How to get the v – Free the V-Bucks — Guide to earn free V-Bucks in Fortnite

Free the V-Bucks — Guide to earn free V-Bucks in Fortnite

How to get free V-Bucks in Fortnite Battle Royale and Save the World? You came to the right place! Welcome to the «Free the V-Bucks» all-in-one guide about all the ways of earning V-Bucks in Fortnite. Unfortunately, there is currently very limited ways to earn V-Bucks for free by playing the Battle Royale. Playing Save the World awards a lot of V-Bucks which you can use in either game mode. However, there is no need to wait for too long since Save the World will be available for free in 2019. So bookmark the page to visit later! View Extras for today’s Battle Royale item store with current weekly challenges and more!

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All ways to get free V-Bucks in Fortnite

Start farming V-Bucks easily. You can earn V-Bucks in Save the World (also known as StW/PvE) and buy cosmetics or Season 7 Battle Pass for Battle Royale. Daily Quests provide around 50 V-Bucks but there are many other sources too. Ways to earn V-Bucks by playing Fortnite are listed below, there are no cheats, hacks or other shortcuts. Unfortunately, Battle Royale players in Season 7 can earn only 200 V-Bucks, buying the Battle Pass for 950 V-Bucks can increase the total from Battle Royale to 1500 V-Bucks.

Daily Quests

Daily Quests provides you around 50 V-Bucks every day. You will automatically acquire Daily Quest every day after completing the tutorial.

More info

Login Rewards

Daily Login Rewards include V-Bucks on certain days and the amounts are huge. See all known days for V-Bucks.

More info

Timed Missions

You may find Timed Missions with 25-40 V-Buck rewards. Track current Timed Missions in Fortnite here.

More info

Main Questline

Main questline features Storm Shield Defense missions around every tenth quest with 100 V-Bucks reward.

More info

Side Quests

Side quests and challenges features finding Mimic Chests and defending Storm Shields. They are repetitive for a few times.

More info

Events

Event quests sometimes reward you with large amount of V-Bucks. See all current and past events in Fortnite.

More info

Beware of scam free V-Bucks hacks

All the ways of getting free V-Bucks in Fortnite are listed on this website. Beware of the scam V-Bucks hacks, cheats and generators found on the web. Those sites ask you to put in your username, maybe answer some survey questions and you’ll get as many free V-Bucks as you’d like. Those sites aren’t real and will steal your account credentials or trick you to click on possibly malicious ads (disguised as “human verification”)!

There are websites and social media groups/posts that are claiming to offer “free” V-Bucks or other in-game items. These offers may be phishing attempts or may otherwise be dangerous. We strongly encourage you to not visit these websites or social media groups/posts and to not click links claiming “free” V-Bucks or in-game items.

Protect Your Accounts: “Fake Fortnite Offers” by Epic Games on March 7th

Using V-Bucks in Fortnite

V-Bucks can be used to buy Loot Llamas in Save the World PvE. Llamas award you with heroes, defenders, survivors and schematics to craft weapons and traps. It is advisable to save your V-Bucks for Super Llamas and Legendary Troll Llamas which are pricey but grant additional items, and may even guarantee legendaries.

In Battle Royale you can use V-Bucks to purchase Seasonal Battle Passes and cosmetic items. Cosmetic items include costumes, gliders and pickaxes. Furthermore, new seasons have featured new type of cosmetics including Back Blings, Skydiving FX Trails, Loading Screens, Music and Pets. The cost of gliders, pickaxes, costumes and emotes range from 200 to 2000 V-Bucks. Seasonal Battle Passes cost 950 V-Bucks. In addition to account banners, V-Bucks is the only resource/item currently shared between the game modes.

Use V-Bucks earned in either game mode to purchase Battle Royale cosmetics or Save the World Llamas.

freethevbucks.com

How To Get The V-Shaped Cut In Your Lower Abs!

These can be devastatingly sexy, I agree. For those of you who don’t know what a Money Maker is… let me explain. It is a «V» shaped cut in the lower abdominal/pubic region that goes from both sides of the oblique and funnels at angles that sort of point into the groin. They are really cuts from being lean enough to see the hollowed out lines it creates. It can only show of course if you wear your pants low enough to see the effects of all your hard work.

If you have never seen your Money Maker, you will have to experiment to see how long it takes for you to get there for the first time. Take note: some people are born with these lean abdominal region genetics and don’t have to work to see them. These lucky freaks can eat anything and not do any exercising; they have this naturally. For the rest of us, we have to work to get results.

The most important aspects of reaching this goal will be in your food and water intake, what that food consists of, cardiovascular exercise and resistance training if needed.

Your main Money Maker goal is leanness. To be low fat you have to eat low fat. For most men, you will have to be below 10 percent body fat to see your Money Maker. Women can be at a slightly higher percentage and still get the look.

Go get your body fat checked at your local gym. This will give you a good idea on how far you have to go before you get into the 10 ranges. Check with your health care professional before starting any new program of nutrition or exercise for a clean bill of health and the go ahead.

Your food intake will be boring but effective. Eat everything as plain as possible; No fats, wheat, dairy, or fruit. Condiments in moderation are ketchup, mustard, teriyaki, soy sauce, salsa, and non-fat salad dressings. You’ll also have a whey protein shake in the afternoon between meals.

Coffee and Tea are without milk or cream. Use non-fat vanilla soy or oat milk for a try. Diet sodas are fine in moderation — they do not count as water!

Complex carbohydrate starches consist of oatmeal, rice, potatoes, yams and legumes (seeds, grains, beans). Be careful of corn, which is super starchy. Even though it is a vegetable, count it as one of your starch servings. I like to mix 1 cup of corn and 1 cup of steamed rice together as a carb option.

Eat 4-5 small meals a day. Eat complex carbohydrates only once or twice a day. Eat protein and vegetables at all other meals.

A Sample Day

Egg Whites

1

Salsa

1 tbsp

Oatmeal

1 cup

Jam

2 tbsp

Chicken

6 oz.

Salad

1 cup

Balsamic Vinaigrette

1 tbsp

Chicken

(roasted)

6 oz.

Asparagus

1 cup

Protein Shake

1

Turkey

(roasted)

6 oz.

Broccoli

(roasted)

1 cup

Yams

(baked)

1

Any of the meals can be switched around to include something from the same category of protein, vegetables and complex carbohydrates. Your food servings will be important. Get used to eating less food.

Each protein serving is about the size of your fist or from 6-8 oz. depending on your weight and size. Complex carbohydrate servings are 1-2 cups. Veggies are a free ticket so eat as many as those as you want within reason.

You will be eating less food than normal and certainly less «fun» food. Just learn to feel hungry. It helps to put it into perspective by realizing it is good thing when you get that empty stomach feeling like you need food. Just learn to feel that way for a while and know it is working!

Drinking a lot of water helps in more than one way. It keeps your system used to flushing so you won’t retain water, it will keep your skin clearer and best of all it also will help with the hunger pangs.

Everyone should drink about 8-10 glasses (cups) every day. Some people drink much more than this as prescribed for their programs.

A lot of people have a hard time drinking their daily allotment of water.

Tips for reluctant water drinkers: Carry it with you. If you have it with you always, you don’t have to go hunting for it. If you are busy and don’t have the time to get it, odds are you won’t drink enough. Buy whatever size container you think you would be comfortable carrying around.

These days it is perfectly acceptable to show up with your own bottle of water in tow. Please note; many sporting events and eating establishments will ask you do down it or dump it, as they of course want you to purchase from their own venders. Put a glass or bottle by your bedside. Vow to actually drink the glass by your bedside every night or when rising in the morning. If you can handle the artificial sweetener, mix in a sugar free product like Crystal Light to your water.

Make a big container for your refrigerator and pour it into smaller bottles to carry with you. I have seen people in the gyms carry an entire gallon jug of water around all mixed with flavor to drink between sets. If you are mixing in flavor, mix it the night before. It tastes a little better after sitting for some hours it seems.

Beware of dark red or any darkly colored mixes. I have seen some nasty spill accidents permanently staining car seats, rugs, clothes (any fabric) and even gym bags! The color has big time staining issues with the dye so make sure you are closing your lids tightly when not drinking.

Always have water with you in your car or on your commute. Bring water with you when you fly or travel. Buy water in bulk at any of those bulk type stores. I like to buy both smaller bottles to carry on the road and the 2.5-gallon container with the spigot for the kitchen. I also live in LA where we all buy bottled water or get filtration systems for the taps. Your area tap water may be fine as is.

It is important to figure out how to drink all of your water so you can cut it down when you want to look leaner. Remember, that Money Maker you are looking for is from being lean.

There are people who can just start «eating clean» and get the results they are looking for. For many more it is necessary to add resistance training for the abdominals. Adding in an exercise program for abdominals will get you deeper cuts for your Money Maker by adding muscle density.

A Sample Abdominal Workout

Do this program 4-5 X a week. Abdominals are one of the only muscle groups that can be trained on back-to-back days so don’t worry about alternating your workout days. Do as many as 6 days a week if you are motivated and want to get your Money Maker faster.

Many also need a cardiovascular program.

A typical leaning out cardio program requires at least 4-5 days a week. 6 are better. 7 are not necessary. I believe in giving your body at least 1 day to recuperate and chill. Your sessions have to last for over 30 minutes.

The human body goes into a higher state of fat burning only after 30 minutes have gone by. This is fat burning time so go for up to an hour. If you are not training for the Mr. Olympia, it is not smart or necessary to go any longer than 1 hour.

Any activity that is non-stop and consistent is cardiovascular. Some good ones are; walking, running, biking, swimming, treadmill, stair climbers, stationary bikes, basketball (sometimes)… things like that… got it?

Do this nutrition, water, sit-up exercise, cardio program for 8-10 weeks.

You can have 1 cheat day a week to eat and drink whatever you want all day. You heard me right. All day. The only catch is you have to get right back on your program the next day. If you are the type of person who cannot just go 1 day; it turns into 3 weeks of cheat food, this option is not for you.

For those of you who can keep it to just the 1 day, I have found it is a huge help to have that «light at the end of the tunnel» available at the end of your week or when it is necessary to go out to a restaurant or bar with friends.

After your 8-10 week program you will start your «leaning out» phase. You will change your nutrition and follow this for 4-5 days.

First cut out all sugar and sodium. Drink only distilled water. Cut your water intake in half. If you make coffee or tea, use distilled water as well. Cut all artificial sweeteners. There is still no wheat, dairy or fruit involved.

Sample Leaning Out Program

Cut your vegetables to once a day. You will be eating complex carbohydrate starches 3 times a day. Your protein stays the same at 4 times a day.

Sample leaning out program for 4-5 days only. Use herbs and pepper for more flavor.

Eggs

(scrambled)

2

Oatmeal

(scrambled)

1 cup

Protein Shake

1

Salad

1 cup

Sunflower Seeds

1 oz.

Green Beans

1 cup

Tuna

(can)

1

Potato

(baked)

1

Try not to need this meal. If you really need to chew, eat 2 cups plain popcorn or 3-4 sodium free rice cakes or 2 cups of no fat — No sodium rice or corn chips or better yet, eat more protein.

Keep your sit up exercises and cardio the same. Some people like to add 20 minutes of cardio at a separate time from main program for the 4-5 days of the leaning out stage.

Take a multi-mineral vitamin daily to keep your minerals in balance. Losing too much sodium can cause cramping if minerals are deficient.

If after this program you are not the proud owner of a sexy Money Maker, you will need to continue forward with the original program for more weeks. No matter your outcome, the most important news is you will have successfully taught your body how to lean out. Remember, we teach our bodies what to expect and how to respond.

There are times when your metabolism requires «fixing» if you have torched it with inconsistent eating habits. I am currently using Lifewave energy enhancer. This new energy-balancing patch uses nanotechnology and has the ability to balance your energy without chemicals.

They transmit your body to burn fat and make energy. I am also told they have a sexual placement point.

Yes! Lifewave patches have the endorsement of Mr. O. Ronnie Coleman, Mr. O. Frank Zane, Ms. O. Rachel Mclish, and many LA pro ball sports stars.

Quote From Brenda

With power comes responsibility. With responsibility comes restriction. With restriction comes frustration. With frustration comes determination. With determination comes success. With success comes great power!

Go for the gold Money Maker. It is time.

I am here for you. Love, Brenda

www.bodybuilding.com

Fortnite — How to Get More V-Bucks | Tips

Fortnite is a fantastic little romp that tasks players with fighting off hordes of Husks as they build up their Homebase and work to free the areas affected by the mysterious “storms”. In this article we’ll talk about how to get more V-Bucks in Fortnite (or Vbucks if you’d like), one of the game’s premium currencies, pointing out some of the best ways to earn these special items in the game.

How to Get More V-Bucks

It should also be noted that since this article was originally published, Epic Games have released a free-to-play game mode called Fortnite Battle Royale. Since that time we’ve updated our guide to include new details on how to get V-bucks, which has changed slightly since the game’s original release.

V-bucks are an extremely important premium currency in Fortnite, and there are several days ways to get your hands on them. Of course, since there are technically two game modes in Fortnite now, we’ll be covering how to get V-bucks in both modes below. Things work the same for the most part, however there is an additional way to earn V-bucks in the battle royale game mode, which we’ve outlined below.

The easiest way to get V-bucks in Fortnite is to simply login to the game each day. Every day that you login you’ll receive a daily reward, and each day you’ll have a chance for that daily reward to come out as V-bucks. On top of logging into the game, you can also complete daily and weekly quests which will grant you different rewards like Survivors, Heroes, Schematics, and also V-bucks. You’ll often find at least one quest a day that you can complete for V-bucks, so make sure you’re doing those. Quests can be found in both the Save the World and the Battle Royale game modes, making it easy to earn V-bucks in both versions of the game that are currently available.

Another way to earn V-bucks requires you to add your Heroes, Survivors, Schematics, and even Weapons and other things to the Collection Book. This will, however, permanently use up those Heroes and other collectibles, so keep that in mind when you do this. Doing this will grant you experience for your Collection Book, and once you’ve collected enough you will level it up and earn a reward. You’re not always guaranteed to get V-bucks, but there is a good chance that you’ll receive that as your reward.

In battle royale you can also level up your Battle Pass, which can be purchased for each season that the battle royale mode has. You will receive different things like characters, emotes, and V-bucks for reaching those goals, and you can check the actual goals themselves and the rewards that they offer at any time from the menu in battle royale.

Finally, the last way that you can earn yourself some V-bucks is to purchase them with real-life cash. This is obviously going to be the easiest method that doesn’t require any work from you, and there are a few options available for those who don’t mind dropping a little cash for all the hard work that Epic Games has put in. We’ve outlined the pricing of the V-bucks below, so check that out.

www.primagames.com

How to Get V-Lines

“The best way to get that sexy hollywood body is to ensure your abdominal muscles are functioning together with one another like a team.”

If you’re wondering how to get the V line, this post will cover the general information you’ll need to know, but realize that getting one requires a lot of dedication, because the muscles quite difficult to develop compared to others.

So what are v-lines? V-lines are also known as: adonis belt, sex lines, v cuts or v abs. The best way to explain it is with the image below. Women seem to go crazy over v-lines, but as a guy, I have no idea why, something about them is just very aesthetically pleasing.

Understanding the Anatomy of V-Lines

You can skip this section if you want and go straight to the exercises, but it’s quite useful to know the body parts you are training so you can ensure you’re working the correct muscles during training.

The Adonis Belt consists of external obliques which are these muscles (highlighted in dark red):

One might think that working these muscles, by doing core stabilizers and twist movements, will be the way to get a good v-line, but there’s far more to it than just that. Truth is, there are some muscles deeper within the body (some of them behind the external obliques) which can cause the muscles to bulge out and this is how to get a good v line: one must work all these muscles. They are the: internal obliques, transverse abdominus, quadratus lumborum and hip flexors. You will see the muscles you need to train in the diagrams below:

howtogetvlines.wordpress.com

How To Get V-Line Abs

Here’s How To Get Those V Lines On Your Abs

A rippling six-pack is the gold standard of leanness. After all, six-pack abs are one of the most desired traits and, save for the rare occasion, are proof of dedicated training and disciplined eating.

Still, there’s one more level of leanness beyond a six-pack that makes women swoon and men gawk with envy: The V lines.

What Are They?

Created by low body fat and dense ligaments, V lines form the vaunted “money maker or sex lines” that form a V shape a the bottom of your abs.  And while having them isn’t a promise that they’ll live up to their reputation for getting you laid, V-line abs epitomize the ultimate beach body.

Despite a simple appearance, the formula for V lines requires serious commitment. For rippling V lines to show, you’ll need two things:

1.   Extreme leanness, 4-7% body fat.

2.   Well-developed, muscular abs.

I have to warn you, this isn’t easy. You need to commit. But with these guidelines, you’ll have the blueprint to make that V shape pop once and for all.

Get Lean First

“Abs are made in the kitchen” is a redundant term, but it’s completely accurate. And that means the best course of action to make your V lines pop is consuming fewer calories than you’re taking in to stimulate fat loss.

At the most simple level, creating a caloric deficit is the only thing that matters for fat loss.You must eat fewer calories than you burn or you won’t lose fat. Period.

RELATED: Diet Programs 

The easiest way to stay in a caloric deficit is to determine your daily calorie intake and eat below that amount. There are dozens of equations to find your maintenance, but keep it simple by multiplying your body weight in pounds by 11. 

I admit these recommendations are a bit vague, but they’re a great start to accelerate fat loss. To maximize your level of leanness and make your abs pop you may need personalized coaching. 

For example, a sedentary 170-pound man would need to eat 1,870 calories to maintain (170×11) 

As far as macronutrients — the proportion of fats, carbs, and protein in your diet — go, start with eating one gram of protein and 0.8 grams of carbohydrates per pound of bodyweight. For example, a 170-pound man would need to eat 135 grams of carbs and 170 grams of protein, with fats making up the rest of the diet. 

Here is how to break it down: 

  • 170 pounds x 11 = 1,870 calories
  • Protein= 4 calories/gram  — 170 g protein (1g/lb) x 4= 680 calories
  • Carbs= 4 calories/gram =170lbs (.8g/lb) = 136 g/carbs x 4= 544 calories

Now, subtract your calories from your carbs and protein to determine your fat intake, considering that fat = 9 calories/gram. 

  • 1870 calories — 680 calories (protein) – 544 calories (carbs) = 646 calories
  • Fat = 9 calories/gram. So, 646 calories/ 9 calories/gram = 72 grams/day

Altogether, a 170-pound man would aim for: 

  • 1870 calories
  • 136 grams of carbs
  • 170 grams of protein
  • 72 grams of fat

Track your nutrition with an app such as MyFitnessPal. Yeah, I know calorie counting is a pain in the ass. But I’ve never met anyone who’s gotten shredded without tracking his or her food. Experience speaks volumes. Track your diet, stick to your calories and macros, and reveal your abs once and for all.

Limit Stress

Men are more stressed than ever. Testosterone levels are dropping lower with each generation. Cortisol, the stress hormone, is wreaking a havoc on the physique and mind of a lot of men. Being that you’re already stressed and fat loss diets add an extra stressor, you must also manage stress to build your best-looking body. 

First, get more sleep. If you’re not getting six to eight hours of quality sleep per night, kiss your dreams of having sculpted abs goodbye. In one study published in Growth Hormone & IGF Research, researchers pointed to the fact men have one single burst of growth hormone released each day — during their sleep. Guys who sleep less and spend less time in slow-wave sleep tend to notice a decline in the amount of growth hormone released.

Growth hormone is a powerful anti-aging hormone as well as a fat burner, meaning suboptimal levels of growth hormone can hinder fat loss. Further, sleep deprivation correlates with higher cortisol and lower testosterone levels, hindering workout quality, decreasing muscle building, and increasing fat storage. Yikes.

Second, start meditating. Meditation improves focus and productivity, and has a positive impact on nearly all areas of your health It also decreases stress. Don’t be fooled by pictures of monks meditating in a peaceful garden: You don’t need to spend all day in a zen state. I recommend using the Headspace app and starting with 10 minutes per day at the same time every day. 

Adopting the simple habits of meditating and getting adequate sleep accelerates fat loss by improving hormone levels and reducing stress.

Training

Your workouts must include compound lifts like deadlifts, squats, pull-ups, and lunges as the foundation of your training.  Lift three to four days per week and do some form of conditioning at least once or twice per week.Training for strength with big movements works your abs, stimulate the release of anabolic hormones like testosterone and growth hormone, and does more for building a beach-ready physique than any single ab routine. 

Still, training your abs is vital to revealing chiseled abs and that coveted V cut. Stronger and muscular abs create deeper separations and cuts between the rectus abdominis muscle, helping your abs remain visible even when your body fat is a bit higher. Here are the top abs exercises to build dense, separated ab V lines: 

1. Hollow Body Hold — 3x 45-60 seconds 

A gymnastics move by nature, the hollow body hold teaches you to brace and hold neutral spine while contracting your entire rectus abdominis muscle. 

Lay flat on the ground, looking up. Flatten your lower back and flex your knees, pointing your toes away from you. Extend your legs in front of you while picking up your arms, keeping your back flat, and lifting your head and shoulders off the ground. Aim to do these twice a week. 

2. Ab Wheel — 2 x 6-8 

Ab wheel rollouts are an absolute killer for ab development. Plus, they force you to resist the extension (arching) of your lower back while also training your lats, shoulders, and triceps.

Kneel down, holding the handles of the wheel with your arms locked out beneath your shoulders. Brace your abs and roll out as far as possible, then roll back without shifting your hips or arching your lower back. Alternatively, the stability ball rollout is a great drill to progress towards the ab wheel. 

Start small: The ab wheel brings the pain and serious soreness. Start with two to three sets of six to eight reps twice per week. Add two reps per week (up to 15 or so), and then move on to adding a third set.

3. Farmer’s Walk — 3 x 60 seconds 

Dubbed the “most functional exercise” by experts like Gray Cook and Stuart McGill, farmer’s walks should be in every training program.

Walking with heavy dumbbells in hand, your core is forced to dynamically stabilize the hip and midsection during every step, which fires up your abs and teaches deep stabilizing muscles to stay strong and hold position during other exercises. 

Grab a pair of heavy dumbbells and walk slowly — heel to toe — for 30 to 60 seconds, squeezing the dumbbells and staying as tall as possible throughout the entire set. Perform 3 sets of 30 to 60-second walks twice per week.

4. Hanging Leg Raise 3×10-15 

The hanging leg raise is a popular exercise for targeting the part of your abs below your belly button. By keeping your elbows slightly bent and shoulders retracted, you’ll also stretch the lats, build a stronger grip, and develop more muscular forearms.

As with the other ab exercises in this list, keep your abs braced, avoiding to arch your lower back. Grab a pull-up bar with a double overhand grip, squeezing the bar as tight as possible and keeping the elbows slightly bent. Retract your shoulders, as if tucking them into your back pocket and holding them there. This protects the ligaments and tendons in your elbows and shoulders from unnecessary stress. From this position, flex your quads and bring your legs up just past 90 degrees, allowing your hips to roll up, forming an L shape with your body. Pause at the top for two seconds, then lower with control.

Too Tough? Start by bending your knees and holding them up at 90 degrees for 5-10 seconds for each rep. Perform 3-4 sets of 10-15 reps twice per week.

Putting It All Together

Without a doubt, it’s possible to get the vaunted V-line abs that will make your physique stand out. But you must commit to the kitchen and your training. Dedicate yourself to a diet that puts you in a caloric deficit. Continue training with big, multi-joint lifts three to four times per week while doing a conditioning drill once or twice. Then, refine your training and attack your abs twice per week with the exercises above.

With discipline, perseverance, and dedication, you’ll achieve the epitome of a lean beach-body—deep-cut abs and defined V lines.

www.askmen.com

Master Your Lower Abdominals To Get The V Abs

Bringing your abs “into the light” and burning all that fat that covers them through an intense workout routine and an easy-to-follow diet it’s not an easy task. In fact, it’s not easy even for those genetically predisposed to a fit physique. Now how do you step up your game even further and master your lower abdominal muscles to get those sexy V abs?

Exercises For V Abs

Here is a three-day per week workout routine to sculpt your lower abdominals and obliques. The result should be those V-cuts on your lower abs that women like to refer to as “sex lines”. Here are the only 3 exercises you need to perform to get V abs:

1. TRX Suspended Crunches

Sets: 5.
Reps: 12-15 reps per each set.

1. Get into a push up position with the TRX at mid calf length.

2. Contracting your lower abs, pull your knees towards your chest, while keeping your back straight.

3. Hold the contraction for a second and return to the start position.

2. Decline Russian Twist

Sets: 5.
Reps: 12 reps per set, 6 reps per each side.

1. Lie on a decline bench with your hands by your side.

2. Lift your head and shoulders off the bench touching your knee with the opposite shoulder.

3. Return to the start position and repeat on both sides.

3. Hanging Leg Raises

Sets: 5.
Reps: 12-15 reps per each set.

1. Hang straight from a chin-up bar.

2. Inhale while raising your knees as high as possible. Make sure to move your knees to your chest by shortening your torso.

3. Exhale while you lower your legs down.

That’s it! Not so hard, right? Just stick to this program a few months and the results will speak for themselves. If you enjoyed these 3 simple moves to get V abs, you might also enjoyed these 2 articles:

  1. The 3 Golden Rules To Getting V Shaped Abs
  2. How To Get A V Cut In Your Lower Abdominal Muscles

Please share this article with your friends and save it on your New Year’s resolution list. If you don’t have a list yet, you definitely should start writing one down. Stay fit!

www.fitneass.com

How To Get V-Line Abs

Want Those V Lines On Your Abs? Here’s How To Get Them

A rippling six-pack is the gold standard of leanness. After all, six-pack abs are one of the most desired traits and, save for the rare occasion, are proof of dedicated training and disciplined eating.

Still, there’s one more level of leanness beyond a six-pack that makes women swoon and men gawk with envy: The V lines.

What Are They?

Created by low body fat and dense ligaments, V lines form the vaunted “money maker or sex lines” at the bottom of your abs. And while having them isn’t a promise that they’ll live up to their reputation for getting you laid, V-line abs epitomise the ultimate beach body.

Despite a simple appearance, the formula for V lines requires serious commitment. For rippling V lines to show, you’ll need two things:

1.   Extreme leanness, 4-7% body fat.

2.   Well-developed, muscular abs.

I have to warn you, this isn’t easy. You need to commit. But with these guidelines, you’ll have the blueprint to make that V shape pop once and for all.

Get Lean First

“Abs are made in the kitchen” is a redundant term, but it’s completely accurate. And that means the best course of action to make your V lines pop is consuming fewer calories than you’re taking in to stimulate fat loss.

At the most simple level, creating a caloric deficit is the only thing that matters for fat loss.You must eat fewer calories than you burn or you won’t lose fat. Period.

RELATED: Diet Programs 

The easiest way to stay in a caloric deficit is to determine your daily calorie intake and eat below that amount. There are dozens of equations to find your maintenance, but keep it simple by multiplying your body weight in pounds by 11. 

I admit these recommendations are a bit vague, but they’re a great start to accelerate fat loss. To maximise your level of leanness and make your abs pop you may need personalised coaching. 

For example, a sedentary 170-pound man would need to eat 1,870 calories (170×11) to maintain weight loss.

As far as macronutrients – the proportion of fats, carbs, and protein in your diet – go, start with eating one gram of protein and 0.8 grams of carbohydrates per pound of bodyweight. For example, a 170-pound man would need to eat 135 grams of carbs and 170 grams of protein, with fats making up the rest of the diet. 

Here is how to break it down: 

  • 170 pounds x 11 = 1,870 calories
  • Protein = 4 calories/gram  – 170 g protein (1g/lb) x 4 = 680 calories
  • Carbs = 4 calories/gram = 170lbs (.8g/lb) = 136 g/carbs x 4 = 544 calories

Now, subtract your calories from your carbs and protein to determine your fat intake, considering that fat = 9 calories/gram. 

  • 1870 calories — 680 calories (protein) – 544 calories (carbs) = 646 calories
  • Fat = 9 calories/gram. So, 646 calories/ 9 calories/gram = 72 grams/day

Altogether, a 170-pound man would aim for: 

  • 1870 calories
  • 136 grams of carbs
  • 170 grams of protein
  • 72 grams of fat

Track your nutrition with an app such as MyFitnessPal. Yeah, I know calorie counting is a pain in the ass. But I’ve never met anyone who’s gotten shredded without tracking his or her food. Experience speaks volumes. Track your diet, stick to your calories and macros, and reveal your abs once and for all.

Limit Stress

Men are more stressed than ever. Testosterone levels are dropping lower with each generation. Cortisol, the stress hormone, is wreaking havoc on the physiques and minds of a lot of men. Being that you’re already stressed and fat loss diets add an extra stressor, you must also manage stress to build your best-looking body. 

First, get more sleep. If you’re not getting six to eight hours of quality sleep per night, kiss your dreams of having sculpted abs goodbye. In one study published in Growth Hormone & IGF Research, researchers pointed to the fact men have one single burst of growth hormone released each day – during their sleep. Guys who sleep less and spend less time in slow-wave sleep tend to notice a decline in the amount of growth hormone released.

Growth hormone is a powerful anti-ageing hormone as well as a fat burner, meaning sub-optimal levels of growth hormone can hinder fat loss. Further, sleep deprivation correlates with higher cortisol and lower testosterone levels, hindering workout quality, decreasing muscle building, and increasing fat storage. Yikes.

Second, start meditating. Meditation improves focus and productivity, and has a positive impact on nearly all areas of your health. It also decreases stress. Don’t be fooled by pictures of monks meditating in a peaceful garden: You don’t need to spend all day in a zen state. I recommend using the Headspace app and starting with 10 minutes per day at the same time every day. 

Adopting the simple habits of meditating and getting adequate sleep accelerates fat loss by improving hormone levels and reducing stress.

Training

Your workouts must include compound lifts like deadlifts, squats, pull-ups, and lunges as the foundation of your training.  Lift three to four days per week and do some form of conditioning at least once or twice per week.Training for strength with big movements works your abs, stimulate the release of anabolic hormones like testosterone and growth hormone, and does more for building a beach-ready physique than any single ab routine. 

Still, training your abs is vital to revealing chiselled abs and that coveted V cut. Stronger and muscular abs create deeper separations and cuts between the rectus abdominis muscle, helping your abs remain visible even when your body fat is a bit higher. Here are the top abs exercises to build dense, separated ab V lines: 

1. Hollow Body Hold – 3 x 45-60 seconds 

A gymnastics move by nature, the hollow body hold teaches you to brace and hold neutral spine while contracting your entire rectus abdominis muscle. 

Lay flat on the ground, looking up. Flatten your lower back and flex your knees, pointing your toes away from you. Extend your legs in front of you while picking up your arms, keeping your back flat, and lifting your head and shoulders off the ground. Aim to do these twice a week. 

2. Ab Wheel – 2 x 6-8 

Ab wheel rollouts are an absolute killer for ab development. Plus, they force you to resist the extension (arching) of your lower back while also training your lats, shoulders, and triceps.

Kneel down, holding the handles of the wheel with your arms locked out beneath your shoulders. Brace your abs and roll out as far as possible, then roll back without shifting your hips or arching your lower back. Alternatively, the stability ball rollout is a great drill to progress towards the ab wheel. 

Start small: The ab wheel brings the pain and serious soreness. Start with two to three sets of six to eight reps twice per week. Add two reps per week (up to 15 or so), and then move on to adding a third set.

3. Farmer’s Walk – 3 x 60 seconds 

Dubbed the “most functional exercise” by experts like Gray Cook and Stuart McGill, farmer’s walks should be in every training program.

Walking with heavy dumbbells in hand, your core is forced to dynamically stabilise the hip and midsection during every step, which fires up your abs and teaches deep stabilising muscles to stay strong and hold position during other exercises. 

Grab a pair of heavy dumbbells and walk slowly – heel to toe – for 30 to 60 seconds, squeezing the dumbbells and staying as tall as possible throughout the entire set. Perform 3 sets of 30 to 60-second walks twice per week.

4. Hanging Leg Raise 3×10 — 15 

The hanging leg raise is a popular exercise for targeting the part of your abs below your belly button. By keeping your elbows slightly bent and shoulders retracted, you’ll also stretch the lats, build a stronger grip, and develop more muscular forearms.

As with the other ab exercises in this list, keep your abs braced and avoid arching your lower back. Grab a pull-up bar with a double overhand grip, squeeze the bar as tight as possible and keep the elbows slightly bent. Retract your shoulders, as if tucking them into your back pocket and hold them there. This protects the ligaments and tendons in your elbows and shoulders from unnecessary stress. From this position, flex your quads and bring your legs up just past 90 degrees, allowing your hips to roll up, forming an L shape with your body. Pause at the top for two seconds, then lower with control.

Too tough? Start by bending your knees and holding them up at 90 degrees for 5-10 seconds for each rep. Perform 3-4 sets of 10-15 reps twice per week.

Putting It All Together

Without a doubt, it’s possible to get the vaunted V-line abs that will make your physique stand out. But you must commit to the kitchen and your training. Dedicate yourself to a diet that puts you in a caloric deficit. Continue training with big, multi-joint lifts three to four times per week while doing a conditioning drill once or twice. Then, refine your training and attack your abs twice per week with the exercises above.

With discipline, perseverance and dedication, you’ll achieve the epitome of a lean beach-body — deep-cut abs and defined V lines.

uk.askmen.com

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