The UNDERSTATED Kettlebell Workout CHAMPION (Destroys your results)
If I told you by making one simple change in your life, you could see the following:
[+] Faster strength gains - your KBs start feeling lighter and you’re lifting heavier bells
[+] Greater muscle mass - tighter shirt sleeves and broader shoulders
[+] Lowered body fat - looser pants
[+] Higher energy - say goodbye to the 2pm crash and the need for coffee or an energy drink
[+] Reduced stress, anxiety, and even negative thoughts - and increased peace
[+] Reduced hunger - and less desire for junk food and other cravings
[+] Lower decision fatigue and feeling overwhelmed and greater 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 expose yourself to the following:
1- Impaired cognitive function (including memory problems, decreased concentration, and impaired decision-making).
2- Metabolic dysregulation (including insulin resistance and heightened risk of type 2 diabetes)
3- Weakened immune function (increasing susceptibility to infections).
4- Mental health issues (including greater risk of depression and anxiety)
5- Hormonal disruption:
Poor sleep alters key hormones involved in appetite regulation, particularly raising ghrelin (hunger hormone) and decreasing 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 greater calories, particularly from high-carbohydrate and high-fat foods.8- Lowered energy expenditure:
Sleep loss may decrease physical activity and non-exercise activity thermogenesis.9- Impaired protein synthesis:
Sleep deprivation impairs the body's ability to build and regenerate muscle tissue.10- Raised cortisol:
Poor sleep boosts stress hormone levels, which can promote muscle catabolism (breakdown).11- Decreased testosterone:
Sleep loss diminishes testosterone levels in men, affecting muscle maintenance and growth.12- Hampered recovery:
Insufficient sleep slows post-exercise recovery and adaptation.So, as you can notice, while your workouts muscle are essential to promote the change you want…
Without enough sleep, you won’t FULLY 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 restore from those workouts that produces results.That’s why I routinely 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 great and you’re getting 7-9 hours of sleep each night.
And work 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 provide links to my best programs that will help you rest deeply in the description below.
At the end of the day, effective workouts are important.
But sleeping enough - 7 to 9 hours a night - is like the “cheat code” for the overworked , fatigued, Modern Man to get results.
Stay Strong,
Geoff Neupert