Name: Amer “The Hammer” Kamra
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
How did you get started in bodybuilding/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.
What is your favorite body part to train?
My favorite body part to train is my whole body. I absolutely lovedoing full body exercises. You will burn much more calories doing a clean and jerk, snatch pull, deadlift, or squat then you ever will doing a bicep curl. Also I 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 your doing a weighted pushup either you can do it or you cant. That is real strength.
Can you give us a sample of your routine?
Monday: Circuit Training/Shoulders
(15 minute upper body circuit)
• 20 Plyo Pushups
• 15 Dips
• 10 Pull-ups
• 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
• 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
Can you tell us how you got those abs?
Honestly I get this question more then any other. Abs are very easy to attain, but hard at the same time. Abs are something everybody wants, but nobody wants to work for. Forget about the abdominal training, first focus on nutrition because at the end of the day the only thing standing in between you seeing your abs and not seeing your abs is fat! You must begin to reduce your body fat through nutrition, cardio, training, water, etc. Once you have all of the factors in place, then focus on training them, and remember there are many more muscles then just the “six pack”. Focus on developing your core, all of the little surrounding muscles that will make your core and abs much more visually appealing. This means work on your oblique’s, your serratus, your intercostal muscles and your rectus abdominals.
Another tip is to work on strengthening your core; this will help to make your abs pop more. Planks, side planks, and back extensions are excellent for this.
What kind of music do you listen to when you are working out?
Usually rock, rap, or pump up music. I like pump up music such as 300 Violin Orchestra!
We all have at least one, what is the most embarrassing song on your iPod?
Probably some county music, or maybe even a Justin Bieber song LOL
What does your diet look like when you are trying to get lean?
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
Turkey, chicken, fish, or beef
Leafy green salad with asparagus
Sweet potato or brown rice
Udos Oil 3-6-9
Raw greens juice (that I make in the juicer)
1 tbsp. almond butter
Leafy green salad with asparagus
List the top 10 foods we would find in your kitchen:
1. Egg whites
5. Sweet Potato
9. Baby Spinach
What kind of cardio do you like best and why?
I am a big fan of incorporating cardio into my workouts, this means I leave very little rest in between sets and I utilize a system called HIPT (High Intensity Power Training) which I have patented and can be found at ABSanity ©. Com. As for actual cardio, closer to a show or photoshoot I will do longer duration, steady state cardio. Anything 3-4 weeks away or more it is always high intensity intervals. The benefits of doing HIIT or HIPT are not only the calories you burn within the workout, but also the calories that you burn throughout the day as well. Not to mention the benefits of increasing your heart health, which is more important, then the way you look.
If you could give people some fitness advice what would it be?
– 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!
Tell us about your biggest bodybuilding/fitness influence?
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.
Favorite cheat food?
I love eating pretty much anything junk food once a week. Moderation and balance is key, which is what I have learned over the past few years. So once per week I eat anything I want from sushi to pizza and everything in between. If I have a photo shoot coming up, I will cut that out 2 weeks prior.
Do you take any supplements?
Yes my current daily supplement stack:
1000mg Vitamin C
20g Glutamend Glutamine
10g Creatine Monohydrate
Hydrolyzed Whey Protein
Omega 3 Fish Oil
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.
Amer “The Hammer”