有減就有曾:10招讓你迅速增肥！
No.10 Down the fruit juice
第十名：喝果汁
If you’re looking for a quick way to put on weight, start downing glass after glass of fruit juice. While often thought to be a healthy beverage, it's really anything but. It contains far too many carbs to be on a fat-loss or weight-maintenance diet and what's worse is that a large portion of these carbs will be fructose, which gets converted to body fat much quicker since it can't be stored in the muscle cells. Solution? Opt for water, milk or green tea.
想立馬長肉？那就猛灌果汁吧。人們通常以爲果汁是健康飲料，殊不知它恰恰相反。果汁熱量極高，遠大於每日所需，更糟的是，內含大量的果糖，會首先被轉化成脂肪，而只有少量纔會儲存在肌肉裏。那我該喝什麼？喝水、牛奶或是綠茶吧。
No.9 Binge drink
第九名：過量飲酒
If you're the type to avoid drinking throughout the workweek and then go out for a night of partying on the weekend, you're going to get fat. It's quite easy to consume well over 1,000 calories on a good night of drinking, and if you add up all the chicken wings, pizza and peanuts you consume while you're at it, you could be looking at a full pound of fat gained over the course of the evening. As far as your waistline is concerned, limit alcohol consumption to one or two drinks a night, on occasion.
假如你是那種工作日不沾酒，一到週末就狂飲的人，恭喜你，很快你就能成爲一個胖子了。喝一晚的酒大約會攝入1000大卡的熱 量，更不用說那些雞翅、批薩、花生之類的下酒菜了。這一晚光脂肪攝入就有約一磅。如果你還在乎腰圍的話，那就限制酒精攝入吧，偶爾喝個一兩杯什麼的，這樣 更好。
No.8 Eat carbs
第八名：碳水化合物
If there's one thing that can make you fat quickly, carbohydrates would be it. High-carb foods, especially of the processed variety, are extremely dangerous in terms of fat gain, because they'll quickly cause your insulin levels to soar, which puts the body into a fat-storing state. With all these calories floating around in the blood with nowhere to go -- unless you've just done a very intense workout -- they're fated for fat storage. Always keep carbohydrate consumption to a moderate level and be sure to balance them out with a lean protein as well.
碳水化合物也是增肥利器中的超級利器，那些精製過的碳水化合物食品更甚，因爲它們能使你體內胰島素水平猛增，讓機體迅速進入脂肪儲備狀態。想想看，除非你剛剛纔劇烈運動過，否則，那些攝入的熱量在你體內游來游去，最終都會被趕到脂肪存儲室去的！理想的狀態，應該是保持碳水化合物一直處於合理的消耗狀態下，並與蛋白質水平和諧相配。
No.7 Eat out
第七名：下館子
Another thing you should avoid doing is eating out frequently at restaurants. Many people do a great job at avoiding fast-food fare, but what most don't realize is that dine-in restaurants are almost twice as bad. The average entree can easily pack in well over 1,000 calories and is often processed, so if you want to prevent fat gain, cook at home as often as possible.
經常下館子可不是個好主意。雖然如今大夥兒都明白快餐食品的危害了，很少去消費，但仍有很多人不清楚下館子的後果可能比吃快餐更糟糕。下一次館子，攝入的熱量很可能遠大於1000卡。所以，如果你真的不想變成胖子，那還是乖乖在家裏吃飯吧。
No.6 Take the car
第六名：乘車出行
As much as you might focus on getting in the most intense workout sessions possible, failing to look at the everyday ways you can be active will really cost you. If you hit the gym regularly but then drive everywhere (and are all-around quite lazy), this will significantly lower your overall calorie burn for the day. Just by getting out of the car and walking around more often, you can easily burn off 200 to 500 calories per day. Easy, right?
每天都在精細計算運動量？爲何不想想那些生活中可以利用的點滴呢？定時去健身房，卻無論去哪都以車代步，這樣的話，熱量的消耗會少很多。你只需要從車裏鑽出來，邁開退，每天就能多燃燒200-500大卡的熱量，簡單易行，不是嗎？
No.5 Eat greasy food
第五名：嗜食油膩
If you are going to cheat on your diet, the worst foods to do so with is high-carb, greasy fare. When you consume foods that are both high in carbs and high in fat (such as pizza, doughnuts or burgers), you're really hitting the body hard with excess calories that will lead to weight gain. Now you'll have raised insulin levels from the high-carb intake, and with those insulin levels high and your body in prime fat-storing mode, you'll quickly take the fat up and store it. If you're going to cheat, do so with lower fat, higher carb foods. This way, with the raised insulin, all the excess carbs can go toward the muscle cells to refill muscle glycogen, thus reducing the chances that you gain body fat.
嘴饞了，吃些啥？油膩食物是最差的選擇。那些富含熱量和脂肪的食物（比如批薩、甜甜圈、漢堡），無疑會給你貼上很多肥膘。油膩食物一下 肚，體內的胰島素就出來了，大量的胰島素水平會促你身體進入儲備階段，於是吃下去的東西絕大部分都成了脂肪。所以，即使偶爾犯個饞，也得注意選擇：吃那些低脂、高熱量的東西吧。這樣一來，胰島素會把過量的熱量轉移到肌肉組織裏去，以肌糖原的形式儲存起來，從而減少脂肪的增加。
No.1 Forgo your muscle-building workouts
第一名：不塑形
Do not not skip your muscle-building workouts. What some men fail to realize is just how much of a boost they will get in their metabolism and this could mean the difference between you staying lean at the end of the day and you gaining body fat by night's end. You can burn up to 200 calories over and above your usual expenditure after a very intense workout, so don't ever underestimate the power of muscle-building workouts.
千萬別放棄你的塑形計劃。有些人根本沒意識到小小的鍛鍊能給新陳代謝帶來多大的推動。漏掉這一環節，肉就會在不知覺中悄悄長回來。一次劇烈運動能燃燒掉200卡甚至更多，所以，千萬不要輕視塑形訓練！
No.4 Use commercial weight gainers
第四名：使用增肥產品
If you're someone who's trying to pack on lean muscle mass, you might be considering the use of a weight-gain product. If you want to stay lean, however, you'll want to rethink this. While you may require a high-calorie intake to build muscle, some of these commercial weight gainers pack in well over 1,000 calories, which is too much for even the biggest weight lifter. Plus, these commercial weight gainers are often filled with simple sugars, which will wreak havoc on your body and set you up for diabetes. Instead, create your own weight gainer using protein powder, raw oats and flaxseeds.
假如你打算塑造完美肌肉，那可能考慮過使用某些專門的產品。然而，假如你想保持低體脂率，那在購買前請三思。雖然肌肉的塑造需要大量熱量，但某些產品的熱量大於1000卡，遠超過一個重量級舉重選手的消耗了。而且， 這類產品往往幾乎都是糖，過多攝入易導致糖尿病。不如考慮服用蛋白質粉、粗燕麥和亞麻籽更好。
No.3 Load up on the wrong proteins
第三名：過量服用蛋白質
You're aware you need protein to build muscle, and you take this information to heart. Day after day you're loading up on all the high-protein foods you can find and don't feel ashamed to indulge in a juicy 12 oz steak when the opportunity presents itself. If this describes you, you may very well be on your way to gaining body fat. Remember that many protein-rich foods do contain high amounts of saturated fat and calories, so consuming too many of them will put you on the quick road to obesity. Instead, choose leaner sources of protein, and consume them in moderation. Men naturally gravitate toward protein-rich foods whenever they have a craving, but remember that you can get too much of a good thing.
你可能知道塑造肌肉需要蛋白質，並把這點牢記在心。於是每天你都儘可能地攝入所有能找到的高蛋白食物，神馬牛排肉塊的，一概不拒絕。但是，如果真這麼做，你會發現自己的體脂含量一天天在水漲船高。要知道，雖然很多高蛋白食物的確富含飽和脂肪和熱量，但同時它們也會導致肥胖。人類的天性導致無論需要與否，我們永遠對高蛋白食物有偏愛，但請記住，再好的東西吃多了，也會出問題。
No.2 Move back home
第二名：搬回父母家中
In today's tight financial times, more and more adults are choosing to move back in with their parents. If you're looking to maintain a lean body, though, this may be the last thing that you want to do. Surrounding yourself with all of your mom's high-fat, high-calorie cooking will likely lead to excess calorie consumption. With someone else doing the cooking and you strictly focused on the eating, you're headed for a bad situation as far as your belly fat is concerned.
當今經濟不景氣，很多成年人都選擇搬回父母家住了。但是，回家可不是個保持身材的好主意。回家意味着被“母親牌”的高脂、高卡食物環繞，不知覺就會吃過量。“別人做飯我來吃”，聽上去多美好啊，不過肥得也會不一般地快哦。
