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Melissa Alcantara knows what it’s like to be at a crossroads. Four months after giving birth, she was tired of feeling bad about herself and her body. Instead of continuing down the familiar path of self-criticism and stagnation, she turned around and embarked on a fitness journey that soon became her whole life. A few years later, Alcantara had Kim Kardashian on her (metaphorical) doorstep and asked the fitness pro to be her own personal trainer. Now the author, influencer, and fitness coach has amassed more than a million followers on Instagram, inspiring Hollywood royalty and suburban residents alike.
“It’s crazy how big a part of my life is [fitness] is,” Alcantara told StyleCaster. “It rolls into my life. When I’ve accomplished something in the gym, I know I can do that in my career, I can do that in my relationships. I literally feel like I can do anything, which sometimes gets me in big trouble. You feel almost invincible.”
However, feeling that confidence and channeling it into facets of life outside of the gym has taken her a great deal of time and practice. She said most of that development is a “fake it ’til you make it” mentality. Especially if you feel insecure or uncomfortable.
“YYou don’t have to know everything. You don’t have to know everything. You have to understand that most people you see don’t have a clue either,” she said, advising new or returning gym goers. “Even people who have been doing this for a very long time are constantly evolving and even changing the way they train. It just goes in and I always say respect where you are on your journey. If you’re a beginner, you’re a beginner. There’s no getting past that, you can’t fast-forward, there’s nothing you can do about it.
She said the trick is to keep going back — no matter how out of place you feel. Because once you keep going and repeating the moves that made you uncomfortable, everything will feel like second nature.
Alcantara is now partnering with Degree, leading the brand’s Gray T-Shirt Challenge. Alcantara is working to spread the word that the sweatier the gym, the better. She spoke to us about everything from Kim Kardashian’s workout routine to tips on growing the biggest booty possible. Check out everything our fitness guru had to say below.
Kim Kardashian’s workout routine
Alcantara is as tough as it gets, and you’d better believe she doesn’t let that intensity down when she’s on the job, even if Kim Kardashian is her client.
“I approach Kim’s training the same way I approach mine,” she explained. “More and more weight is added, some days we lift heavier than others. We sometimes focus on the form. We sometimes focus on strength. But I’m going to do the same workout she does later in the day — hip thrusts, reverse lunges, chest press, shoulder press.” Kim also recently documented her time in the gym with videos from the Stairmaster.
Tips for growing a larger puffer hive
It seems like there’s one thing everyone in the gym is working toward and that’s a perky butt. You can lunge as much as you want, but unless you add variety to your routine, you won’t get too far to grow your butt. There are a few moves Alcantara loves to get glutes feeling the burn (in the best way possible), but she advises that it’s just as important to focus on other parts of your body — your arms, yours Core, your back and your shoulders – just like sharpening on your booty.
“You can’t just work your glutes if the rest of your body isn’t strong,” she explained. “That’s something women should think about. You won’t get jacked. I train and lift really heavy and I’m muscular but at the end of the day I still look feminine.”
For Melissa, hip thrusts are a must, especially as you gradually add more weight to each exercise. If you can get 25 pounds in one week, try 27.5 or 30 pounds the next week. It might seem small, but Alcantara promises that even an extra 2.5 pounds will make all the difference.
“Anything you want to do when you want to grow your glutes or any muscle is going to involve progressive overload,” she said. “Make sure you’re not lifting the exact same weight as the previous week. Just a little bit more. You test yourself. It’s a constant evolution.”
Reverse lunges, stiff-legged deadlifts, and weighted cable kickbacks are other standout booty workouts she recommends.
If you’ve been doing the same workouts for a while, you probably know what it’s like to get bored of that routine. Plateaus happen – but that doesn’t mean you should give up your entire cycle. In fact, one of the most important things you can do is stick to it.
“Follow a program. That’s very important,” said Alcantara. “Don’t do stuff just because you saw an Instagram girl throwing weights. The body likes to do the same movements over and over again. Don’t think that you have to change your program a month later. If you could do the same thing for six months, do it. Same program. six months Be consistent. Trust me, your body will thank you.”
You see, doing the same routine gives your body a chance to become more comfortable with these movements so that you’re then able to increase the weight size and lift more.
The more you do it, the more efficient you become, the more responsive the muscles are,” she explained. “It makes such a big difference.”
Another thing to watch out for is that you’re using enough weight. A good way to tell if you’re lifting the right amount is if you’re feeling good on each rep but struggling for the last three. This indicates that you are not quite ready for the next weight level and are still benefiting from it.
Finally, Alcantara says you should approach every single rep and every single exercise with intent.
“That’s how you level up,” she said. “Trust me, give it three weeks and your body will change so much. Trust me.”
The pandemic has undoubtedly changed the way we live and work. Our living rooms have become our offices and personal gyms. If, like me, you switch between work and workout modes on the Reg, you don’t need as much as you might think to build a fully efficient home gym. Alcantara says that as long as you’re lifting weights between 5 and 20 pounds, you’ll be able to create the kind of tension that builds muscle. Also indispensable? Booty Bands and Kettlebells.
Check out Melissa’s workout basics and recommendations below:
Degree Advanced Antiperspirant Deodorant
Deodorant is more important than you might think. Obviously, it can help shield smelly pits, but if you have a good deodorant, it can make all the difference in the gym and beyond, Alcantara said.
“There are so many people who go to the gym and feel uncomfortable. It’s intimidating to go in there and try to figure out what to do. You’re trying not to look like an idiot. At the same time you sweat,” she explained. “You create all this stuff in your head and you don’t even get to the next thing. What you want to do is be free and loose and do what you do without all that stuff.
She can use Degrees Advanced Antiperpirant for up to three days without worrying about reapplying the product. “Sweat, smells, all that stuff, that’s one thing you don’t have to think about,” she said.
Lululemon Align High Rise Pants
Looking down mid-squat to notice sweat in your crotch never feels good. To avoid this uncomfortable mishap, Melissa opts for dark leggings by Lululemon for her sweatiest sessions.
“They’re so expensive, but at the same time, they’re literally worth it,” she explained. “I wear the same ones over and over again. They fit well. They are not transparent. Even when you’re not exercising, they just look amazing. You will feel like you went to the gym. Plus, when I’m in them, my butt just looks amazing.”
Fidus water bottle
You can probably afford to drink more water. Many stars like Addison Rae and Khloe Kardashian are opting for large water bottles to achieve this. Alcantara agrees — in fact, she has her own FitGurlMel version.
“Honestly, if you can drink the whole thing, I recommend it,” she said. “If you can drink half of it, that’s pretty good for the day. You can’t spend half your day in the bathroom. That’s crazy…. If you can take in 90 ounces of water a day, you’re in the green. The more water you drink, the more you sweat.”
Our biggest takeaway from talking to Alcantara? Fitness will always be a journey, no matter what stage you are in. As long as you’re doing it for the right reasons, it’s a challenge worth sore muscles, discomfort, and even crotch sweat.
https://stylecaster.com/kim-kardashian-workout-routine/ Kim Kardashian’s Workout Routine, Per Trainer Melissa Alcantara