Entertainment

Melissa Alcantara Is The Dominican Trainer Behind Kim Kardashian’s Iconic Body

Kim Kardashian’s body is iconic. People have sculpted it, attempt to sculpt their own bodies based off her insane measurements, and everyone wants to know how she does it. Behind that iconic booty is a hella strong Latina booty, built by Melissa Alcantara.

Melissa Alcantara, a.k.a. @fitgurlmel on Instagram, has a transformation story of her own that is worth hearing, but she’s distilled her decade long trial and error fitness journey into the tips that work. Meet the girl who grows Kim Kardashian’s butt for a living.

Melissa Alcantara doesn’t have a specific plan for Kim Kardashina. She trains her as hard as she trains herself.

CREDIT: Credit: @fitgurlmel / Instagram

So, really, you just have to follow @fitgurlmel to see how she eats, caffeinates and trains on the daily. Alcantara vows that it’s not just about the exercise.

Alcantara was seemingly discovered overnight after Kim K gave Alcantara a shoutout on Instagram.

CREDIT: Credit: @kimkardashian / Instagram

Alcantara moved her family from New York to Los Angeles after Kim Kardashian found her on Instagram and decided that she was the woman she needed to train her. Worth it.

Alcantara reminds her followers that you have to work for this body.

CREDIT: Credit: @kimkardashian / Instagram

She told Insider, “You have to be intense, struggle with every rep and feel it.” Alcantara quit her day job as a producer to focus on training during the day and waiting tables at night.

Alcantara’s own journey began after gaining 70 pounds during her pregnancy.

CREDIT: Credit: @fitgurlmel / Instagram

She couldn’t seem to shake it off and after seeing a commercial for “Insanity” and seeing people’s results, she committed to 60 days of exercise. She lost 40 pounds and became addicted to the results.

Kim K was just scrolling through Instagram at 4 a.m. when she saw this picture:

CREDIT: Credit: @fitgurlmel / Instagram

What she saw was a mother who changed her life through fitness. At the time, Alcantara had entered her first bodybuilding competition and won. Her producers reached out to Alcantara and the rest is history.

Here are her tips:

Eat more than 1200 calories a day.

CREDIT: Credit: @fitgurlmel / Instagram

You have to eat to lose weight, and the number on the scale doesn’t actually mean anything. The top picture is from when Mel was eating 1200 calories a day. She admits it was exhausting and that eating more meant building more muscle and having more energy. Feed yourself.

Alcantara confesses that the biggest change Kim K has made has been with food.

CREDIT: Credit: INSIDER / YouTube

She told INSIDER, “People think it’s about the exercise, but if you’re not eating right consistently, then it’s just never going to happen.”

Alcantara eats four meals a day.

CREDIT: Credit: @fitgurlmel / Instagram

She shares her ideas all day long on Instagram. Alcantara makes sure that she’s eating in a macro way and it becomes the building blocks for all that hard work to really pay off.

“If it comes in a box or it didn’t grow off a tree or the Earth didn’t give it to you, then just stay away from it.”

CREDIT: Credit: @kimkardashian / Instagram

“Her diet has come a long way and has changed a lot in terms of eliminating processed foods and getting her to eat real food,” Alcantara tells INSIDER. At first, Kim was eating Nabisco vanilla wafers and processed foods.

Caption: “Back to eating salads.”

Drink only water (and coffee).

CREDIT: Credit: @fitgurlmel / Instagram

Every morning, you’ll find Alcantara soaking up the joy of pour-over coffee, but after that, it’s just water. Alcohol only on special occasions. You heard me.

Eighty-five percent of Kim’s training is weight training.

CREDIT: Credit: @fitgurlmel / Instagram

Not cardio as you might expect.

Caption: “I learned after some time was that cardio was not the answer, eating less was not the answer and doing more cardio was not going to “tone” a body that didn’t make muscle in the first place! If you want a “toned” body you NEED some sort of resistance training to build and shape your muscles. If not, you will only be skinny! Do you want to be skinny?!”

Butts, butts, butts.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara told INSIDER that they do *lots* of squats together. We don’t know what this is, but follow @fitgurlmel to see her in action and play monkey see.

Lots of weight-bearing squats and lunges.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara didn’t recreate the lunge, but her enthusiasm and motivation for transformation make it more fun. She’ll also train Kim’s sisters from time to time.

A good percentage is also going to be high-intensity interval training.

CREDIT: Credit: INSIDER / YouTube

While cardio is aerobic exercise, high-intensity interval training (HIIT) is anaerobic. It requires more oxygen than you’re intaking, so it takes energy from other sources, like fat and muscles.

They work the back with pull-ups.

CREDIT: Credit: @fitgurlmel / Instagram

People think that doing chest exercises will shrink your boobs and Kim Kardashian is proof that working hard doesn’t mean you look like Arnold Schwarzenegger.

They work out 6-9 hours per week.

CREDIT: Credit: @fitgurlmel / Instagram

They meet at 6 a.m. to get a one to one and a half hour high-intensity workout in five to six days a week. As we said, it’s work.

Don’t cancel or quit when you’re tired.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara will be the first to tell you (or INSIDER) that Kim is “one of the best clients you could ever have. She doesn’t cancel, she’s always there.”

Alcantara is experiencing her own journey all over again through Kim’s.

CREDIT: Credit: @fitgurlmel / Instagram

“Every time Kim sees a new muscle growing or new lines or definition, the look on her face makes me super excited for her,” she tells INSIDER. “Because I know what that feels like.”

The results kind of speak for themselves.

CREDIT: Credit: @kimkardashian / Instagram

Kim has spent over a year putting in the hours and the work with Alcantara. She’s changed how she eats and feels more ‘firm’ with ‘less cellulite’, and most importantly is much more confident. What’s a butt without a confident girl in front of it?

Alcantara and her husband have created their own 8-week fitness plan.

CREDIT: Credit: @fitgurlmel / Instagram

You can also subscribe through the FitPlan app and watch videos of Alcantara showing you ever butt-growing move. We ship her success story.

READ: Kim Kardashian’s Trainer Is The Most Inspiring Dominican Trainer That We Could All Use

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These Are The Top YouTube Workouts To Try At Home To Help Keep Those Resolutions

Entertainment

These Are The Top YouTube Workouts To Try At Home To Help Keep Those Resolutions

Alexandra Durón / Getty Images

With the official start of 2021 – which will hopefully be so much better than 2020 – the desire to be physically fit and achieve that “beach body” (whatever that is) is at a seasonal high. Whether due to a new year’s resolution to get in shape, stay active, lose weight, or simply be more healthy, people are looking for ways to feel and look good despite being under stay-at-home orders.

Across the country, gyms are still closed thanks to the pandemic and many of us are looking for new ways to follow those fitness goals. Enter YouTube: it’s full of incredible, free workouts that are sure to get you motivated. Here are some of our favorites:

The Fitness Marshall

If you’re like me and hate working out, then The Fitness Marshall may be your answer. Fitness guru Caleb Marshall combines hit pop songs — like “Heat” by Kelly Clarkson and “Pony” by Ginuwine — with dance moves that help you break a sweat and have fun doing it. 

Fitness Blender

Run by husband-and-wife team Daniel and Kelli, Fitness Blender is a simple yet great channel. All of their videos are filmed with a white background so you can actually focus on what they’re doing. They have more than 600 full-length workout videos, and more than 150 of those are HIIT (High Intensity Interval Training) to get your body moving and blood pumping. All workouts range from 5- to 45-minutes. While some videos require some basic equipment, many can be done with your body weight alone.

Popsugar Fitness

Filmed in a fitness studio with at least three people, the channels feels a bit like an old-school ’80s workout video, without the signature fashion and hair of course…but it does bring that fun group attitude right to you. The channel has different categories: beginners, HIIT, dance cardio, plus workouts targeted at different body parts. You can also choose a class based on length (10 minutes, etc.) Plus, they have a section full of no equipment cardio workouts so you can get your heart rate up without leaving the house

The Body Coach

The Body Coach (aka Joe Wicks) believes that everyone should be able to work out, no matter their fitness level or budget. The channel has more than 250 videos, including challenges, time-based workouts, and workouts for specific body types. There’s a new HIIT workout every week. One of the coolest parts of the channel is that it also has workout for kids, including a daily P.E. class that might be very helpful for any parents who have basically started homeschooling their kids.

Blogilates

No list of YouTube fitness channels is complete without Blogilates. This widely popular channel has close to 4.5 million subscribers and focuses on POP Pilates, PIIT28 and Bootcamp Sculpting. If you have no clue what those are, don’t worry. You don’t need to understand it to enjoy these workouts.  

Certified fitness instructor Cassey Ho’s friendly demeanor makes laying on a mat and working your core, legs, arms and butt almost enjoyable.

Flightmaster Yoga

This channel is not about being a perfect yogi. The motto of the channel is “It’s not about the pose.” All Lesley Fightmaster wants from you is to show up and do your best. She has a number of full-length yoga practices for anyone at any level. You can start with the for beginner videos and then work your way up to 30-minute practices45-minute hatha practices, and full 1-hour practices. The tone is supportive, comforting, and non-judgemental. Show up and try your best to see what happens.

Roberta’s Gym

Think of Roberta’s Gym as the Alexa of exercising. This animated trainer doesn’t really have a personality, but her on-screen timers and rep counters help you keep track of what you’re doing better than any humanoid.

BullyJuice

Despite the name, this instructor isn’t a bully at all. He offers up super motivational videos that anyone can do from the comfort of their home. And he keeps it simple: 20 minute full body workouts that require no equipment. Yes, some of the workouts will kick your ass but what do they say? No pain, no gain!

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Instagram Fitness Gurus To Follow For Your 2021 Goals

Fierce

Instagram Fitness Gurus To Follow For Your 2021 Goals

Luis Alvarez / Getty Images

Now that we are in the new year you have a chance to try again for that dream body. Clearly, every body is beautiful but everyone has a body they want. if you want to lose weight and get in shape, here are some IG fitness gurus you can follow.

Elias Athie

CEO of Elite Pro Mexico, Athie is an incredibly popular fitness guru. With more than 200,000 followers on Instagram, Athie is ready to teach his followers how to get into the best shape of their lives. Plus, his style is as good as his looks.

Brett Hoebel

This is yoga to another level. Hoebel is a yogi that is going to show you how to get in shape while following yoga’s practices. Hoebel created Sweat with Soul, an apparel line that is “made for sweat and styled for soul.” The positive vibes don’t stop with Hoebel and he can help lead you on your fitness journey.

Massy Arias

Arias is the creator of Tru Supplements, a vegan-based supplement company with products safe for new moms. As a mom, Arias is using her platform to teach women that they can do anything that they set their minds to. Follow her on Instagram to learn tips and tricks on getting the body you want.

Lyzabeth Lopez

Lopez is here to help you get and stay on a fitness plan in your home. Perfect timing, right? Lopez has an app called “Train with Lyzabeth” that offers 10-minut, 30-minute, and 1-hour workouts. The training is easy enough to do at home and is a great way to stay active during these wild times.

Darian Alvarez

Alvarez is the owner of DLAB Team, a nutritionist and personal training company. Don’t sleep on this man’s Instagram. Not only will he teach you some great style tips with those lewks be puts together, but he is also a daily inspiration to keep going for your goal.

Melissa Alcantara

Alcantara is one fitness professional most of us have heard of. The personal trainer is behind Kim Kardashian’s physique. Clearly she knows what she is doing and it very open with her own journey to where she is. Her humble approach to fitness will make everyone believe that they can also do it.

Anllela Sagra

Sagra is shredded. There is no denying that Sagra has put in infinite work to get herself to the body she has now. The fitness professional is another person to follow for the inspiration of knowing that anyone can get into shape.

READ: 21 Ways To Stay Accountable And Motivated About Your Fitness Goals For 2019

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