Struggling with your fat-loss attempts? Or are you currently happy with
the chiseled physique you have but fearful that you may start to pack on
Whatever the situation, by learning about some of the fastest ways to gain
weight, you can make sure to avoid them at all costs. If there's one thing
we know for certain it's that staying ripped at all times does take hard
work. Fortunately, by making sure the following 10 traps aren't in the
picture, it'll be that much easier.
Here are the 10 fastest ways to get fat. Avoid them at all costs.
10. Down the fruit juice
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.
9. Binge drink
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
8. Eat carbs
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.
7. Eat out
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
6. Take the car
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?
5. Eat greasy food
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.
4. Use commercial weight gainers
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
3. Load up on the wrong proteins
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.
2. Move back home
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.
1. Forgo your weight-lifting workout
Do not not skip your weight-lifting workouts. Even if you can get to the
gym and do one set of each exercise, that will be far better than skipping
it entirely. What some men fail to realize is just how much of a boost
they will get in their metabolism after weight training, 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 lifting weights.