The UNDERSTATED Kettlebell Workout CHAMPION ( Annihilates your results)
If I told you by making one simple adjustment in your life, you could see the following:
[+] Accelerated strength gains - your KBs start feeling lighter and you’re lifting heavier bells
[+] More muscle mass - tighter shirt sleeves and broader shoulders
[+] Reduced body fat - looser pants
[+] Higher 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
[+] Reduced hunger - and reduced desire for junk food and other cravings
[+] Reduced decision fatigue and click here feeling overwhelmed and more calm, collected, coolheadedness
Would you do 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 brush me off 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 suffer the following:
1- Impaired 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- Lowered immune function (increasing susceptibility to infections).
4- Mental health issues (including greater risk of depression and anxiety)
5- Hormonal disruption:
Poor sleep changes key hormones involved in appetite regulation, particularly increasing ghrelin (hunger hormone) and lowering leptin (satiety hormone).6- Insulin resistance:
Sleep loss reduces insulin sensitivity, encouraging fat storage, especially visceral fat.7- Higher caloric intake:
Sleep-deprived individuals tend to consume higher calories, particularly from high-carbohydrate and high-fat foods.8- Decreased energy expenditure:
Sleep loss may diminish physical activity and non-exercise activity thermogenesis.9- Impaired protein synthesis:
Sleep deprivation impairs the body's ability to repair and regenerate muscle tissue.10- Elevated cortisol:
Poor sleep boosts stress hormone levels, which can trigger muscle catabolism (breakdown).11- Reduced testosterone:
Sleep loss reduces testosterone levels in men, hindering muscle maintenance and growth.12- Impaired recovery:
Insufficient sleep obstructs post-exercise recovery and adaptation.So, as you can notice, while your workouts are important to promote the change you want…
Without enough sleep, you won’t completely see those changes because you can’t heal 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 often you workout that produces results. It’s how well you recover 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 optimal and you’re getting 7-9 hours of sleep each night.
And improve 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 focus on ones that:
[a] Concurrently “recomp” you - get you stronger, leaner, and more muscular at the same time
[b] Boost 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 rest deeply 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