Amer Kamra (aka Amer “The Hammer” Kamra) is a 24 year old fitness model and Transformation and Life Coach from Canada. He is also a cover model and his achievements include a place in the Top 50 Fitness Bloggers in the world and Personal Trainer of the year among others.
Would you introduce yourself, please?
I am Amer Kamra, also known as Amer “The Hammer” Kamra. I am a 24 year old fitness model and Transformation and Life Coach, living in Toronto, Canada. My work has been recognised and celebrated by many international fitness media outlets.
I am 6’0” [182cm] tall and weigh is 193lbs [87.5kg].
I have been voted No1 Online Transformation Coach and Personal Trainer of the year by World Physique Magazine. Also I was nominated one of the world’s Top 50 Fitness bloggers. I have also been a Cover Model for Physique Magazine.
When did you start your body transformation?
I have always been active in some shape or form since a child. At a young age I earned my black belt in Tae Kwon Do, then for many years I played football up until my late teenage years. I have been lifting since about the age of 15 but for sports and not for aesthetics.
At the age of 19 (or so) I began to compete as a fitness model as I am constantly looking to challenge myself and my body.
What keeps you motivated?
I motivate myself through setting goals. Having a goal in life is such an overlooked factor. When you have a goal, you have that feeling of being anxious to wake up every morning and attack that goal. That is why I am constantly setting goals. If I don’t, I would be miserable and depressed.
Who wants to live their life with nothing to look forward to? That is the reason many people in the world are unhappy; they wait for what they want in life to come to them, or they wait for the perfect moment to start. I can assure you that the perfect moment is never. The perfect time to start is now. The stars will never all be aligned for that “perfect opportunity” that everybody waits for.
How many days per week you workout and your normal weekly workout schedule?
I workout every day of the week. This is my workout schedule:
Monday: Circuit Training/Shoulders
15 minute upper body circuit (repeat 5 times):
- 20 Plyo Pushups
- 15 Dips
- 10 Pull-ups
- 12 Leg Raises
- Standing Military Press X 5 sets
- Seated Arnold Presses X 4 sets
- Front Barbell Raises X 4 sets
- Side Lateral Raises X 6 sets
- 100 Jump Squats
- Leg Extensions X 2 sets of 50 reps
- Barbell Squats X 6 sets
- Step Ups X 4 sets each leg
- 1 Legged Squats X 3 sets each leg
- Leg Extensions X 4 sets burnout
- 200 Pull-ups
- T-Bar Rows X 6 sets last 2 are drop sets
- Clean Pulls X 4 sets
- Deadlifts 135lbs for 40 reps X 3 sets
- Single Arm Dumbbell Rows X 4 sets
- Toe Press X 3 sets
- Standing Calf Raise X 100 reps each calf
- Calf Jump Stretch X 100 reps
- Boxing for 60 minutes
- Brazilian Jiu Jitsu for 60 minutes
- Barbell Bicep Curls X 5 sets
- Bent Over Barbell Curls X 2 sets
- 100 Chin Ups
- Hammer Curls X 3 sets
- Tricep Pushups X 200
- Cable Pushdown (over hand grip) X 3 sets
- Cable Pushdown (under hand grip) X 3 sets
- Tricep Kickbacks X 4 sets
- 200 Wide Incline Pushups
- Dumbbell Flies
- Barbell Press (flat) X 4 sets
- Dumbbell Decline Press X 4 sets
- Cable Flies X 3 sets (high pulley)
- Cable Flies X 3 sets (low pulley)
- Tae Kwon Do for 60 minutes
- Wrestling for 60 minutes
What is your favourite muscle group and your favourite exercise for it?
I prefer training which involves my whole body; I absolutely love doing full body exercises. I find that I burn many more calories doing a clean and jerk, snatch pull, deadlift, or squat then I ever will doing a bicep curl. I also love doing bodyweight exercises.
The thing about bodyweight exercises is that you can’t cheat your own bodyweight. Sure you can bench press more weight then you can handle and use your lower back, but if you are doing a weighted pushup either you can do it or you can’t. That is real strength.
What’s your diet like?
Here’s an example of my diet:
- 4 egg whites
- 3 whole omega 3 eggs
- Oats with cinnamon
- Fish oil, glutamine
Meal 2 (post workout)
- Whey protein with egg whites
- High glycemic fruit with a moderate glycemic carb
- Leafy green salad
- Creatine, glutamine
- Turkey, chicken, fish, or beef
- Leafy green salad with asparagus
- Sweet potato or brown rice
- Udos Oil 3-6-9
- Whey protein
- Raw greens juice (that I make in the juicer)
- Rice cakes
- 1 tbsp almond butter
- White fish
- Leafy green salad with asparagus
My current daily supplement stack looks like this:
- 1000mg Vitamin C
- 20g Glutamend Glutamine
- 10g Creatine Monohydrate
- Hydrolyzed Whey Protein
- Omega 3 Fish Oil
What is your advice to anyone who wants to gain weight and build muscles?
Consistency: Always stay consistent, even if you don’t see visible changes after a week or two. Do not throw in the towel! It takes time to see changes. If you give up every time you don’t see changes, how will you ever achieve the body you want?
Intensity: I often see too many people train with a lack of intensity. Go to the gym and make every set, every rep and every exercise count. Don’t just go through the motions. Make sure you really bust your butt and walk out of the gym knowing that you couldn’t have done anymore then you did!
Balance: It took me many years of being in this industry to realise the key is balance. Don’t just be a gym rat and abandon everything in life especially those things that really matter to you. Find the balance of spending time with those that you love, working out, eating clean and resting.
Make sure you put 100% effort in to everything that you do. If it is family day, put 100% effort into the day. If it is time to workout, put 100% effort into the gym!
My advice to you would be to stay true to yourself. Do not BS yourself and lie to yourself. Be honest with yourself and your goals. If you want something, do everything in your power to get it. Turn over every stone possible; make sure that everything you do, you do it with 100% of your effort. Utilising that mindset has really helped me to achieve many of my goals.
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