The Energy Paradox - Week 5 of Sifu’s Challenge

There is only one undisputed way to generate more energy within your body without relying on substances like sugar, caffeine, or other stimulants or depending on someone else’s energy. That method is exercise - rapid movement.

Many people feel they can’t exercise because they “don’t have the energy,” yet the only way to create energy is to start moving. If you think you can’t, think again - and find ways to entice, motivate, trick, or force yourself to begin.

The easiest way to start is simply to walk. Do it for a few days, then build on it. Before you know it, you’ll have a routine - and more energy than you thought possible.

If you have not started yet, follow the plan starting with the Week 1.

Here is the plan for this week:

Goal: Increase circuit intensity and walking duration.

•  Walking: 25-30 min brisk walk (3.5-4.0 mph).

•  Circuit: 3 rounds of the following:

•  Body Weight Squats: 15 reps

•  Knee Push-Ups (or try standard push-ups if ready): 10-12 reps

•  Plank Hold: 25-30 sec

•  Lunges: 10 reps per leg

•  Frequency: 4-5 days/week.

•  Total Time: ~40 min per session.

•  Tips: Add a 5-sec pause at the bottom of squats for extra challenge. Engage core during lunges.

Weekly Schedule Example (Week 5)

•  Monday: Warm-Up Walk (5 min), Circuit (3 rounds: 15 squats, 10 knee push-ups, 25-sec plank, 10 lunges/leg), Cool-Down Walk + Stretch (10 min).

•  Tuesday: Rest or active recovery (15 min light walk).

•  Wednesday: Same as Monday.

•  Thursday: Rest or active recovery.

•  Friday: Same as Monday.

•  Saturday: Same as Monday.

•  Sunday: Rest.

Progress Tracking

•  Log: Track walking time/distance (use a phone app or watch) and circuit reps/sets in a notebook or app.

•  Check-Ins: At the end of weeks 2, 4, 6, and 8, note how you feel (energy, strength, ease of exercises).

•  Milestones:

•  Week 2: Complete all 4 workouts consistently.

•  Week 4: Walk 25 min without stopping.

•  Week 6: Complete 3 circuit rounds with good form.

•  Week 8: Perform a 40-sec plank or try standard push-ups.

Additional Tips

•  Form First: Prioritize proper form to prevent injury. For example, keep knees behind toes in squats and lunges.

•  Progression: If an exercise feels too easy, increase reps by 2-3 or add a 5-sec hold (e.g., at the bottom of a squat). If too hard, reduce reps or rounds.

Nutrition - Time Your Snacks

•  Tip: Eat a small snack with carbs and protein 1-2 hours before workouts (e.g., apple with 1 tbsp peanut butter).

•  Why: Pre-workout snacks fuel your walks and exercises, improving performance and preventing fatigue.

•  How: Keep it light (100-200 calories). Other options: banana with a few almonds or yogurt with berries.

Keep up the good work, and stay tuned for Sifu’s dietary emergency plan for the upcoming holidays. Let us know if you have any tips to share with our community.