected, coolheadedness
Would you make it ?
And no, it’s not taking the latest “magic supplement.”
And no, it doesn’t cost you an arm and a leg.
In fact, financially, it costs you zero.
What is this Deep Magic?
SLEEP.
Now before you disregard it and say you don’t need more sleep, here’s what the research says happens to you when you get less than 7 hours of sleep each night.
Whether you know it or not, like it or not, or agree with it or not, you expose yourself to the following:
1- Diminished cognitive function (including memory problems, decreased concentration, and impaired decision-making).
2- Metabolic dysregulation (including insulin resistance and elevated risk of type 2 diabetes)
3- Weakened immune function (increasing susceptibility to infections).
4- Mental health issues (including heightened risk of depression and anxiety)
5- Hormonal disruption:
Poor sleep alters key hormones involved in appetite regulation, particularly increasing ghrelin (hunger hormone) and lowering leptin (satiety hormone).6- Insulin resistance:
Sleep loss diminishes insulin sensitivity, promoting fat storage, especially visceral fat.7- Elevated caloric intake:
Sleep-deprived individuals tend to consume higher calories, particularly from high-carbohydrate and high-fat foods.8- Lowered energy expenditure:
Sleep loss may reduce physical activity and non-exercise activity thermogenesis.9- Impaired protein synthesis:
Sleep deprivation hinders the body's ability to build and regenerate muscle tissue.10- Increased cortisol:
Poor sleep raises stress hormone levels, which can promote muscle catabolism (breakdown).11- Decreased testosterone:
Sleep loss diminishes testosterone levels in men, compromising muscle maintenance and growth.12- Weakened recovery:
Insufficient sleep slows post-exercise recovery and adaptation.So, as you can observe , while your workouts are crucial to promote the change you want…
Without enough sleep, you won’t entirely see those changes because you can’t bounce back properly.
How much sleep do you actually need?
According to the American Academy of Sleep Medicine and Sleep Research Society:
7 to 9 hours a night.
REMEMBER :
It’s not how often or how regularly you workout that drives results. It’s how well you recuperate from those workouts that produces results.That’s why I regularly recommend the majority of guys train 3 days a week, for 20 to 30 minutes a day.
At most, 3 days a week for up to 60 minutes if your recovery is excellent and check here you’re getting 7-9 hours of sleep each night.
And focus on their sleep in the meantime.
If you’re not sure what the best kettlebell workout plans are for 3 days a week, I recommend you choose ones that:
[a] Concurrently “recomp” you - get you stronger, leaner, and more muscular at the same time
[b] Enhance your conditioning along the way
[c] Reduce the mental friction of finding the “perfect program”
I leave links to my best programs that will help you sleep soundly in the description below.
At the end of the day, efficient workouts are important.
But sleeping enough - 7 to 9 hours a night - is like the “cheat code” for the stressed , fatigued, Modern Man to get results.
Stay Strong,
Geoff Neupert