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Kim Kardashian’s Trainer Shares the Star’s Diet and Exercise Routine

Melissa Alcantara remembers the May phone call from the production team of Keeping up with the Kardashians.

“They were like, ‘Are you available to train Kim on Monday?’” the former bodybuilder tells PEOPLE. “I was like, ‘Of course I’m available!’ And it went from there.”

Within days, Alcantara met Kardashian and the pair hit it off. Soon Alcantara was relocating to Los Angeles where she began training Kardashian full time, putting the reality star on a weight training program and a diet of healthy whole foods.

“Kim told me, ‘I love my body. I love the way it looks and I love my hips,’” says Alcantara. “She just wanted more muscle. She wanted bigger hamstrings, which accentuates the entire leg. And she wants those cut arms and abs!”

These days Alcantara heads to Kim’s home six days a week at 6 a.m. for workouts focusing on specific body parts: shoulders, biceps/triceps, and chest/back, as well as three days devoted to legs. They also do cardio — either short bursts of high intensity, or longer, low-intensity walks.

“She loves and hates leg days,” says Alcantara. “But she’s committed! She knows what it takes, but it’s also really grueling. It’s heavy, it’s killer, but she’ll be like, ‘Alright, let’s do it!’ She’s a workhorse.”

Adds the trainer: “Kim has been getting some really nice results, like with her triceps! She can’t believe how much has changed over the last few months. And when you’re in this deep, it’s hard to go back. She just keeps it up. She’s focused and she has a goal in mind.”

Kardashian and Alcantara also bonded over the challenge of post-baby bodies.

“When we met, Kim told me she’s tired of doing little diets,” says Alcantara, who…

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