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。
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
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。
千万别放弃你的塑形计划。有些人根本没意识到小小的锻炼能给新陈代谢带来多大的推动。漏掉这一环节，肉就会在不知觉中悄悄长回来。一次剧烈运动能燃烧掉200卡甚至更多，所以，千万不要轻视塑形训练！