Health News

Kim Kardashian's Trainer's Butt Transformation Is Nothing Short Of Amazing

Melissa Alcantara (a.k.a. “Fit Gurl Mel,” a.k.a. Kim Kardashian’s badass trainer) is no stranger to fitness transformations. Sure, she helps clients like Kim stay fit AF, but she also went through her own major fit journey over the past six years.

To proudly show off her progress, Alcantara just posted a side-by-side photo on her Instagram.

View this post on Instagram

6 years of trial and error 6 years of trying, failing, succeeding 6 years of obstacles, doubts, triumphs Of several plateaus Of changing programs Of maybe I need to do this or more of that Of this protein powder or that supplement 🙄 6 years of thinking all the fitness chicks on instagram were drug free and there was something I was doing wrong, something I was missing THIS IS REALITY THIS IS NORMAL If this is you, YOURE ON THE RIGHT PATH. One thing I never did was quit, this is what separates the ones who get what they want from the ones who get what they get. : : : #tbt #transformation #weightlosstransformation #weightlossjourney #bodybuilding #beautiful #chickswholift #gainz #fit #inspire #fitness #dedication #consistency #discipline

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

6 years of trial and error 6 years of trying, failing, succeeding 6 years of obstacles, doubts, triumphs Of several plateaus Of changing programs Of maybe I need to do this or more of that Of this protein powder or that supplement 🙄 6 years of thinking all the fitness chicks on instagram were drug free and there was something I was doing wrong, something I was missing THIS IS REALITY THIS IS NORMAL If this is you, YOURE ON THE RIGHT PATH. One thing I never did was quit, this is what separates the ones who get what they want from the ones who get what they get. : : : #tbt #transformation #weightlosstransformation #weightlossjourney #bodybuilding #beautiful #chickswholift #gainz #fit #inspire #fitness #dedication #consistency #discipline

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

6 years of trial and error 6 years of trying, failing, succeeding 6 years of obstacles, doubts, triumphs Of several plateaus Of changing programs Of maybe I need to do this or more of that Of this protein powder or that supplement 🙄 6 years of thinking all the fitness chicks on instagram were drug free and there was something I was doing wrong, something I was missing THIS IS REALITY THIS IS NORMAL If this is you, YOURE ON THE RIGHT PATH. One thing I never did was quit, this is what separates the ones who get what they want from the ones who get what they get. : : : #tbt #transformation #weightlosstransformation #weightlossjourney #bodybuilding #beautiful #chickswholift #gainz #fit #inspire #fitness #dedication #consistency #discipline

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

A post shared by Melissa Alcantara (@fitgurlmel) on

LBH, her body looks awesome in both photos. But her butt appears stronger and more toned in the second image. Alcantara is totally willing to admit that the change wasn’t easy. “6 years of trying, failing, succeeding. 6 years of obstacles, doubts, triumphs. Of several plateaus. Of changing programs. Of maybe I need to do this or more of that,” she captioned her before-after photo.

If this sounds familiar, the celeb trainer reassures: “THIS IS REALITY. THIS IS NORMAL. If this is you, YOURE ON THE RIGHT PATH.”

“One thing I never did was quit,” she wrote, “this is what separates the ones who get what they want from the ones who get what they get.”

View this post on Instagram

A post shared by Melissa Alcantara (@fitgurlmel) on

In previous booty transformation photos on her Instagram, Alcantara emphasized that she weighs exactly the same as she did six years ago. She also noted that weight is arbitrary: “The number means nothing if you don’t feel good,” and “you’re more than just a number on a scale.”

So…what does she do to sculpt that backside? Alcantara tells Women’s Health that the workouts she does with Kim Kardashian echo her own. That means, “when it comes to booty and legs, we usually work out for an hour and a half to an hour and 45 minutes,” says Alcantara.

View this post on Instagram

Yesterday was all about the A$$. My main focus these next few months while prepping for my WBFF show is strengthening my Glutes and Hamstrings. Does that mean I’m going to neglect the rest of my body and just do ass exercises 🙄 NO! Balance people! I get told so often “I want a bigger butt but I don’t want muscular this or muscular that” if you think you’re going to grow an ass and not build muscle in other places then you got another thing comin to ya. Get that out your mind right now. If all you work is your ass then prepare yourself for a painful retirement cuz your body is going to remind you of the stupidity you did just to have a fatty. You can thank me later 🙃 #WOD 5×8 Deadstop hip thrusts 5×10 (each leg) front foot elevated split squat 4×8 Romanian deadlifts 4×8 Box squats 3×20 Smith machine hip thrusts @cliffordlenox lifting belt @roguefitness wrist straps : : : #legday #fit #fitness #fitfam #bootyworkout #ass #bootybuilding #bodybuilding #wbff #competition #inspire #knowledge #trainhard #workout #goals #squats #deadlifts

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

Yesterday was all about the A$$. My main focus these next few months while prepping for my WBFF show is strengthening my Glutes and Hamstrings. Does that mean I’m going to neglect the rest of my body and just do ass exercises 🙄 NO! Balance people! I get told so often “I want a bigger butt but I don’t want muscular this or muscular that” if you think you’re going to grow an ass and not build muscle in other places then you got another thing comin to ya. Get that out your mind right now. If all you work is your ass then prepare yourself for a painful retirement cuz your body is going to remind you of the stupidity you did just to have a fatty. You can thank me later 🙃 #WOD 5×8 Deadstop hip thrusts 5×10 (each leg) front foot elevated split squat 4×8 Romanian deadlifts 4×8 Box squats 3×20 Smith machine hip thrusts @cliffordlenox lifting belt @roguefitness wrist straps : : : #legday #fit #fitness #fitfam #bootyworkout #ass #bootybuilding #bodybuilding #wbff #competition #inspire #knowledge #trainhard #workout #goals #squats #deadlifts

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

Yesterday was all about the A$$. My main focus these next few months while prepping for my WBFF show is strengthening my Glutes and Hamstrings. Does that mean I’m going to neglect the rest of my body and just do ass exercises 🙄 NO! Balance people! I get told so often “I want a bigger butt but I don’t want muscular this or muscular that” if you think you’re going to grow an ass and not build muscle in other places then you got another thing comin to ya. Get that out your mind right now. If all you work is your ass then prepare yourself for a painful retirement cuz your body is going to remind you of the stupidity you did just to have a fatty. You can thank me later 🙃 #WOD 5×8 Deadstop hip thrusts 5×10 (each leg) front foot elevated split squat 4×8 Romanian deadlifts 4×8 Box squats 3×20 Smith machine hip thrusts @cliffordlenox lifting belt @roguefitness wrist straps : : : #legday #fit #fitness #fitfam #bootyworkout #ass #bootybuilding #bodybuilding #wbff #competition #inspire #knowledge #trainhard #workout #goals #squats #deadlifts

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

A post shared by Melissa Alcantara (@fitgurlmel) on

And you may be surprised to learn that she only targets her legs and glutes twice a week. “The legs are a large muscle group and need time to recover. That’s when they grow, that’s when everything happens,” she says. “You want to work out efficiently and be smart about it.”

But, don’t get her wrong, waiting to do a butt workout isn’t always easy. “Sometimes I think ‘I want to do legs again, I want to work on my ass’—but I have to remember to chill and give it time to recover,” she says.

Her workouts consist of everything from squats, to lunges, glute bridges, hamstring curls, glute kickbacks, and more. You can check out her full butt workout here.

View this post on Instagram

Squats on squats on squats on Hip Thrusts! Can’t get better than that. This leg day brutalized me, it’ll definitely tests your ability to go past your point of comfort, that 1-2 reps at the end where you feel like the weight may come crashing down on you but you just won’t let it, those are the reps that make change, that take you to the next level. So if it isn’t leg day today then maybe it should be 🤷🏽‍♀️ It’s Leg Day Bruh ✨5×6 Done in a circuit, 10 sec rest between each exercise, 3 minute rest between each circuit✨ ⚡️Quad squat – elevated heels about 3-4 inches, 4 seconds down then power up 10 SECOND REST ⚡️High Bar Squat – 3 seconds down then power up 10 SECONDS REST ⚡️Low Bar Squat – 2 seconds down the power up NEXT ⚡️Hip Thrusts – 5×10, 1 minutes rest between sets. 2 seconds lowering down then power up, hold at the top position for 1 sec. make sure you’re looking forward and chin is tucked throughout the movement. NEXT ⚡️Abduction – 3×20 fluid motion, keep the tension. Point toes outward and lead with heels, lean forward on machine extend your arms but don’t hold on. Focus on using your booty! : : : #bootybuilding #goals #squats #legdayworkout #legday #gainz #bootyfordays #bootygainz #fit #fitness #inspire #dedication #bootyworkout #trainhard #liftweights #fitfam #wod #hipthrust #women #

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

Squats on squats on squats on Hip Thrusts! Can’t get better than that. This leg day brutalized me, it’ll definitely tests your ability to go past your point of comfort, that 1-2 reps at the end where you feel like the weight may come crashing down on you but you just won’t let it, those are the reps that make change, that take you to the next level. So if it isn’t leg day today then maybe it should be 🤷🏽‍♀️ It’s Leg Day Bruh ✨5×6 Done in a circuit, 10 sec rest between each exercise, 3 minute rest between each circuit✨ ⚡️Quad squat – elevated heels about 3-4 inches, 4 seconds down then power up 10 SECOND REST ⚡️High Bar Squat – 3 seconds down then power up 10 SECONDS REST ⚡️Low Bar Squat – 2 seconds down the power up NEXT ⚡️Hip Thrusts – 5×10, 1 minutes rest between sets. 2 seconds lowering down then power up, hold at the top position for 1 sec. make sure you’re looking forward and chin is tucked throughout the movement. NEXT ⚡️Abduction – 3×20 fluid motion, keep the tension. Point toes outward and lead with heels, lean forward on machine extend your arms but don’t hold on. Focus on using your booty! : : : #bootybuilding #goals #squats #legdayworkout #legday #gainz #bootyfordays #bootygainz #fit #fitness #inspire #dedication #bootyworkout #trainhard #liftweights #fitfam #wod #hipthrust #women #

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

Squats on squats on squats on Hip Thrusts! Can’t get better than that. This leg day brutalized me, it’ll definitely tests your ability to go past your point of comfort, that 1-2 reps at the end where you feel like the weight may come crashing down on you but you just won’t let it, those are the reps that make change, that take you to the next level. So if it isn’t leg day today then maybe it should be 🤷🏽‍♀️ It’s Leg Day Bruh ✨5×6 Done in a circuit, 10 sec rest between each exercise, 3 minute rest between each circuit✨ ⚡️Quad squat – elevated heels about 3-4 inches, 4 seconds down then power up 10 SECOND REST ⚡️High Bar Squat – 3 seconds down then power up 10 SECONDS REST ⚡️Low Bar Squat – 2 seconds down the power up NEXT ⚡️Hip Thrusts – 5×10, 1 minutes rest between sets. 2 seconds lowering down then power up, hold at the top position for 1 sec. make sure you’re looking forward and chin is tucked throughout the movement. NEXT ⚡️Abduction – 3×20 fluid motion, keep the tension. Point toes outward and lead with heels, lean forward on machine extend your arms but don’t hold on. Focus on using your booty! : : : #bootybuilding #goals #squats #legdayworkout #legday #gainz #bootyfordays #bootygainz #fit #fitness #inspire #dedication #bootyworkout #trainhard #liftweights #fitfam #wod #hipthrust #women #

A post shared by Melissa Alcantara (@fitgurlmel) on

View this post on Instagram

A post shared by Melissa Alcantara (@fitgurlmel) on

Case-in-point: Keep plugging away at your fitness goals and remember to rest when you need it—that’s when you get those #gains.

Source: Read Full Article