Life Coach “Amer The Hammer Kamra” Talks With

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Amer Hammer Kamra

Name: Amer the hammer Kamra

Location:  Toronto

Age: 24

Height: 6’0″

Weight: 193 Lbs

Occupation:  Transformation/Life Coach


#1 Online Transformation Coach-
Personal Trainer of the year-World Physique Magazine
“Top 50 Fitness Blogger in the world”- Kred
Cover Model- Physique Magazine

When did you get started with fitness?

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 had been lifting since about the age of 15 but for sports and not for aesthetics.  At the age of about 19 or so I began to compete as a fitness model as I am constantly looking to challenge myself and body.
Amer Kamra

How do you stay so motivated? What drives you?

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 wakeup every morning and attack them.  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.

What has been the hardest obstacle for you to overcome?

Food! I love food, I love junk food and it always has been an ongoing struggle throughout my life.  I have weighed 240lbs at one point in time and I can assure you I am just as susceptible as the next guy to gaining weight and getting fat. I am still battling it, but I have learned that in life balance is extremely important, if you go to extreme in either direction you will always end up relapsing.
Amer Kamra

What does your current training schedule/program look like?

Monday: Circuit Training/Shoulders

(15 minute upper body circuit)

  • 20 Plyo Pushups
  • 15 Dips
  • 10 Pullups
  • 12 Leg Raises

(Repeat 5 times)

  • Standing Military Press X 5 sets
  • Seated Arnold Presses X 4 sets
  • Front Barbell Raises X 4 sets
  • Side Lateral Raises X 6 sets

Tuesday: Legs

  • 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

Wednesday: Back

  • 200 Pullups
  • 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

Thursday: Abs

  • Boxing for 60 minutes
  • Brazilian Jiu Jitsu for 60 minutes

Friday: Arms

  • 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

Saturday: Chest

  • 200 Wide Incline Pushups
  • Dumbell Flys
  • Barbell Press (flat) X 4 sets
  • Dumbell Decline Press X 4 sets
  • Cable Flyes X 3 sets (high pulley)
  • Cable Flyes X 3 sets (low pulley)

Sunday: Cardio

Tae Kwon Do for 60 minutes
Wrestling for 60 minutes
Amer Kamra

Give us a breakdown of your daily diet.

Meal 1

4 egg whites

3 whole omega 3 eggs

oats with cinnamon

(fish oil, glutamine)


Meal 2(postworkout)

Whey protein with egg whites

High glycemic fruit with a moderate glycemic carb

Leafy green salad

(creatine, glutamine)


Meal 3

Turkey, chicken, fish, or beef

Leafy green salad with asparagus

Sweet potato or brown rice

Udos Oil 3-6-9


Meal 4

Whey protein

Raw greens juice (that I make in the juicer)

Rice cakes

1 tbsp almond butter


Meal 5

White fish

Leafy green salad with asparagus

Udos Oil 3-6-9

(Fish oil, glutamine)

Do you take any supplements to reach your fitness goals?

Yes I take supplements, but it is important to understand that they are supplements, not dependents.  Maximize your micronutrient intake via foods before you think about supplementation.


My current daily supplement stack:

1000mg Vitamin C

20g Glutamend Glutamine

10g Creatine Monohydrate

Hydrolyzed Whey Protein

Omega 3 Fish Oil

What is your single biggest “Fitness” related accomplishment?

My biggest fitness related accomplishment as far as being a fitness model was winning my WBFF pro card being the youngest male in the world to ever do that at the age of 22 and then a few short months later landing a magazine cover.  I am grateful for those opportunities as it allowed me to reach out to many others and continue to do so.

Is there anyone in the fitness industry you look up to?

Obi Obadike has been a great friend of mine and somebody I look up to.  The man has helped me on many levels and steered me in the right path in this industry.

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

“Eating before bed will make you fat”

Eating before bed will NOT make you fat.  The reason many people think this is because we always associate those who eat junk before bed with being obese.  I guess if you eat popcorn and late night chocolate while watching a movie you most likely would be overweight!
Amer Kamra

Tips for our readers to achieve their fitness dreams?

  1. 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 and if every time you don’t see them and you give up how the hell will you ever achieve the body you want?
  2. Intensity: I often see too many people train with a lack of intensity.  Go to the gym and make every set, every rep, 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!
  3. Balance: It took me many years of being in this industry to realize the key is balance.  Don’t just be a gym rat and abandon everything in life especially those things that really matter.  Find the balance of spending time with those that you love, working out, eating clean, resting but make sure to 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!

Final Words?

My words to you would be to stay true to yourself, do not BS yourself and lie to yourself.  Be honest with yourself and goals, if you want something, then 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.  Utilizing that mindset has really helped me to achieve many of my goals.