Weight Gain with Plank Exercise
Being underweight or skinny can be both embarrassing and demoralizing for anyone. There are many reasons for a person being underweight or skinny. These causes include hereditary factors, shortage of food (poverty), drug abuse, underlying health problems, and improper nutrients metabolism. Thus, people opt for different ways to put on weight like weight gain supplements, medicinal drugs, and overeating. However, these all are considered to be unhealthy ways to gain weight. Luckily, you can healthily gain weight by doing certain exercises and following some important tips. To help you better, here are some facts and expert tips for weight gain with plank exercise.
What Is Plank Exercise?
Plank is a highly effective full-body exercise as well as a yoga pose to tone and build the body. Fitness experts all around the world recommended this exercise to improve stability, balance, and strengthen all the major body muscles. The best thing about the plank exercise is that you don’t need any equipment to do this exercise. Although, most people use planks to burn extra fat from their bodies, yet it can help in weight gain too. For this, you just need to follow some daily life tips that are targeted to boost your weight gain process.
How To Do A Plank Pose?
Here are the steps to perform the standard or traditional plank pose correctly.
- Get down on the floor on all fours i.e. facing downwards with body balanced on extended arms and knees.
- Extend your legs straight backward to bring your ankles, knees, hips, back, shoulders, and neck in a straight line. Also, keep your arms completely straight and don’t let your body dip down.
- Hold this position for as long as possible, without getting out of the position.
- When you can hold the position anymore, slowly lower your body down to the floor.
- Repeat these steps at least 2-3 times daily.
Must-Follow Tips To Gain Weight With Plank
By combining these tips with daily plank exercise, you can easily put on weight in no time.
Consume More Calories
When it comes to the everyday calorie intake requirements, men require approximately 2200 calories and women require 1900 calories. So if you want to gain around 500g weight weekly, you’ll need to increase your caloric intake by 1000 calories. Thus, you will have to consume 4-5 meals in larger portions each day to get good results in little time. However, calorie-dense foods should be healthy ones rather than oily and fried junk foods.
Calorie-Dense Foods
Add calorie-dense foods to your diet instead of low-fat ones. Some of the top calorie-dense foods include dairy, seafood, meat, and eggs, etc. These foods will help to improve muscle mass and boost your weight gain process.
Protein-Rich Foods
When it comes to building muscle mass for weight gain, protein-rich foods play a major role. This is one of the main reasons why bodybuilders consume loads of proteins to build a bulky and muscular body. Some of the best protein-rich foods include eggs, seafood, meat, peas, lentils, pulses, and full-fat dairy products. Furthermore, proteins will help to shape your muscles to make your body look fitter rather than obese.
High-Calorie Snacks
We all love to eat snacks in-between meals, don’t we? However, if you want to gain weight replace your unhealthy and fried snacks with healthy and calorie-dense ones. This will not only help to increase your body weight but also provide several health benefits too. Some of the healthiest calorie-dense snacks include cereals, peanut butter, nuts, dried fruits, dairy, and crackers, etc. Make sure to consume one or two snacks daily for better results.
Calorie-Dense Drinks
Now and then, we all love to drink beverages other than water. However, it’s important to consume healthy drinks filled with calories to boost weight gain. Don’t drink harmful and carbonated drinks like cola or soda. Instead, try drinking full-fat milk, fruit juice, and energy drinks that contain healthy fats.
Intense Exercises
Exercise plays a major role in stimulating the metabolism and increasing the appetite of a person. Plank is one of the best exercises to boost metabolism and digestion. With increased appetite, you can consume more calorie-dense foods and beverages for quick weight gain. But if you are doing simple exercises like running and walking, you will not be able to gain weight. Along with plank, try doing exercises that target various body muscles like squats, lunges, pushups, and pull-ups, etc.
Exercise with Weights
If you have strengthened your core enough that you feel no strain while planking, attach weights to your body. When it comes to gaining muscle mass to increase weight, exercises that include weights are the best. These exercises mainly include dumbbells, weight rods, and kettlebells, etc. Most of these workouts are designed to targets specific muscles or groups of muscles in the body. Some examples of these workouts include dumbbell squats, deadlifts, barbell row, overhead shoulder press, bench press, and bicep curls, etc.
Be Consistent
If you want to get visible results in little time, then be consistent to do planks and other exercises daily. Don’t get frustrated within a week or so for not getting results as it might take some time. This mainly happens because the body takes time to get used to workouts and new diet plans.
The Bottom Line!
Planking is a great exercise for toning, building, and strengthening the body. However, if you don’t follow the above-mentioned tips, you may lose weight rather than gaining it. There are many different variations of the traditional plank pose that you must try. These include side plank, forearm plank, plank hip dips, plank jacks, and plank walk, etc. Furthermore, get a personalized weight-gain diet plan from a licensed nutritionist to get quick results in little time.
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