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.
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.
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.
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.
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:
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.
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.
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.
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.”
“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).
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.
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.
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.
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.
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.
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.
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.
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.
“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.
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.
You can also subscribe through the FitPlan app and watch videos of Alcantara showing you ever butt-growing move. We ship her success story.
Notice any needed corrections? Please email us at firstname.lastname@example.org