Be a Hero fitness

I'm a personal trainer with over 10 years of experience and I'm here to help you reach your goals and push you beyond your limits https://www.instagram.com/luke_jiren87_harris/

[jiren-87]

What workout can turn a 6'3 300 pound man into a literal god

Hi there,

You want to stick to a good strength based program focused on compound lifts and build some thick strong muscle and when you're happy with the progress go on a small cut to make that muscle pop more and give it some definition.

I hope this helps and feel free to message any further questions.

[jiren-87]

It's my 5 year anniversary on Tumblr 🥳

[jiren-87]

Garo

Is there any way you can do a Garou workout so it's more difficult?

[jiren-87]

Ive been following this meal plan and it says with breakfast I gotta do oats peanut butter fruits and a protein scoop and I can't tell if it's ingredients for a meal while the other thing for snack says protein shakes and some nuts and what not and I'm confused if the big major meals have ingredients so we can make our meals cause I get the feeling this is ingredients for an oatmeal mix the meal plan I'm following is the (All American Dream Plan)

Hi there,

Yeah it's ingredients for an oatmeal breakfast mix, sorry it's not clear.

I hope this helps 💪

[jiren-87]

Hi there, sorry, you probably get messages like this all the time but I need help. I’ve been on a set meal plan for a few weeks now. My goal is to lose weight and gain muscle, but I seem to be stuck at 134 no matter what I do. I workout 3-4 times a week, I have a physical job, I eat fruit/oats for breakfast, salad and nuts for lunch and then fish/chicken with mixed vegetables for dinner. Snacks consist of nuts, fruit bars, fruit, protein shakes after workout. What am I doing wrong? I’m 22, female, 5’6. I started off at 151lbs 8 months ago and now I’m 134lbs but I’ve been stuck at this weight for about 3 months. My goal weight is 125lbs

Hi there,

Firstly congratulations on the progress you've been making you should be proud of what you have achieved,

Right now your at a healthy weight for your body and remember muscle weighs more than fat so don't be too worried about what the scales say, in all honesty I find scales a killer for people self esteem and mental health.

The mirror shows you more progress than scales ever will, for now keep doing what you currently are doing and just remember that over time progress slows down this doesn't mean that it's not working or it's stopped it's just slower.

Strive to be the healthiest you can be remember our body is like a machine it needs fuel, it needs rest and it needs to recover.

Are you having any issues with sleep?

Are you having adequate rest before training particular body parts again?

How much water are you drinking in a day?

What does your current routine look like?

If you could answer these questions and I will see if there's any changes you might need to make,

I hope this helps💪

[jiren-87]

Hi there, I had major open stomach surgery 6 years ago and I have a hernia due to this. I’ve been told it would be a good idea to build up some stomach muscle and core strength, but I have no idea where to start. Could you recommend some exercises for a real beginner, that aren’t too much too soon? I don’t want to cause any damage so I need to build up slowly but surely. I love your page by the way, very very helpful, especially the character workouts, such a great and motivating idea!

Hi there,

Thanks for the support and message.

I would start off with crunches as this a small and controlled movement which you increase reps and sets over time.

I wouldn't recommend a set number of reps and sets right now as you have to do this by how you are feeling on the day.

Horse riding stance is a good one for building some core stability whilst also strengthening the legs.

Incline push-ups off of a work surface or wall as you engage your core to keep your body nice and straight during the movement.

I would keep nice a simple like this for now but over time add in things like planks, reverse sit-ups, mountain climbers etc.

See how this works out for you and keep me posted💪

[jiren-87]

My wife and I don't have a gym membership. We're both really busy with varying schedules. All we really have is a floor, and some kettlebells. We were thinking of doing a workout consisting of a warmup of getups and swings, then the main work being pushups, crunches, squats and snatch/overhead press combo. Anything we're missing?

You could add in kettlebell deadlifts or rows just to get a nice rounded back work and also some bench dips or chair dips and maybe some bicep work like kettlebell curls or plank push-ups.

Hope this helps 💪

[jiren-87]

Juuzou Suzuya workout:

Here we are looking at a home workout relying on minimal equipment to keep you looking sleek and lean but also making you strong and fast like Juuzou.

Workout 1:

Skipping 20-30 minutes

Push-ups 5x20

Resistance band back rows 5x12-15

Lunges 4x20

Crunches 4x25

Mountain climbers as many reps as possible

Workout 2:

Jogging 20-30 minutes

Bench dips 4x12

Resistance band bicep curls 4x10

Squats 5x20

Planks 3x 1minute

Burpees as many reps as possible

Workout 3:

Skipping 20-30 minutes

Pike push-ups 4x10

Resistance band shrugs 4x15

Calf raises 3x20

Reverse sit-ups 4x25

Mountain climbers as many reps as possible

So there you have it a workout to get you fast and lean like juuzou💪

[jiren-87]

Hi hi! So I'm super athletic and pretty muscular, especially in my thighs.I do a bunch of sports. I'm about 150lbs. Oh also im a girl if that means anything in workouts. Anyway, I wanted to see if you had any workouts to get a slimmer body like Juuzou Suzuya from Tokyo Ghoul. Thanks so much if you do!

Hi there,

Rock climbing is a great sport to get you slim and toned but if you can let me know the equipment you have available and how many days a week you are able to exercise then I can put something together for you.💪

[jiren-87]

Arisa Uotani workout:

Workout 1:

Skipping rope (including variations footwork etc) 20-30 minutes.

Push-ups 40reps of any sets and reps to reach 40.

Bodyweight squats 2-3x20reps

Pike push-ups 2x8

Mountain climbers 50reps

Dips 3-4x8

Crunches 3x25

Reverse sit-ups 3x25

Workout 2:

Yoga workout:

Child pose

Happy baby

Cat-cow

Cobra

Chair

Hold each of the 5 poses for 60 seconds before moving on to the next.

Add some of your favourites yoga moves to this and carry on advancing your yoga workout.

Workout 3:

Skipping rope 20-30minutes

Pistol squats 3x5

Lunges 2x10 each side

Incline push-ups 3x15

Resistance band deadlifts 3x10

Resistance band back rows 2x15

Resistance band bicep curls 3x10

Planks 3x1minute

Twist sit-ups 3x20

So there you have it a workout to keep you fit and healthy like Arisa.

Don't forget to add in some active recovery like skateboarding 😉

Hope you enjoy💪

[jiren-87]

How about arisa uotani from fruits basket. I think she's the only one that doesn't do karate or judo (martial arts I'm not sure if it's actually mentioned in fruits basket) I really don't want to do martial arts because of family reasons but I love fruits basket so...

I will have a look and see what I can put together, what equipment if any do you have access to?

[jiren-87]

Hey do you have any kind of character workouts or just ideas for using kettlebells and bodyweight?

Hi there,

I haven't made a character based kettlebell workout yet but I have spend time working with kettlebells over the years and they are great for training.

Almost any exercise that is done with a bar or dumbbell you can do with a kettlebell plus you can add some kettlebell specific ones in like Turkish getups, kettlebell swings etc

I hope this helps and feel free to send me a character you would like to see with a kettlebell workout and I will see what I can put together 💪

[jiren-87]

do u think doing both workouts a day would be even better?

Which workouts are these?

[jiren-87]

What would be a perfect workout routine with my MMA training to help me get into pro matches? Building a strong neck to be able to take hits if I get some; which is highly likely. Build great Endurance to not wind out and some good mobility work to stay flexible. I do not have access to weights just fyi. I do have a pull up bar though.

Hi there,

Sorry for the late reply Tumblr had locked me out of my account and it's taken ages to get back on.

So I have done a couple of MMA and fighter routines on here.

A good thing to get yourself is a skipping rope it's a great way to build up your cardio endurance and help you not get winded out.

Bodyweight exercises you can't go wrong with

Push-up variations

Pull-up/chin-up variation

Squats

Crunches

Reverse crunches/sit-ups

Planks

Parallel dips

Neck bridges

Bear crawls

Burpees

You can play around with the rep ranges and set just make sure you challenge yourself.

one of the things I liked was what Mike Tyson used: he would use a deck of cards and split them into piles and turn the card over and do reps for the number of the card (I have used loads of different variations of this such as assigning an exercise to the card suits etc)

Shadow boxing is another great tool at your disposal.

Find a good yoga routine as this is really great for your flexibility and strengthening your muscles.

I hope this helps and feel free to drop me a message 💪

[jiren-87]

I'm new to workout.. what does daily circuit in your workout routine mean?

A daily circuit is a workout routine you do every day or the days that are listed.

[jiren-87]

No Guns Life Juzo Inui Workout:

So Juzo is the a strong stoic type who can lift a ton and kick some serious ass.

Even though Juzo is an enhanced cyborg doesn't mean we can't train like the heavy hitter himself.

So here we go!

Day 1:

Treadmill (steady state cardio) 20-30mins

Back squats 4x5, 3-5x heavy singles

Bench press 6x5

Weighted wide grip pull-ups 6x5

Heavy DB single clean&press 3x3

Bar Tri extension 6x5

Bar curls 6x5

Abs 3x25

Day 2:

Bench press 5-6 heavy singles

Bent over bar rows 5x5

Overhead press 5x5

Weighted dips 5x5

Bar curls 5x heavy singles

Bar hangs 1 x as long as possible

Abs 3x25

Day 3:

Deadlifts 6x5

DB bench press 6x5

Hammer curls 6x6

Close grip bench press 6x6

Farmers carry 1 x as far as possible

Abs 3x25

Additional workout if you want a 4 day a week routine.

Bar clean&press 3x5, 5 heavy singles

Parallel dips 5x5

Bar shrugs 5x5

DB upright rows

So there you have it a workout to get you strong like Juzo so get out there and lift some heavy iron💪

[jiren-87]

You sure that works on skinny dudes too?

I need some context to this comment as it's not attached to workout or answer.