瘦男必备：十招让你迅速增肥(图)

　　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。

　　想立马长肉？那就猛灌果汁吧。人们通常以为果汁是健康饮料，殊不知它恰恰相反。果汁热量极高，远大于每日所需，更糟的是，内含大量的果糖，会首先被转化成脂肪，而只有少量才会储存在肌肉里。那我该喝什么？喝水、牛奶或是绿茶吧。

　　No.9 Binge drink

　　第九名：过量饮酒

　　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。

　　假如你是那种工作日不沾酒，一到周末就狂饮的人，恭喜你，很快你就能成为一个胖子了。喝一晚的酒大约会摄入1000大卡的热 量，更不用说那些鸡翅、批萨、花生之类的下酒菜了。这一晚光脂肪摄入就有约一磅。如果你还在乎腰围的话，那就限制酒精摄入吧，偶尔喝个一两杯什么的，这样 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级利器，那些精制过的碳水化合物食品更甚，因为它们能使你体内胰岛素水平猛增，让机体迅速进入脂肪储备状态。想想看，除非你刚刚才剧烈运动过，否则，那些摄入的热量在你体内游来游去，最终都会被赶到脂肪存储室去的！理想的状态，应该是保持碳水化合物一直处于合理的消耗状态下，并与蛋白质水平和谐相配。

　　No.7 Eat out

　　第七名：下馆子

　　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。

　　经常下馆子可不是个好主意。虽然如今大伙儿都明白快餐食品的危害了，很少去消费，但仍有很多人不清楚下馆子的后果可能比吃快餐更糟糕。下一次馆子，摄入的热量很可能远大于1000卡。所以，如果你真的不想变成胖子，那还是乖乖在家里吃饭吧。

　　No.6 Take the car

　　第六名：乘车出行

　　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?

　　每天都在精细计算运动量？为何不想想那些生活中可以利用的点滴呢？定时去健身房，却无论去哪都以车代步，这样的话，热量的消耗会少很多。你只需要从车里钻出来，迈开退，每天就能多燃烧200-500大卡的热量，简单易行，不是吗？

　　No.5 Eat greasy food

　　第五名：嗜食油腻

　　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。