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Amer Kamra “The Hammer”: Interview With Fitness Model, Coach & Personal Trainer Of The Year!

Amer Kamra “The Hammer”: Interview With Fitness Model, Coach & Personal Trainer Of The Year!

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Amer’s Stats:

    Name: Amer ‘The Hammer’ Kamra
    Age: 24
    Residence: Toronto
    Height: 6’-0”
    Weight: 193lbs
    Occupation: Transformation/Life Coach


How Did You Get Started In Bodybuilding?

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.

What Is Your Best Accomplishment So Far?

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


What Is It Like To Compete?

Competing is a great feeling, it is an avenue to pursue that allows you to constantly push yourself and become a better person today then you were yesterday.

Could You Give Us An Idea Of What Goes Into Preparing For A Competition?

A lot of sacrifice but its all worth it in the end. I enjoy and love the process of preparing for a show. Sure you have to sacrifice a bit of social life, and dedicate yourself 100% but when its done its something to be proud of. Usually closer to a show I am doing two sessions of cardio a day and a weight training workout, so you can imagine that occupies a large chunk of time everyday.

What Is It Like to be a coach?

Coaching athletes and clients is great. I love what I do; I love helping people reach their potential. It is a very rewarding job when you are able to help somebody achieve his or her goals. Sometimes it can be frustrating however but it’s a bit of frustration for a lot of enjoyment.

What Is Your Workout Routine?


    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


    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 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


    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
  • 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)


    Sunday: Cardio

  • Tae Kwon Do for 60 minutes
  • Wrestling for 60 minutes

Amer The Hammer Fitness Model

What Is A Typical Daily Diet & Your Supplementation Like?


    Meal 1
    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)


    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


See Also

Any Staple Healthy Meals That You Always Eat?

Sushi is my favourite as it still is fairly clean, and very nutrient dense.

What Are Your Tips For Success For Beginners?

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?

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 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!

Amer ‘The Hammer’ Kamra Motivation Video:



Did You Make Any Mistakes When You First Started Out/If You Could Start Again What Would You Do Differently?

Yes of course I made mistakes, the biggest mistake I probably made was try to follow what everybody else was doing. My suggestion is that you follow one program, don’t try to do 100 different things at once because you will accomplish nothing. To be specific the biggest mistake I made was definitely overdoing the cardio!

How Has Competing To The Highest Level Changed Your Social Life?

Of course you have to sacrifice your social life to an extent, but over the years I have learned that balance is just as important. You cant be a robot and very tunnel vision because you will burn out very quick and not enjoy what you are doing.

Do You Have Any Tips/Tricks On How To Balance Your Time Effectively?

Plan out your day! Don’t just go along with the day, actually take time to plan your day and see what fits in where. By doing that you will actually see how much time you really waste, and how much time you can be spending and putting towards more import things such as spending time with family or on your goals.

Have You Ever Felt Unmotivated And What Did You Do To Come Back?

We all feel that way, we are only human. The thing that keeps me going and never giving up is having something to look forward to. I don’t ever lose sight of my goals, because as soon as you do you will feel as if you have no purpose. If you haven’t set goals, I suggest you do.

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, and 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.

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