Kim Kardashian’s trainer reveals the reality celeb’s weight training workout and diet

KIM Kardashian’s trainer transformed her life from an unfit, depressed drinker and smoker, to one of the world’s best female bodybuilders.

MILLIONS of women around the world are embracing the hashtag #GirlsWhoLift, proving that strong is sexy.

Among them is one of the world’s most recognised bodybuilders, Melissa Alcantara aka FitgurlMel, who’s incredible body transformation and approach to fitness has attracted more than 500,000 followers to her Instagram page, including Kim Kardashian.

Before she became a celebrity trainer, Melissa was falling deeper into an unhealthy lifestyle of drinking, smoking and binge eating.

The 33-year-old from Brooklyn, New York, gained about 31 kilos during her pregnancy and she knew it was time to make a change.

Like many others who take a vow to fitness, she said “I’ll start Monday.” It was prompted by, of all things, an infomercial called Insanity Beach Body.

After pushing it back three more Mondays, the now US fitness expert, finished the 60-day program and was nearly 20 kilos lighter.

It wasn’t until December 2015 when Melissa decided she wanted to be more than just skinny and that’s when her fitness journey took an epic turn.

“Building muscle doesn’t mean you’re going to become Arnold. So the next time you say I want to be toned, what you really mean is I want to lift weights,” she said in a recent photo on Instagram.

Melissa Alcantara is a self-described “yoyo dieter” who drank and smoked too much. She is now Kim Kardashian’s trainer.

Melissa showing off her booty transformation.

We now know where Kim gets her booty from. Melissa said Kim’s training consists of weights, including dead lifts and squats.

After 17 weeks of preparation which included lifting heavy weights and controlling her food portions, she went on to win two categories in a bodybuilding competition; Miss Figure and Miss Best Physique. It opened up new doors for her career, she told CNBC.

Melissa had been working as a waitress when many people began asking her if she was a trainer or a dancer and if she could train them, because of her fit appearance.

It then led to an array of business partnerships and opportunities, cementing her profile as one the most popular fitness bloggers on social media with more than 560,000 followers today and a YouTube channel attracting 34,956 subscribers.

Melissa showing off her jacked abs.

She had gain 31 kilos during her pregnancy, and not long after, turned her life around.

But most of it was the result of a fateful email she received in May 2016. It was from one of Kim Kardashian’s producers who later called and asked if she can train the Keeping Up With the Kardashians star. Kim was inspired by Melissa’s personal journey and work ethic.

“I told them, ‘Let me check my schedule’,” Melissa joked — but immediately relocated from Brooklyn, New York to California to start her new gig.

Two years later, Melissa now trains Kim five to six days a week, along with a small roster of other clients.

“So many opportunities opened up for me 6 years ago when I decided I was going to take risks and live my life the way I wanted,” she said in an Instagram photo of Kim. “There were many ups and downs and doubts and failed attempts but when you get knocked down you don’t stay down. Kim trains hard and has great work ethic and it’s a pleasure to train her. Let’s keep making these muscles girl.”

Safe to say, we now know where Kim gets that sculptured body.

Kim Kardashian training with Melissa Alcantara. Picture: E!

KIM’S DIET AND WORKOUT

Melissa told Insider that Kim’s diet has come a long way and has changed a lot in terms of eliminating processed foods.

“If you’re not eating right, it’s never going to happen,” Melissa said.

She said the reality star’s diet consists of fresh food, unproccesed foods and only water.

With Kim’s workout, it’s 85 per cent weight training with the rest high intensity interval training and steady state cardio.

“I honestly just love her, she is honestly one of the best clients you can have. She doesn’t cancel, she is always there.

“Our sessions are at 6am, we train 5-6 days a week from an hour to an hour and a half. We do a lot of squats, dead lifts, chest press, overhead press, tonnes of sprints, pull ups dips but 85 per cent of her training is weight training.

Kim’s training consists of 85 per cent weights.

“You have to put the work in it, you have to be intense, you have to struggle with every rep and feel it.”

UK natural bodybuilder and social media influencer Erny Peibst told news.com.au it had really been over the past five to 10 years where women had really started to fully embrace weights and lifting.

“Since social media has exploded, so has bodybuilding. Women are seeing world-class physiques they’ve never seen before (every day on their newsfeed), so naturally women are trying to look like this now,” Peibst said.

Peibst, 25, said it’s more important than ever for women to understand the health benefits from lifting weights, physically and mentally.

“Lifting weights will stimulate your metabolism making it easier to burn fat. It also boosts endorphins in the brain which can reduce the chances of women experiencing depression or anxiety.”