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weight gain with plank training
Being underweight or skinny can be both embarrassing and depressing for anyone. There are many reasons why a person is underweight or thin. These causes include hereditary factors, lack of food (poverty), drug abuse, underlying health problems, and improper metabolism of nutrients. Therefore, people choose different ways to gain weight, such as weight gain supplements, drugs, and overeating. However, these are all considered unhealthy ways to gain weight. Fortunately, you can gain weight healthily by doing certain exercises and following some important tips. To help you better, here are some facts and expert tips for gaining weight with plank training.
What is a plank exercise?
Plank is a very effective full body exercise and yoga pose that strengthens and builds the body. This exercise is recommended by fitness experts around the world to improve stability, balance and strengthen all the major muscles of the body. 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 excess fat from their body, it can also help with weight gain. For this, all you need to do is follow some daily life tips aimed at boosting your weight gain process.
How to do plank pose?
Here are the steps to properly perform a normal or traditional plank pose.
- Land on the floor on all fours, i.e. face down, body balanced on outstretched arms and knees.
- Extend your legs straight back so that your ankles, knees, hips, back, shoulders and neck are in a straight line. Also, keep your arms completely straight and don’t let your body sag.
- Stay in this position as long as possible without leaving the position.
- When you can no longer hold the position, slowly lower your body to the floor.
- Repeat these steps at least 2-3 times a day.
Tips for increasing weight with Plank
By combining these tips with a daily plank workout, you can easily gain weight in no time.
Consumes more calories
When it comes to daily caloric intake requirements, men need about 2200 calories and women need 1900 calories. So if you want to gain about 500g per week, you need to increase your caloric intake by 1000 calories. Thus, you need to consume 4-5 meals in larger portions every day to get good results in a short time. However, high-calorie foods should be healthy rather than oily and fried junk food.
High-calorie foods
Add high-calorie foods to your diet instead of low-fat foods. Some of the high-calorie foods are dairy products, seafood, meat and eggs, etc. These foods help in improving muscle mass and enhancing the weight gain process.
Protein-rich foods
When it comes to building muscle mass for weight gain, protein-rich foods play an important role. This is one of the main reasons why bodybuilders consume a lot of protein to build a bigger and more muscular body. Some of the best protein-rich foods include eggs, shellfish, meat, peas, lentils, legumes, and full-fat dairy products. In addition, proteins help shape your muscles so that your body looks better than fat.
High-calorie snacks
We all love to snack between meals, right? However, if you want to gain weight, replace unhealthy and fried snacks with healthy and high-calorie ones. This not only increases body weight but also provides several health benefits. Some of the healthiest high-calorie snacks include cereals, peanut butter, nuts, dried fruits, dairy products, and crackers, etc. Make sure to eat one or two snacks daily for better results.
Calorie-rich drinks
Every now and then we all love to drink beverages other than water. However, it is important to consume healthy drinks that are full of calories to increase weight gain. Do not drink harmful and carbonated drinks such as cola or soda. Instead, try drinking full-fat milk, fruit juice, and energy drinks that contain healthy fats.
Intensive exercises
Exercise plays an important role in stimulating metabolism and increasing a person’s appetite. Plank is one of the best exercises to speed up metabolism and digestion. With an increased appetite, you can consume more high-calorie foods and drinks for rapid weight gain. But if you do simple exercises like running and walking, you will not be able to gain weight. Along with the plank, try exercises that target different muscles of the body, such as squats, lunges, push-ups and pull-ups, etc.
Use with Weights
If you’ve strengthened your core enough that you don’t feel the strain while doing the plank, strap weights to your body. When it comes to building muscle mass to increase weight, exercises involving weights are the best. These exercises mainly include dumbbells, barbells and kettlebells etc. Most of these exercises are designed to target specific muscles or muscle groups in the body. Some examples of these exercises are dumbbell squats, deadlifts, barbell rows, overhead presses, bench presses, and biceps curls, etc.
Be consistent
If you want to get visible results in a short time, do planks and other exercises consistently every day. Don’t get frustrated if you don’t get results within a week, it may take some time. This is mainly because the body takes time to get used to the exercises and new diet plans.
Bottom line!
Planking is a great exercise for toning, building and strengthening the body. However, if you don’t follow the tips above, you may end up losing weight instead of gaining it. There are many different variations of the traditional plank pose that you need to try. These include Side Plank, Forearm Plank, Plank Plank, Plank Support and Plank Walk etc. Also, get a personalized weight gain diet plan from a licensed nutritionist to get quick results in a short time.
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