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.
