The Consistency Report – Volume 7

Here is something to think about. The "good ole days" rarely happen in the moment.

It's always "back in the day" — never "right now." So what do we do with that?

Simple, do everything we can to make the most of the present moment.

Stack good days. Spend time with people you care about. Train hard. Go outside. Make things. And maybe don't take it all so seriously.

Because one day you will look back and realize that the good ole days were just a bunch of regular Tuesdays where you showed up, got after it, and maybe grilled something decent.

Here is what I have for you this week.

Fitness: Sleep Like It Matters

One of my goals for the second half of the year is to take sleep seriously.

Not just "I'll try to get to bed earlier," serious — I mean intentional.

7–9 hours. Consistent bedtime. Wind-down ritual. Less burning the candle at both ends.

To be honest, my sleep has been rough for a long time. And over the past few weeks, it's been terrible.

Time to fix that. The research is overwhelming:

• Better recovery

• More strength and muscle

• Easier time staying lean

• Better mood and energy

If you're like me, sleep is the lowest-hanging fruit for progress in the gym, at work, and in life. If you're not consistently getting 7 hours or more, that's your starting point.

Earlier this week, I wrote a Body Recomposition Guide article. In it, here is what I wrote about sleep:

Training and nutrition get all the attention, but recovery is what ties it all together. If you're not recovering well, you won't hold onto muscle, you won't lose fat efficiently, and your progress will stall.

Think of sleep as your body's nightly maintenance window. Getting 7–9 hours each night helps balance key hormones like testosterone, growth hormone, and cortisol — all crucial for muscle retention and fat loss. Short-changing your sleep is like slamming on the brakes when you're trying to drive forward.

Mindset: Stop Overthinking

There's no "one right way" to do anything, just the way that works for you.

We waste so much time trying to find the perfect plan. The right macros, the best split, the ideal job, the flawless routine. And sometimes we forget: Progress starts when you stop overthinking and start doing.

Try something. Anything. And if needed, adjust. Keep going and keep trying. That's the formula.

What I'm Into

Walking: I know, I talk about this every other week. But walking more is always a good idea. When in doubt, go for a walk.

It's easy to underestimate the cumulative impact of low-intensity movement for achieving fat loss, reducing stress, and fostering creative thinking. "All truly great thoughts are conceived while walking." - Nietzsche.

The Beach: I live at the beach, but until recently, I barely went. This summer, I set a goal to change that, and I've already been three times over the past week and a half. The tan I have shows it, too. A little tan makes it look like you added a couple of pounds of muscle.

This Week on The Podcast

This week, we have only one podcast, but it's a good one.

Ep. 514 – When to Break the Fitness Rules (And When to Follow Them)

Have you ever heard the expression "you have to know the rules so you know when to break them?" In this episode, we explore when it actually makes sense to deviate from the textbook fitness rules and go against the grain. Whether it's ditching strict form or not tracking training volume, we cover the gray areas that most lifters face but few talk about. 

-> https://kylehuntfitness.com/when-to-break-the-fitness-rules-and-when-to-follow-them-ep-514/

Final Thought

Most of what matters doesn't feel urgent, but it matters every day. Don't wait for a "perfect week" to get things in order. Just keep showing up.

Stay consistent. See you next week.

—Kyle

PS — Ready to level up your training?

I'm taking on new online coaching clients. If you want a program built for your goals — and the accountability to stick with it — let's chat:

👉 Hunt Fitness Coaching