😴 Why Your Workouts Aren’t Working Without Sleep

PLUS: The “Water First” Method That Cuts Cravings Fast

Author

Ryan Engel
January 20, 2026

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why your workouts aren’t working without sleep

  • Pro Tip: The “Water First” method that cuts cravings fast

  • Question from Our Readers: “Is it bad to train the same muscles twice a week?”

  • Fit Trivia: Which 80s action star turned down the lead role in Die Hard before Bruce Willis took it?

Why Your Workouts Aren’t Working Without Sleep

Let’s be blunt:

If your sleep sucks, your results will too; no matter how hard you train or how clean you eat.

Here’s what happens when you consistently get under 6 hours of sleep:

  • Testosterone drops

  • Cravings go up (especially for carbs and sugar)

  • Cortisol rises = more belly fat

  • Muscle recovery tanks

Prioritize these for better sleep:

  • No screens 60 minutes before bed

  • Magnesium and hydration throughout the day

  • Keep a consistent sleep/wake schedule, even on weekends

If you want better workouts, recovery, and fat loss, start in the bedroom.

FROM RYAN’S DESK

Comfort is subtle. It doesn’t stop you; it slows you. Each easy choice pulls you further from your potential. Comfort maintains; challenge transforms. Be the guy who chooses the harder path when it matters. That’s where strength is earned.

Pro Tip: The “Water First” Method That Cuts Cravings Fast

Before your next meal or snack, try this:

Drink a full glass of water first. Wait 5 minutes.

This simple habit:

  • Reduces mindless eating

  • Helps you distinguish hunger vs boredom

  • Improves digestion and energy

Bonus: aim for half your bodyweight in ounces of water daily (e.g., 200 lbs = 100 oz).

It’s a small habit that compounds daily.

Question from Our Readers:

“Is it okay to train the same muscle group twice per week?”

— Jeremy, 51, from Las Vegas

Absolutely, Jeremy—and in many cases, it’s optimal.

For men over 40, training each muscle group 2x/week is a great way to:

  • Build more strength and muscle

  • Improve recovery through increased blood flow

  • Avoid the overkill of one “mega” session per week

Example:

Upper/Lower split or Push/Pull/Legs repeated every 6–7 days works well.

Just be sure to allow 48–72 hours between hitting the same muscle group intensely.

Fit Trivia: Which 80s action star turned down the role of John McClane in Die Hard before Bruce Willis took it?

Answer: Sylvester Stallone. Stallone passed on the role, along with Arnold Schwarzenegger and Burt Reynolds, opening the door for Bruce Willis to make action-movie history.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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