Kim Kardashian's Trainer Reveals Her Dieting And Workout Secrets

  • Published on May 15, 2018
  • Kim Kardashian credits her personal trainer Melissa Alcantara for transforming her body over the past year. INSIDER spoke to Alcantara on how to lose weight and gain muscle through workouts and nutrition to get a body like Kim Kardashian.
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    Following is a transcript of the video:
    Melissa Alcantara: What we've been working on for the past almost year is just kind of the training method that I do. And it's the same training method that I use for Kim. It's mostly about eating. I mean, people think it's in the exercise, but if you're not eating right consistently, then it's just never going to happen. You know, her diet has come a long way and has changed a lot in terms of just eliminating processed foods and just getting her to eat real food. So if it comes in a box, if it didn't grow off a tree or the earth didn't give it to you, then just stay away from it. Fresh foods, unprocessed foods, and only water.
    As for the workouts, I would do something that's mixed, so that there's weight training, there's high-intensity interval training and there's steady state cardio. For now, you know I train Kim consistently. Sometimes I train her sisters Khloe and Kourtney.
    Kim Kardashian: She's even Snapchatting on my workout with Melissa. I give her the privilege of working out with her one time.
    Alcantara: I honestly, I just love her. She's also like one of the best clients that you could ever have. She doesn't cancel. She's always there.
    Kardashian: This is what I'm doing today.
    Alcantara: A lot of our sessions are at 6 a.m. I wake up at 4. So we train about five, six days a week. It ranges from an hour to an hour and a half. We do a lot of squats, deadlifts, chest press, overhead press, a ton, a ton of sprints. We do pull-ups, dips, but I would say that 85% of our training is weight training. You have to put the work in. You have to be intense, you have to struggle with every rep and feel it. It doesn't mean that you're gonna be Arnold and get huge.
    Kardashian: You guys, she's trying to kill me.
    Alcantara: Only a little bit.
    Kardashian: Officially trying to kill me.
    Alcantara: In the beginning, you know, I was sitting on my couch. I had gained 70 pounds with my daughter and I saw this infomercial for Insanity, which is a home workout program. And I saw these people's transformations. And I packed up all my food, I never cheated, only drank water, never missed a workout and 60 days later, I was 40 pounds lighter. I decided I wanted to do a bodybuilding competition in December of 2015. I won first place in Miss Figure and Miss Physique and that's when Kim contacted me. So she saw my transformation picture on Instagram. She was like scrolling through Instagram at 4 o'clock in the morning and she was like, "Wow, this woman, she's a Mom. She lives a regular life. Look at how she changed her life." She was looking for something that was sustainable. She didn't want to just lose weight fast and then you know, gain it again. It's a lifestyle.
    I had no expectations of becoming a celebrity trainer. I'm not thinking, "Oh yeah, I'm going to train Oprah tomorrow." I just hope that they get the results they're looking for. And every time she sees a new muscle growing or new lines, new definition -
    Kardashian: Do you guys see my muscles?
    Alcantara: The look on her face just makes me like super excited for her, because I know exactly what that feels like.
    Kardashian: Hamstrings, my favorite.
    Alcantara: Yeah, except that you're doing it with that bar.
    Kardashian: Oh, she has the light bar. This is what I'm doing.
    Alcantara: Exactly.

Comments • 965

  • Aut M
    Aut M Hour ago

    Let's be real. The workouts Kim does right now, only helps maintain the figure she has. I feel like even tho the workouts are tough, she probably half asses most of it.

  • Kathy Schmitz
    Kathy Schmitz Day ago

    I would love to see you go through a couple of workouts. U tube is great because I could take you to the gym with me!!!! Your a beast!!!! Living the clean life!!!

  • Good Reads
    Good Reads Day ago

    Have loads on money for plastic surgery there you go 😊

  • Ro So
    Ro So Day ago

    I mean Kim was prettier before the plastic surgery I hear now because her butt is so big she has people wipe it for her......

  • V kay
    V kay 3 days ago

    But, her "hourglass" is from Photoshop and what she did to her body is from surgery. A diet and exercise "secret" from the kardashians is a complete joke. They knew that there are some dummies out in the world that'll easily fall for it.... THIS IS THEIR REAL SECRET: PHOTOSHOP, FACETUNE, & SURGERIES.....
    Tbh, they look like rectangles in person, so they r promoting a figure not everyone(including them) have...

  • Doris Namondo
    Doris Namondo 3 days ago

    Omg! Please, train me !!!!

  • Ikaw Ha
    Ikaw Ha 4 days ago

    Kim had that bod bc of much plastic surgeries😝

  • Bertha Meza
    Bertha Meza 4 days ago

    Im Training all week with my trainer personal so is lie yeah i work hard.but not is rreal Kim have surgery surgery in all body all womens havet celulitis so im not believe the body is just diet and exersice nop lie lie lie just Photoshop 🤔🤔🤔🤐🏋️‍♀️🏋️‍♂️🏋️‍♂️🏋️‍♀️

  • FCN_ Art
    FCN_ Art 4 days ago

    God someone cover her!I’m sorry but all the surgery,exercise,botox and fillers can’t fix her aging body!No matter how hard she tries her body will never be/look toned,it will always look like old skin and rotting meat...idk if it’s genetics,too much molding or just age but theres something so damn wrong and unnatural looking about her I just can’t🤦🏻‍♀️ Spare us the naked looks at last

  • Any S
    Any S 9 days ago

    She is fat and has surgery all over and looks bad. So thanks but no thanks

  • Subbrena Curtis
    Subbrena Curtis 9 days ago

    Up. So proud

  • Donald J. Trump
    Donald J. Trump 12 days ago

    I love a girl who works out. But kim Kardashian’s body is weird looking and not naturally achievable. her legs are so much smaller than her glutes it looks like she is wearing a diaper. Honestly if you don’t want to work hard, or physically can achieve your goals, just takes steroids. At least when your of the cycle you’ll look more natural than when using fat injections. lol jk. Don’t take steroids, or use fat injections. Just be the best version of yourself. Work hard, and eat lots of chicken.

  • shi shi
    shi shi 15 days ago

    Oye it is very rude of you people to discredit her plastic surgeon this way. Don't disrespect the real people who do all the work

  • G Trane
    G Trane 16 days ago

    Mel is such a bad ass

  • Razel Dazzle
    Razel Dazzle 17 days ago

    Have you noticed that Kim’s eye was looking left but at the same time she’s looking right.(no affense) Comment Y if you see it,Comment N if you dont

  • Tanae Troupe
    Tanae Troupe 18 days ago

    i love her trainer so much 😍

  • Vegas Knight
    Vegas Knight 18 days ago

    The irony of Kim K's trainer advising only to ingest fresh foods that were grown in nature when everything that has been injected into Kim's body is full of toxins 😂🤣😂 I wonder if Kim has convinced herself that plastic is a naturally occurring substance 😂🤣😂

  • Serena Williams
    Serena Williams 18 days ago

    Diaper ass ant legs

  • Thu-Hoang Nguyen
    Thu-Hoang Nguyen 18 days ago

    She may have had plastic surgery- but she also does exercise and diet because she’s always scrutinised by people like you lot for her body. You need to workout to maintain your surgeries also. It’s funny how people in the comment section always feel the need to make fun of her- when in reality they hide behind a screen sending hate comments out of jealousy- it’s also sad that it’s women putting other women down.

  • Erika Fuller
    Erika Fuller 18 days ago +1

    As I eat my donut 🍩

  • mchann
    mchann 18 days ago

    Kim’s shape looks good in pictures, but she is NOT “FIT”. No muscle at all, idk what the workouts are doing for her...maybe just basic maintenance? 🤷🏻‍♀️

  • cosmicnights
    cosmicnights 19 days ago

    She has a chef. Doesn’t even have to think about buying groceries. Says, I’m hungry and person brings prepped meal. I doubt she does any hard sweat.

  • Bridget Hollen
    Bridget Hollen 19 days ago

    her body is built on money sorry not sorry

  • Kim’s Gone Keto
    Kim’s Gone Keto 20 days ago

    Lol guys you know surgery doesnt keep you skinny....she has a fake ass and tits but shes never had lipo you do know you have surgery and your still have to eat right....y’all know that right??

  • Leyla Forever
    Leyla Forever 23 days ago

    may be the trainer would convince me

  • cat the dripper
    cat the dripper 24 days ago

    Melissa Alcantara is her trainer?! That woman is fireeeeee 🔥🔥🔥 Kim Kardashian is so lucky.

  • TASconfidential
    TASconfidential 24 days ago

    The trainer’s body is natural... her Instagram shows her and her husband’s success with weight loss and getting in shape..
    but Kim K isn’t a good example. Her body is the result of :
    1.) liposuction
    2.) cool sculpting
    3.) medical-grade silicone injections
    4.) implants
    5.) laser external cellulite treatments
    6.) waist trainers
    7.) cycles of extreme dieting
    8.) a little bit of exercise

  • Mano Billi
    Mano Billi 26 days ago


  • Yeraldin Esquivel
    Yeraldin Esquivel 28 days ago

    I’m just here for the Gymshark leggings the personal trainer is wearing! 👍🏼

  • Magdeline Mogale
    Magdeline Mogale Month ago

    please please Kardashian adopt me👅

  • tee j
    tee j Month ago

    Bimbo. Not a fit girl in the least

  • Daniel Davis
    Daniel Davis Month ago

    Don't sweat too much, heat melts plastic.

  • Goddess Indigo
    Goddess Indigo Month ago

    Even though she had work done doesn't mean that she should just let cant get lipo and a bbl and think its gonna remain that have to keep it up by exercising and eating right...

  • Potato BooBoo
    Potato BooBoo 2 months ago

    2:44 What.

  • Kroshnov Gracias
    Kroshnov Gracias 2 months ago

    Black chun lee

  • Deon go healthy
    Deon go healthy 2 months ago

    Lifestyle Change...small steps everyday😃

  • Irma Garza
    Irma Garza 2 months ago

    Sharing is caring...👍

  • Kevin Huang
    Kevin Huang 2 months ago

    Frankly, I am far more impressed by the trainer’s natural physique than I am with Kim Kardashian’s “enhanced” physique. However, I wish I could pull the trainer aside and tell her “Please don’t mention that self admitted steroid user Arnold Schwarzenegger, your natural achievements are so much BETTER than his juiced up cocktails of drugs!”

  • Mrs.Grant
    Mrs.Grant 2 months ago

    Lol okkk so we just ignoring all the plastic sucked and tucked Photoshop..just stop

  • Eris Delroe
    Eris Delroe 2 months ago +1

    good for them :) i want a trainer too

  • Stacie L. Strand
    Stacie L. Strand 2 months ago

    ....not saying Kim isn't taking her workouts seriously. I just feel that fitness was never her lifestyle. Prior, total plastic now, so I'm definitely not interested.

  • Tiffany Garrett
    Tiffany Garrett 2 months ago

    I don't know about you guys but I pay attention to high earners like Kim and who she hires and surrounds herself with! I luv this trainer! She knows her stuff!

  • It’s youtube Thooo
    It’s youtube Thooo 2 months ago +4

    Humm yeah and a bunch of surgeries 👍🏻

  • Eli Mercado
    Eli Mercado 2 months ago

    Mujer am very proud of me . U work hard

  • Anna Luisa Rossini
    Anna Luisa Rossini 2 months ago +1

    80% is about eating .... ✌

  • Jabou baa
    Jabou baa 2 months ago +1

    Sorry but I don’t believe this, I give it to her that she workouts regularly and eat very healthy.
    But cmon we all know they are always at Dr. office doing treatments and other stuff.
    Now that trainer, It didn’t seem like she gained 40 lbs on her pregnancy.
    She looked Normal to me.

  • M Sch
    M Sch 2 months ago

    I hate when trainers show pictures of them pregnant to prove their achievement. You show a post-pregnancy one, not a pregnancy one.

  • The Malicious
    The Malicious 2 months ago +1

    360 liposuction is a path to nirvana

  • Lady de Aude
    Lady de Aude 3 months ago

    Kim ...gets a black female trainer for her dream body, has a black surrogate mother for her baby, marries a black man to have half black children. Ok Kim we can see it. Just stop trying to fool the world that you are a black woman. I dont hate her l just dont like that her and her family are such leeches on black women and people. Always keeping black girl friends and people around. Intentionally having half black babies. Stop it, you are all so damn annoying ! Be your white selves with your natural flat bottoms (no offense to white girls). And natural hair. Stop leeching off other peoples culture and looks. The fakeness is exhausting. And no being married to a black person and having half black children, implant surgery and all other efforts will not make you a black person. Be proud of who you are or at least stop your stalking obsession with black people. It's not a compliment that you are obsessed with all things black you are a leech and annoying us to death. Your family too. But you started it all. Maybe it sounds like hatred...and maybe it's becoming that for a lot of us who don't appreciate it as a compliment. And black people please stop assisting in this insanity and fakeness. Her bottom is faaaaaaaaaaaaake ! Enough. Fake , fake, fake, plastic , fat fake. Her boobs too, and her face. Its not shaming its truth. Tyson was right. Fake is fake. Stop it. Next time please just show her trainer. She is enough motivation. Leave fake body Kimy out of it please. Not all of us think this is natural and normal. Most of us still live on planet earth.

  • Ming Song
    Ming Song 3 months ago +1

    When are they gonna interview her surgeon? I wanna know that information.

  • ACDC
    ACDC 3 months ago

    I have so much respect for Mel

  • Ingrid Johansson
    Ingrid Johansson 3 months ago

    Now Kim never sent in one of her body doubles to work out did she? Lol

  • Monserrat Poot
    Monserrat Poot 3 months ago

    LOL A lot of hate and jealous people on the comments

  • Donna Benson
    Donna Benson 3 months ago +1

    Plastic surgery

  • Marissa White
    Marissa White 3 months ago +1

    Duh buy it

  • Fajer njr
    Fajer njr 3 months ago +1

    Have a lot of money for surgery

  • Tiffany
    Tiffany 3 months ago

    Okay so what does she meal if it comes in a box? Does this applies to plastic too. Cause I buy chicken in plastic lmao

  • Remus
    Remus 3 months ago +1

    Yeah Kim is plastic but she probably works out more than you so........

  • Diana R.
    Diana R. 3 months ago +1

    I don't see any muscle on Kim if she works out as much as she says. I have more muscle than her and no trainer, no gym only through running, hiking and dumb bells. My butt is not huge like hers because I don't have implants but it is proportional to my body.

  • Lina _
    Lina _ 3 months ago


  • Khani Xia
    Khani Xia 3 months ago +1

    Lol she hardly has any muscle tone lady

  • Rainy Daiz
    Rainy Daiz 3 months ago

    4:01 👂🏾

  • DarkIris
    DarkIris 3 months ago +1

    I think Kim body type is ugly, does not look natural :\

    • Khani Xia
      Khani Xia 3 months ago +1

      DarkIris because it’s not

  • Lily P
    Lily P 3 months ago +1

    kourtney only gets her one day of the week to train and her body looks like she trains every day. Kim trains almost every day for an hour and 30 minutes plus eats right and that is all she has to show for, I would expect a six pack toned body everywhere. Not impressed.

    • Khani Xia
      Khani Xia 3 months ago +1

      Lily Shah exactly for all those “squats” there should be some definition and tone in her legs

  • Isabella M
    Isabella M 3 months ago +1

    «Its not aboute the workout really,but aboute the food» and then goes on to say:»she works out 5-6 times a week and an hour at a time» really..

  • Ifollow Jesus
    Ifollow Jesus 3 months ago

    Second this video is showing you doing all the workouts...😂

  • Ifollow Jesus
    Ifollow Jesus 3 months ago

    Who cares

  • Samantha Nelson
    Samantha Nelson 3 months ago

    Melissa is an actual fit girl, she worked for her body

  • Jess
    Jess 3 months ago

    ugh, the knee position at 1:00 is terrible due to her surgery on both hips and butt. Hello increased risk of injury. Isn't that quite ironic? The "need" for body enhancement has gone so far that it might change the biomechanics so much that it, in the end, causes an overload injury.

  • Maria
    Maria 3 months ago

    She should train Oprah then I would believe a transformation lol

  • Veronica Cruz
    Veronica Cruz 3 months ago

    I think people are missing the entire point. First of all, Kim was really over weight after pregnancy. She has NEVER been this thin. This is the thinnest she’s ever been and she’s super toned out. THATS what they’re working out towards. This is truly and inspiration because regardless of the lipo money or implant money, if you don’t take care of your body you can still gain weight and get cellulite, which is what happened to Kim. To achieve her flat stomach and to tone out her legs again after 2 kids IS goals. Not ONCE in this video did she say that this helps you get an ass or hips NOT ONCE so idk why people jump to that conclusion. She is talking about her muscle toning and diet. If you know anything about fitness you would know that almost any type of body transformation is possible. Even the small waist and round ass without surgery or money.

  • Stefan Ourthe
    Stefan Ourthe 3 months ago

    Wtfff i didn’t know mel was her trainer omg

  • Amila Badass
    Amila Badass 3 months ago

    She still looks good though despite what everyone’s commenting 😌

  • Pinksupergrl95
    Pinksupergrl95 3 months ago +1

    Cmon Kim, we KNOW you have snapchatted during workouts, werent you the one in trouble for texting during an awards show?🤔 We must not confuse young girls to think Kims Barbie curves shape is the norm or achievable without surgery. I get genetics but we know some drs magic is in there. Personally I dont like the huge butt & wide hips look that she has nor does it look normal to me but whatevs. Many girls can have both of those features & look naturally beautiful. Her & Kylie- that doesnt look "man made" lol rather dr made

  • Mariel Hernández
    Mariel Hernández 3 months ago

    Everyone here be making some nasty comments. DO ANY OF YOU REALIZE THAT SHE IS A MOM, A SISTER, A WIFE TOO!!! Im a fan of #firgurlmel and of kim kardashian i followed them on social media and tv, i have seen the results, kim has really lost like 20lb and some what, even if she had plastic surgery it doesn’t matter she’s staying healthy and trying to be a consistent with what she is doing, and for people that say that they can see the difference and why shes not big, and she’s working all this day and so what, she just wants to be lean and tone, she’s not looking to get super muscular thats why she trains light weights

  • Tykirah Reid
    Tykirah Reid 3 months ago

    Me and her both know she don’t do all that shit but OK

  • Skeptical Idealist
    Skeptical Idealist 3 months ago

    5-6 days of intense workouts? She has almost no recovery time. Doesn’t sound sustainable.

  • death incarnate
    death incarnate 3 months ago

    kim looks wack in the thumbnail

  • Sarah Laven
    Sarah Laven 3 months ago

    What’s the point of all those glute workouts if there is silicon? How does that work

    • VegasGirl35
      VegasGirl35 3 months ago

      She doesn't work out. She films herself doing one or two squats for Instagram, and then gets butt injections. If she were really hitting the weights hard, her legs would be muscular and defined, not skinny like toothpicks.

  • Jasmine Barbosa
    Jasmine Barbosa 3 months ago

    How come we haven't seen Kim actually work out? Now Khloe actually works out she's a beast. Kim I don't know about that.

  • NA-KD
    NA-KD 3 months ago

    That workout looks tiring! 😱

  • Eduardo Letria
    Eduardo Letria 3 months ago

    Kim Kardashian has so much plastic in her body, that when she dies she should be recycled.

  • cassiasnowcat
    cassiasnowcat 3 months ago

    I like the fact that she is working hard and realizes that just plastic surgery it’s not enough to look great!

  • Healthy & Nurtured
    Healthy & Nurtured 3 months ago

    Kim K has a great figure cardio body ... but no muscle definition's interesting that her PT does a lot of weight training... I guess is because she's an endomorph... we all know she has done plastic surgery ... but she works out regularly

  • Healthy & Nurtured
    Healthy & Nurtured 3 months ago

    My normal training routine of plyos and HIit circuits had fallen off for like 2months due to a crazy working schedule...All I have is 30- 45minutes... I have lost my gains ( specially on my abs but diet has sustained my physique like crazy... and I am still happy with my figure.
    I am going back to my normal 4- 5 days workout like a beast.
    In a week👊🎉🎉🎉🎉🎉🎉😘. totally agree diet is key.
    Boom thid PT is my kind ...Iam up at 4am and do my workout between it

  • Amanda04
    Amanda04 3 months ago

    Pls don't get me started with your bullshit..85% comprises weight training??? What happened to Diet which is 70% the bigggest factor of it all!!! 🙄

  • Amanda04
    Amanda04 3 months ago

    Lol I wouldn't take advise from this trainer if she thinks Kim has a great body! Lol.... Kourtney has better figure!!!

  • eu sou benção
    eu sou benção 3 months ago

    Bunda de formiga🐜

  • Natalie R
    Natalie R 3 months ago

    one of the best clients* cuz she gives the most money💀💀

  • LemansSunset350
    LemansSunset350 3 months ago

    You can tell by looking at her arms kim works out like a beast - not

  • Scary Bookkake
    Scary Bookkake 3 months ago

    Kim had boobs from a young age so implants? No. Breast lifts? Yes.
    She's gotten fat transfers in her ass, you can see it sitting under the skin, its disgusting. Botox? YES she's gotten it done on video, lip fillers? YES DUH. Nose job? It could be the nose filler (nose job without surgery, its more natural)

  • Baby M
    Baby M 3 months ago

    You mean plastic surgery and photoshop?

  • Taylor Bellsi
    Taylor Bellsi 3 months ago

    I wish I could afford a chef!

  • Sierra Savage
    Sierra Savage 3 months ago +1

    Me to me .. wowww that trainer is holding two 125 weights .. goes to calculate .. woooww that’s 250 .. that’s dang nearly a me she’s holding up right now jeezzusss XD

  • Nic Andrews
    Nic Andrews 3 months ago

    Dieting & workout secrets? I didn't see the link to her plastic surgeon.

  • Alice Cooper
    Alice Cooper 3 months ago +1

    Oh please she just work for the cameras the real work is done on her plastic surgeons table!

  • Panda Power
    Panda Power 3 months ago

    You are so pretty

  • MedX Marketing Solutions

    R u kidding?! That’s not working out...that’s plastic surgery

  • Aby Yesudasan
    Aby Yesudasan 3 months ago

    All I can imagine is Kim farting.

  • lori washington
    lori washington 3 months ago