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 • 1 244

  • Mavis A
    Mavis A 13 hours ago

    What can I eat before going to the gym in the am,? So that i don’t go on a empty stomach? Any recommendations

  • Cindy Loohoo
    Cindy Loohoo Day ago +3

    I don’t believe a word the Kardashians say, they always “work out” for their huge butt and slim waist yet have zero muscle definition anywhere 🤔

  • Sarah Mending
    Sarah Mending Day ago

    I hate that i don’t look like them

  • Rana AL
    Rana AL Day ago

    90% surgery

  • Gabby Cat
    Gabby Cat 3 days ago

    Not everyone can afford food that doesnt come from a box

  • Alilah Sutton
    Alilah Sutton 3 days ago

    Ok you had me before you said only water 💧... soooooooo hard for me to wean myself off of coffee 😫😫😫

  • Vanilla Rooibos PNW
    Vanilla Rooibos PNW 3 days ago

    If I were wealthier and didn’t have a (good but demanding) office job, I would be more physically fit, too.

  • Rio the Chief Master Boss Idol

    Trainer tummy look yuck!! What's up

  • Sonia Rodriguez
    Sonia Rodriguez 5 days ago

    How is she going to cancel? That is all she does all day, oh and getting surgery.

  • Briana Villareal
    Briana Villareal 5 days ago

    Alll of you commenting negative shit about Kim are haters !! It’s so ridiculous how her trainer is saying they swiped her processed food pantry and replaced it with healthy foods. that she’s in the gym every morning at 6 am and how over time she’s eating more clean foods. It’s crazy how some of you just love to hate! I’m not saying her body is real, but y’all tryna knock her health and fitness like she does nothing but plastic surgery and lipo. I’m pretty sure she’s realized that to maintain her physique she actually has to put in the work as to why she has a trainer.

  • TheFd90
    TheFd90 7 days ago

    Love the trainer, but let's be honest, Kim's figure was not achieve with working out! Plus, she has all the money in the world to remove stubborn fat, cellulite and all the little "imperfections".

  • India Bliss
    India Bliss 7 days ago

    Hope Kim pays her lots

  • AMARA G.
    AMARA G. 12 days ago +1

    But she isn’t fit 🤦🏼‍♀️ her legs and arms have no damn muscle. Sigh

  • Lishir Hayon
    Lishir Hayon 16 days ago

    Of course she doesn't cancel, she is not a single mother or have to work for a living like the rest of the world...

  • xxx trisha
    xxx trisha 19 days ago

    The question is, why doesn't her trainer look like her? Or have a body shape like that

  • Juanita F.
    Juanita F. 21 day ago

    Shes not even fit..

  • Jay Rayton
    Jay Rayton 24 days ago

    All that working out and no muscle tone

  • o-ptimus prime
    o-ptimus prime 25 days ago

    You will never see Kim full close up body

  • Kimberly Lamas
    Kimberly Lamas 26 days ago +2

    Bruh Kim has chicken legs
    And claim to squat
    I would expect thunder thighs but no

  • Catta Bonata
    Catta Bonata 26 days ago

    yeah, but like... she had surgery... her hips are fake, her boobs are fake, her ass is fake, her nose is fake, her lips too, of course she has to be in shape but dont tell me she achieved her "hourglass shape" by working out and dieting.

  • Alien Spaceship
    Alien Spaceship Month ago

    Is that what people are calling plastic surgery nowadays

  • Khristina M
    Khristina M Month ago

    Kim kinda looks like a pig from Minecraft 😂

  • Rose November
    Rose November Month ago

    i have her bottom without plastic surgery only training:)

  • Jennifer Evans
    Jennifer Evans Month ago

    Mostly about Surgery

  • Jake Robinson
    Jake Robinson Month ago

    Let me save you 4 minutes of your life. It's surgery.

  • Victoria Gray
    Victoria Gray Month ago

    How much money did Kim pay u to make a PLASTIC video about her workouts

  • Leanh Huynh
    Leanh Huynh Month ago +1

    “ we do 85% weight training “ .... 95% of the video of her doing cardio... and no muscle mass at all

  • starfirebb robin
    starfirebb robin Month ago

    Kim has zero muscle definition if she really did these workouts she'd have toned arms, back and quads.

  • Patience Noelia
    Patience Noelia Month ago +1

    I really couldn`t wait to try the weight loss program “Yamzοkο Weebly” (Google it). This has offered me enjoyment. My own good friend lost 10 lbs after this weight loss program, I really highly recommend you browse Google to learn how. .

  • Ggg
    Ggg Month ago +1

    "How to get fit like Kim .... Get yourself a great graphic designer that knows how to use Photoshop"

  • Muskaan Smile
    Muskaan Smile Month ago

    Where’s kendall’s

  • Elizabeth Bosworth
    Elizabeth Bosworth Month ago

    I follow her on insta! Didn’t realise she was Kim’s personal trainer

  • Ferry Sad
    Ferry Sad Month ago

    You failed as a trainer if you can't even get her to train her thighs/hamstrings to match that fake butt I mean 🙄🙄🙄

  • Ann D
    Ann D Month ago +1

    How about a shout out to the cosmetic surgeon who did your BBL and other procedures 😍

  • maddie hall
    maddie hall Month ago

    I used to down shame myself because my body didn’t look like Kim’s and still to do this I try to get my body to turn from an inverted triangle to an hourglass. This kinda made me realize that you can achieve this through determined effort, diet, and exercise✨!

  • zippy blessed
    zippy blessed Month ago

    Surgery surgery and surgery

  • Ana Lee
    Ana Lee Month ago

    Kim looking like Michael these days 😂 she better stop before shit start falling off.

  • Fun son Dowdy
    Fun son Dowdy Month ago

    I came here to say who gives a shit

  • Brandi Richarson
    Brandi Richarson 2 months ago

    She's not really fit though just curvy because of surgeries

  • AlohaDiana
    AlohaDiana 2 months ago

    Gym Kardashian :D

  • Jennifer Altman
    Jennifer Altman 2 months ago


  • Get that out my house
    Get that out my house 2 months ago

    Her trainer needa work way more on building them hamstrings to balance out with that ass 🐜

  • Ondřej Tureček
    Ondřej Tureček 2 months ago

    1) Actors and celebrities take anabolics and have surgeries, do crash diets and don’t maintain the shape beyond the shooting. Digital effects also help. Then they aren’t shy to attribute it to “workout” and “hard work”.
    2) Actors are preselected based on attractiveness. No amount of working out will give you with your average genetics and responsiblitities“that booty” or “that v-taper”. Certainly not if you copy a celebrity workout tailored to them. Which is often made up anyway;-)

  • Annalisa Escobar
    Annalisa Escobar 2 months ago

    She ain’t fit, she Botched sis

  • Jessica
    Jessica 2 months ago +1

    The goal is to be like the trainer that’s why I clicked idc about Kim

  • Mimi Overton
    Mimi Overton 2 months ago

    The secret is Plastic surgery 😜

  • TheStyleAlert
    TheStyleAlert 2 months ago +2

    80% food 20% workout

  • CAU18
    CAU18 2 months ago

    Has anyone else noticed that Kim really helps out the black community. With her first law case, this trainer etc. She is so amazing. I love her.

  • Assia Benslimane
    Assia Benslimane 2 months ago

    Lol u barely see Kim working outgive me a brake has no definitions or cuts in her body sorry in not buying in lollll

  • Kaitlin Webb
    Kaitlin Webb 2 months ago

    How to get as "fit" as Kim: get plastic surgery and eat practically nothing... Sorry, that is NOT fit.

  • Kali and Madonna Owczarki Niemieckie

    Is wine allowed ?

  • Kika Soran
    Kika Soran 2 months ago

    She doesn’t look like someone who works out

  • cina kakar
    cina kakar 2 months ago

    She is ugly with diaper ass

  • Davis Campos
    Davis Campos 2 months ago

    Go girl

  • amy Mooney
    amy Mooney 2 months ago

    Kim actually looks so fit.

  • Sharon Novak
    Sharon Novak 2 months ago

    This Trainer worked her ass of, Kim just layed on table waiting on plastic surgeon.

  • Norma Estrada
    Norma Estrada 2 months ago

    Not that I don’t believe in the physical trainer I just don’t believe in Kim’s body because they just get lips

  • Marialyn Young
    Marialyn Young 3 months ago

    Wow u so hot

  • immacarbivore
    immacarbivore 3 months ago +4

    The thumbnail is trying to get me to believe she’s lifting 75 pound dumbbells? 😂

  • Sayantika Mondal
    Sayantika Mondal 3 months ago

    Lol the comments here tho

  • Alpina Towers
    Alpina Towers 3 months ago

    I wanted see to Kim training despite to know her body is product of surgery but is beauty, however I wanted see her making exercise I do not want see a black talking bla bla bla pr showing her black stomach it's sk nasty, to the end she only want get famous with Kim Kardashian image.

  • Malibu Milk
    Malibu Milk 3 months ago

    Tbh, this is super irresponsible of you Insider when everybody knows she had hundreds of thousands of dollars worth of surgery.

  • S D2
    S D2 3 months ago

    Her trainer only helping her to maintain her liposuction and fat transfer body!

  • Simone Lezama
    Simone Lezama 3 months ago

    If Kim did not get butt enchancer and went and trained she would have had a big natural butt because she had a butt before.

  • Luz Aida Perrone
    Luz Aida Perrone 3 months ago

    No how about you give us the name of her plastic surgeon😉

  • Brooke Gravante
    Brooke Gravante 3 months ago

    If she got that body from working out, then her arms would have some muscle definition as well...especially if they’re mostly doing weight training

  • Scott
    Scott 3 months ago

    I'd like to kick Kim Kardashian in her ASS.

  • Forgot Something
    Forgot Something 4 months ago

    The trainer looked like she was on gh or something during her competition tho, how are we even supposed to trust others results anymore

  • lotusssypringa
    lotusssypringa 4 months ago +1

    I don't think her trainer is to thank

  • Danei I
    Danei I 4 months ago +8

    Hey body isn't real. No amount of squats will get you a butt like that. How many ribs did she have removed?