Kim Kardashian, a global icon in entertainment and fashion, is admired for her business acumen and her remarkable physique. As a mother of four and a successful entrepreneur, she maintains an impressive level of fitness that captures attention. This article explores Kim Kardashian's workout and diet strategies, revealing the secrets behind her fit body and how she stays in shape.
Kim Kardashian: More Than Just a Reality Star
Kim Kardashian rose to fame through the reality TV show "Keeping Up with the Kardashians," where she and her family shared their lives with the world. Alongside her sisters, Kourtney and Khloe, Kim quickly became a household name. While Khloe has also gained recognition for her weight loss journey, Kim's path to fitness has been equally noteworthy.
Kim's widespread recognition followed the leak of a private video in 2007. Rather than allowing this event to define her, she leveraged her fame to launch successful businesses, including beauty and clothing lines like KKW Beauty and Skims. Kim also uses her social media presence to promote her brands and engage with fans. Beyond her business ventures, she has utilized her platform to advocate for criminal justice reform and other social issues.
Fitness as a Lifestyle
For someone in the public eye, where physical appearance is often scrutinized, fitness becomes an integral part of life. This holds true for Kim Kardashian, who has always been committed to working out but recently elevated her fitness routine. Her motivation stemmed from her desire to wear Marilyn Monroe's iconic "Happy Birthday, Mr. President" dress at the 2022 Met Gala.
The dress, worn by Monroe in 1962 when she sang Happy Birthday to JFK, presented a challenge: it didn't fit Kim. Valued at approximately $4.81 million, the dress could not be altered. Kim resolved to fit the dress through weight loss. With only three weeks until the event, she adopted an aggressive approach, consisting of a low-calorie, low-carbohydrate diet primarily composed of protein and vegetables. This strict diet was combined with intense cardio and sauna sessions. Her efforts paid off, as she successfully lost 16 pounds and fit into the dress.
Read also: Khloé Kardashian's diet secrets
The Met Gala Diet: An Extreme Approach
The diet Kim followed to prepare for the Met Gala was extreme and not sustainable or healthy for most individuals. However, it demonstrates the level of dedication required to achieve a significant goal in a short period. Kim's typical workout schedule includes resistance training five or six days a week, incorporating upper body, lower body, and ab workouts, along with cardio.
Key Considerations Before Starting a Fitness Program
Before starting Kim Kardashian's workout routine or any fitness program, it's essential to consider several factors. First, assess your current fitness level to ensure the routine aligns with your capabilities and goals. Kim's objective is to build lean muscle mass, which is the focus of her workout program. She also collaborates with a personal trainer to ensure proper technique.
Time commitment is another crucial factor. Consistency is key, so evaluate your ability to adhere to a regular exercise schedule. You don't need to dedicate five hours or more per week, as Kim does, to see progress. A 3-day or 4-day split routine can be effective. However, committing to a Kim K-level of dedication will yield more significant results. Finally, if your gym lacks specific equipment, substitute with similar movements.
Kim Kardashian's Weekly Workout Schedule
Kim's workout routine includes a combination of strength training and cardio, strategically spread throughout the week.
Monday: Glute-Focused Leg Day
Kim begins the week with a glute-focused leg day, as shared on her Instagram stories. This session prioritizes the glutes at the beginning of the week when energy levels are high.
Read also: Kim Kardashian Diet
- Split Stance Good Morning: This exercise involves a hip hinge while maintaining a split stance, targeting the hamstrings, glutes, and lower back. Kim performs four sets of twelve reps on each side.
- Banded Thigh Lateral Squats and Banded Kneeling Hip Thrusts: These exercises further activate the glutes and thighs.
Tuesday: Upper Body and Cardio
The second workout combines upper body exercises with cardio. The upper body portion includes four basic compound exercises targeting major muscle groups.
- Barbell Overhead Press (OHP): This shoulder exercise can be performed sitting or standing. Building bigger shoulders can create the illusion of a smaller waist.
- Machine Chest Press: This exercise targets the chest muscles.
- Assisted Pull-ups: Pull-ups are an excellent lat exercise. If time is limited, this can be supersetted with the machine chest press.
- Bench Dips: Kim finishes the upper body workout with four sets of bench dips to work the triceps.
Following the upper body workout, Kim incorporates cardio.
Wednesday: Rest or Cardio
Wednesday is either a rest day or an opportunity to add cardio.
Thursday: Glute-Focused Lower Body (Variation)
Kim returns for another glute-focused lower body session, incorporating different movements from Monday's workout.
- Belt Squats: Belt squats reduce spinal compression and allow for a more upright posture, targeting the lower body muscles while minimizing stress on the spine.
- Barbell Hip Thrusts: This is one of the most effective glute-building exercises.
Friday: Upper Body (Shoulders, Back, and Arms)
Friday's workout focuses on the shoulders, back, and arms. Although this routine includes more exercises, shorter rest periods between sets can help expedite the workout.
Read also: Weight Loss Journey
Saturday: Abs and Cardio
The last workout of the week is a quick session dedicated to abs and cardio. The ab exercises are bodyweight-based, making them accessible at home.
Making Time: Kim's Secret to Consistency
Kim's schedule is incredibly demanding, so she prioritizes making time for her workouts. She meets her trainer early in the morning, around 5:30-6:00 AM, for a strength training session almost every day. This demonstrates that if you struggle to find time for the gym, waking up early and making it the first activity of the day can be effective. Kim emphasizes that 85% of her training focuses on resistance training, which offers numerous benefits, including increased muscle strength, muscle mass, bone density, and metabolism.
Kim trains 5-6 days a week for 1.5-2 hours each session, showcasing the consistency that drives her results. She doesn't skip workouts, regardless of her busy schedule. While daily gym visits aren't necessary for everyone, sticking to a realistic workout schedule is crucial.
Kim Kardashian's Diet: A Balanced Approach
Kim has experimented with various diet plans, including the Atkins diet, a plant-based diet, and the strict Met Gala diet. However, her baseline diet emphasizes balance.
Supplements
Kim incorporates supplements into her diet, including sea moss in smoothies, protein powder, and her own pre-workout energy drink. Protein powder is essential for maintaining and building muscle, especially when lifting weights. Kim adds plant-based protein powder to her smoothies daily.
SMART Goals and Simplicity
When Kim had to lose weight for the Met Gala, she set SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) goals. Setting SMART goals helps clarify and structure fitness aspirations, allowing for progress tracking and sustained motivation. Simplifying your fitness routine also enhances sustainability and accessibility. Avoiding overly complex or time-consuming workouts increases the likelihood of sticking with your exercise plan long-term.
Kim Kardashian's Commitment and Mindset
Kim Kardashian's dedication to her fitness routine is evident. Her personal trainer, Senada Greca, emphasizes Kim's punctuality and readiness to work hard. Kim embraces challenges at the gym and consistently pushes through, never complaining or backing away from difficult exercises. Another former trainer, Melissa Alcantara, describes Kim as an ideal client who never cancels sessions.
Kim's commitment stems from her drive and the understanding that working out is an essential part of her life. She prioritizes her fitness goals and integrates them into her daily routine.
Adapting Kim's Routine
To replicate some of Kim's go-to workouts, consider these insights:
- Early Morning Workouts: Kim often squeezes in early morning workouts to accommodate her busy schedule.
- Bodybuilding Approach: Kim adopted a bodybuilding diet and workout regimen, focusing on building muscle and feeling strong.
- Weight Lifting Preference: Weight training constitutes 85% of Kim's training, with the remainder dedicated to cardio.
- Hardcore Lower Body Workouts: Kim's lower body workouts are intense, incorporating exercises like trap bar deadlifts, trap bar RDLs, step-ups, hip thrusts, and leg extensions.
- Focus on Glutes and Abs: Kim prioritizes exercises that target her glutes and abs, including clamshells with thrusts, lateral goblet squats, belted squats, seated abductions, sumo RDLs, hip thrusts, and banded monster walks.
- Breaks from Lifting: Kim takes breaks from lifting weights every six months to allow her body to recover.
- Openness to New Challenges: Kim is willing to try new exercises and approaches at the gym.
Kim's Diet Philosophy
Kim's diet has evolved over the years. Initially, her pantry was filled with processed foods. However, she has since prioritized whole, unprocessed foods and a high-protein diet. She has also experimented with plant-based eating. Kim focuses on staying hydrated by drinking plenty of water and avoids sugary beverages.