瘦男必备：十招让你迅速增肥(图)(2)

　　嘴馋了，吃些啥？油腻食物是最差的选择。那些富含热量和脂肪的食物(比如批萨、甜甜圈、汉堡)，无疑会给你贴上很多肥膘。油腻食物一下 肚，体内的胰岛素就出来了，大量的胰岛素水平会促你身体进入储备阶段，于是吃下去的东西绝大部分都成了脂肪。所以，即使偶尔犯个馋，也得注意选择：吃那些低脂、高热量的东西吧。这样一来，胰岛素会把过量的热量转移到肌肉组织里去，以肌糖原的形式储存起来，从而减少脂肪的增加。

　　No.4 Use commercial weight gainers

　　第四名：使用增肥产品

　　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，那可能考虑过使用某些专门的产品。然而，假如你想保持低体脂率，那在购买前请三思。虽然肌肉的塑造需要大量热量，但某些产品的热量大于1000卡，远超过一个重量级举重选手的消耗了。而且， 这类产品往往几乎都是糖，过多摄入易导致糖尿病。不如考虑服用蛋白质粉、粗燕麦和亚麻籽更好。

　　No.3 Load up on the wrong proteins

　　第三名：过量服用蛋白质

　　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质，并把这点牢记在心。于是每天你都尽可能地摄入所有能找到的高蛋白食物，神马牛排肉块的，一概不拒绝。但是，如果真这么做，你会发现自己的体脂含量一天天在水涨船高。要知道，虽然很多高蛋白食物的确富含饱和脂肪和热量，但同时它们也会导致肥胖。人类的天性导致无论需要与否，我们永远对高蛋白食物有偏爱，但请记住，再好的东西吃多了，也会出问题。

　　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。

　　当今经济不景气，很多成年人都选择搬回父母家住了。但是，回家可不是个保持身材的好主意。回家意味着被“母亲牌”的高脂、高卡食物环绕，不知觉就会吃过量。“别人做饭我来吃”，听上去多美好啊，不过肥得也会不一般地快哦。

　　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。