The WEIRD Side of Planking For Weight Loss
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Are Planks Good For Weight Loss? Yes, but… For this video, I`m gonna share with you how planks help lose weight and the not-so-pleasant side of this popular core strengthening exercise.
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In a nutshell:
When it comes to losing fat and developing a strong core, there`s only so much progress you could get from countless reps of sit-ups and crunches.
But first off, how many calories do planks burn?
Are there different plank variations that can highly boost your weight loss progress?
By the end of this video you`ll have learned a secret planking technique that will double the calories you burn whilst planking.
The plank has rightfully earned its place as one of the best core exercises because of its intensity and ability to stimulate the abs.
In comparison to crunches and sit-ups, planks place lesser pressure on the lower back muscle since the spine should be maintained in a neutral position when planking.
And if performed correctly, planks engage your whole midsection area, otherwise known as the core.
A strong core leads to improved athletic performance and enhanced body balance.
And being an isometric exercise, planks allow you to train your core without moving.
Among the variety of benefits of plank, weight loss is one.
Plank As A Weight Loss Tool The plank is a full-body exercise.
Because of the simultaneous engagement of multiple muscles, they`re good for weight loss.
When it comes to calorie burn, a plank isn`t at the top of the list of exercises that burn the most amount of calories.
Nevertheless, the plank burns approximately 2 to 5 calories per minute, based on body weight.
And what planks don`t offer through calorie burning they absolutely more than make up for by toning and strengthening your midsection.
The amount of calories you burn while planking is based on several factors including body weight, metabolism rate, and muscle-to-fat ratio.
Just take note that the more repetitions you do, the more calories you will burn.
In my case, since I have a high muscle-to-fat ratio, I burn more calories during rest periods in between plank reps.
As such, those variations may burn more calories too.
Standard Plank Performing with your hands is the traditional position for planks.
Beginners, individuals with a very weak core, or those who just recently recovered from a lower back injury can benefit the most from this plank variation.
To do a standard plank: Kneel on the floor and place your hands on the floor.
Your hands should be directly under your shoulders and your fingers pointed straight.
Your body must be in a straight position throughout the entire exercise.
These are: Cons - Places a lot of stress on your wrists Because you`re doing planks with your hands and wrists you have to bear a huge portion of your weight.
- Burns your shoulders more Standard planks require more shoulder stability than forearm planks or planks on your elbows.
I knew someone who had a strong core yet had weak shoulders.
Because of it, he couldn`t hold a plank with his hands as long as he could hold a forearm plank.
The forearm plank is also great for heavier people because their hands and wrists don`t need to be strained in holding up as much weight.
Second, raise yourself by pushing your forearms into the floor and pushing yourself through your toes.
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I took my Plank from 1 min to 3 min in 1 month doing a 1 plank workout once a week.
-Have a goal to do 10 Planks in 1 day at a length of your current ability. (took me 7 hours)
- Increase your plank time each week by 15 - 30 sec. x 10 sets.
- Week 4 set a goal triple your Week 1 starting time, see how close you can get to it 1x. (or past it)
- Tips: Close your eyes and take in 10 slow breaths in through your nose , out your mouth. Then do another 10. Try to focus on something other than the shaking and burn.
-Recognize that even though your heart rate will increase a 1.5 min burn is virtually identical to a 3 min It's just a matter of how long you WANT to deal with it.
I would like to watch the exercise VDO that really gives viewers the best exercise experience. The videos seem to have a well-planned workout and well showcase exercises of all difficulty levels.
People who love exercise will love this VDO because it explains exactly how each exercise affects the body and how to do it right. How to play fitness in different ways So that the audience can do it correctly and safely.
In addition, the captured scenes of the video look natural and beautiful. Make the audience feel motivated to exercise more as well.
Finally, I would like to commend that this VDO is a quality video and very useful for those who want to start exercising or increase their exercise expertise. Best regards and congratulations to the creators of this VDO for creating the most wonderful and useful content.
Great video!
I love planks, I do forearm ones every morning as first exercise (of the many I do in the very early morning), 4 and a half minutes in one go, but I want to reach the 5 minutes mark. Did you know that the time record for a continued one go plank stands at some 9 hours? It is on youtube.
I have lost 46 kgs/ 100 lbs. My advice to you all is diet is 100% what brings weight loss. Calories in calories out. Focus on diet for weight loss and strength training for fat loss and muscle building. Eat less carbs.
My 100lbs weight loss was purely diet. I did not exercise at all. Now I hit the gym for toning and more fat loss.
Awesome sharing. Now I need to figure which plank suits me the best.
Maybe add more seconds every day.
I discovered that secret technique accidentally. I felt breathing faster will increase holding duration, I use it for confort but glad to know its for efficiency.
I'm so glad I stumbled upon this video. It's motivated me to take charge of my health and make positive changes towards my fat loss goals.
You decided all that during a 10 min. video, did you?
@@jimdent351 spot on 😅
@@muscle2health Someone had to say it. 🤣
Planks are great but they don't do that much for weight loss.
I took planking, started for a minute, until 120 seconds standart to 100 seconds forearm, I have lost fat, but gained some muscles (mostly biceps and bottom core) that progress was for a month,
@6:17 It's even harder holding the "Profer" form.
LIKE SENT 😊
Thanks you 🙏🇸🇦
I ditched the vehicle for a bike.
GAME CHANGER 😳
I got written up for body odor... I'm guessing you have a shower at work?
I suggest to combine good defict diet , exercise cardio and planking so that when you lose fat your belly look toned
Try this plank variation, in the plank position do mountain climbers your elbows planked on ground. This is the most difficult and painful plank I've tried so far
I love these and also the plank jumping jacks as well
problem is people over due the core which causes injury or lack of recovery and lowered goals.
This feels like a poorly put together middle school presentation.
30s to 1min? I got 1 min at first try. I am doing it for 3 days and I usually do 2 sets of 1 min aside the 4 x10 abdomen with 7.5kg weight. I chose planks because razing my legs made my nerve in lower back flair out. Unfortunately after 3 months of exercising, while my upper abdomen muscles started to take a vague shape, the lower fat doesn't seem to go away.
eat less pasta
The best way to lose weight is to lay off the pizza and eclairs, not planks. Something this video completely neglects is diet: you can plank all day long for month and months, and not lose a single pound if your diet is bad. If your caloric intake is too high, you will never lose weight no matter how much you exercise. Planking is good for strengthening your core muscles, but it's not some secret hack for losing weight. Abs are made in the kitchen.
more like abs are hidden in the kitchen
It's not even close to the best exercise for losing fat.
Lucky for me, I did planks. I lost some fat because of it! 😁
Planking is a popular exercise that is often recommended for weight loss and strengthening the core muscles. However, there are some potential drawbacks or side effects to consider when using planking for weight loss. Here are a few examples:
1)Overuse injuries: Planking can be a high-intensity exercise, especially if you hold the position for an extended period of time or perform it frequently. This can increase the risk of overuse injuries, such as strains or sprains in the shoulder, back, or neck.
2)Limited calorie burning: While planking can help to strengthen your core muscles, it may not be the most effective way to burn calories for weight loss. Planking burns fewer calories than other cardiovascular exercises like running, cycling, or swimming.
3)Limited muscle engagement: While planking does target the core muscles, it does not engage other muscle groups in the body to the same extent as other exercises. To get the most out of your workout and maximize calorie burn, it is important to incorporate a variety of exercises that target multiple muscle groups.
4)Plateau effect: If you only perform planking exercises, your body may adapt and stop responding to the same stimulus, leading to a plateau in weight loss or muscle gain. To avoid this, it is important to change up your exercise routine and incorporate new exercises over time.
Overall, while planking can be a useful exercise for strengthening the core muscles and improving posture, it should not be relied upon as the sole method for weight loss. Incorporating a variety of exercises and focusing on a balanced diet and lifestyle will provide the best results for sustainable weight loss.
READ THIS ARTICLE AND MAKE SURE YOU DON'T MAKE THESE MISTAKES WHILE TRYING TO LOSE WEIGHT>>>>>>fitnesstechpro.blogspot.com/2023/03/mistakes-we-do-while-reducing-fat.html
If people just stopped to eat garbage foods maybe they would get some results.... People love to complain instead of doing what needs to be done, they like their bread so much..
@@muscle2health The person is right but you had to bring in your typical bullshit err virtue signaling. The body adapts to any exercise which is why you have to vary the exercises and intensity to trick your body.
thanks chatgpt
I am 250 lbs how many calories burn per minute
Workouts DO NOT CAUSE WEIGHT LOSS IN ANY SIGNIFICANT MANNER
LOWER CALORIE INTAKES DO
EAT LESS and EAT LESS JUNK
Good advice.
Exercise does help a lot though, reduces cravings, helps digestion. Etc.
Oh and you can marathon that does effect weight loss in a significant manner but the average Joe might end up dead trying it.
Lifting weights is great. As long as you do it right. Lifting, a little cardio, caliatenics and stretching some yoga
Very interesting. I had not done planks or gone to a gym since before I got married (1990). Came across this video and decided to try it out. To my surprise, I could keep a plank without much effort for many minutes. I asked my wife to tell me if I was not keeping a straight body, but still, I was able to keep the plank for 10 minutes and stopped because I got bored. What am I doing wrong?
4 potential factors:
1. Your job could be a reason as core muscles are among the muscles most easily trained simply as a result of walking, carrying in your work life. The 1 minute mostly applies to overweight desk workers who can barely stand up.
2. Weight. If you don't usually work out but have very little low body fat regardless you will be able to plank well.
3. Form. Especially if you are a lighter individual with genetically strong joints you can get away (unhealthily) with putting more load into your joints rather than your muscles. This happens if you hang in your shoulders instead of properly activating the scapula or more likely if you arch or bottom out your lower back. Needless to say that all three can result in long-term injury and should be avoided at all cost even though it can prolong your plank.
4. Training. Counterintuitively, for people who specialize in heavy lifting with limited cardio as many do these days, their muscle mass increases but their sustained power output does not really get much better and as a result you have extremely fit people who can do 50kg weighted sit ups but cannot actually hold a plank for more than 3 minutes as their muscles work mostly in the anaerobic range (being composed of oxidative muscle fibres which results in larger muscles and higher short-burst power). If you work out passively, (e.g. like you walk a lot on the job) or if you do a lot of cardio you will instead develop slow twitch muscle fibres which do not produce a lot of power or muscle mass but can sustain it for quite some time which combined with a low body fat percentage can yield very long planks from people who really don't look like they should be able to do them.
Whats the weird side???
did a 15 min plank when i was in the military now...id be lucky if could do 30 sec lol
curent record: 13 mins and 26 sec (guide myself by music and didnt relized i listen to an extendet version of the song XDD - just thought i am weaktoday and need to endure XDD)
i.e. At 4~5 Cal/minute, and doing 5 minutes a day, a single Big Mac and fries is a month of planking. Great exercise but for weight loss it is not.
4-5 Cal/minute, I could burn more by just breathing harder
plus, i like the "per minute" as there minuts in plank
if you are thinner then you hold a lighter weight. you can start with 1minute if you are thin.
Lol 30 seconds, I max it everytime on prt. 3 minutes 45 seconds while the hand w
One is great do them on your elbows, carpal tunnel and wrist pain isnt worth it
So, What was weird about it?!
Your abs exist to stop your torso for moving funny when carrying loads. Planks are great for that, for a start. The mental part is my daily meditation
Planks good, but be very careful if you are a first timer. Because I can only hold for more than 10 seconds.
3-5 calories per minute - you'd literally burn more by wanking off. Planking has massive benefits in strengthening core muscles, that's the purpose of this exercise. Stop thinking about burning calories, start thinking about reducing the calory intake and you'll be better for it.
lol I thought forearm are Standard Planks
I can plank for 28 hours. Easy
Planks are a good addition to any exercise routine, but to say cardio is the way to shed pound is a misnomer. Cardio burns calories true enough, diet and weight training will always be the way to start to lose weight. Just like planks, cardio is an addiction to any exercise program.
I never did a plank prior to a physical assessment . I was able to do five minutes without even breaking a sweat
planks are kind of useless if you do other actual core exercises. leg-lifts, bicycles, declined situps🎉
This is not an efficient exercise for fat loss. There are far more effective exercises that require more energy expenditure. Like squats, lunges and even push ups. I suspect that emphasis on this or any other "core" exercise is the concept of being able to focus fat loss individual areas of the body. In this case the abdominal area. There is no such thing as spot reduction. Videos like this, even though they put qualifiers like that cardio exercise is better for fat loss, still promote the idea of spot reduction. Videos like this play upon one's insecurities and vulnerability. As a fitness professional myself, it frustrates me to see and hear this misinformation being put out. The voice on the video sounds like it is artificial. Yet, they want you to think it is a real person.
Marathon walking or running without a change in calories. It's effective, effecient but most people can't. Because aside from discipline it also needs prep, common sense and determination. Plus Injuries are common
Can you help me with a fitness question.. I’ve been doing some cardio and light weight training with diet. Can I get abs if I go long enough or would I have to add ab workout eventually? Asking because sometimes I’m prone to stomach cramps
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During plank breathe from mouth
my record is 8 min of plank
Calories "cal", or kilo calories" "kcal"? 2 cal per minute is extreeeeeeeemely low.
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Lay -> lie
A😊😊😊😊😊😊😊😊
Calorie deficit.
Stay phat
I just learned planks take 2-5 calories per minute but take lots of energy away.
Your diet is the best way of shedding pounds,not cardio.
And intermittent fasting helps too.
@@hermesliteratus882 in what way does it help? If it helps you with maintaining a caloric deficit, great, the key factor is, however, caloric deficit. The studies that I am aware of, and meta analysis I have read don't seem to show any conclusive evidence of any significant difference between maintaining a caloric deficit vs maintaining a caloric deficit while intermittent fasting (where caloric deficit is the same). One does not seem to be superior to the other. So it seems, that it's a preference, if IF works for you to maintain CD, great, if you can't do IF, but can consistently maintain a CD, great, either one will result in weight loss. And as long as you provide at least a moderate level of muscule stimulus through the process, you are less likely to lose muscle mass in the process.
I mean, unless there's scinece that I am not aware of on this? I will happily change my view.
@@hermesliteratus882Fasting is key as well as eating healthy, but you're allowed to cheat once in a while. But most importantly is cutting any form of sugar drinks.
Do both exercise and fastin 💀
I mean do both ...energy in and energy out
So planking ain't shit then lol
2-5 calories per minute??? is almost nothing ! try biking, you can burn at least 10000x more ! 50-100kcal in 10 minutes !
... Actually you won't. Biking is surprisingly energy effecient. Walking simple basic fking walking is a lot more effective. Still it's difficult to try someone to do it.
@@shelldie8523 yes I'll :) Biking is efficient in transportation. I can burn 800kcal in 1h (73kg, keeping around 80%HRmax)
@@bywonline well.... i burn around 1000x times more calories. on a bike up to 800000 calories per hour (800kcal), but this is during very intense hour. most if the time, i go out for few hours and burn >1500kcal
This is an odd video. The focus on calories lost is inappropriate for planks. Most exercises really.
The general rule is fitness activities will help you be healthier and fitter. DIET is the key for losing weight. 5 calories per minute is absolutely nothing in terms of weight loss.
Even cardio work barely does anything. Per minute, you lose around 10 calories from running. It's really not that much and you have to do that a looooong time to get much benefit from it in terms of weight loss.
Hence the general rule. Diet is 80% of weight loss. Exercise and other factors the remaining 20%. It's weird to focus so much of this video on weight loss.
These flying crosses and stuff are so annoying man....
No, you wrong, plank causes more pressure on a spine, that regular ab crunches. To avoid unnecessary spine movements you need to hold your back rounded. You hold your back just for a few seconds(couple of minutes max) while doing the exercise. And when you making plank you create constant pressure on your spine, by holding all belly weight. It is a back killer thing for extremely fat people like this guy - 1:48
Side effects of the plank: diastasis recti
Only if you're a woman who didn't spend enough time recovering post partum
No! Diet is for weight loss! Exercise of ant sort is secondary. Planking for weight loss is just stupid.