Kim Kardashian credits her personal trainer Melissa Alcantara for transforming her body over the past year. INSIDER spoke to Alcantara on how to lose weight and gain muscle through workouts and nutrition to get a body like Kim Kardashian.

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Following is a transcript of the video:

Melissa Alcantara: What we’ve been working on for the past almost year is just kind of the training method that I do. And it’s the same training method that I use for Kim. It’s mostly about eating. I mean, people think it’s in the exercise, but if you’re not eating right consistently, then it’s just never going to happen. You know, her diet has come a long way and has changed a lot in terms of just eliminating processed foods and just getting her to eat real food. So if it comes in a box, if it didn’t grow off a tree or the earth didn’t give it to you, then just stay away from it. Fresh foods, unprocessed foods, and only water.

As for the workouts, I would do something that’s mixed, so that there’s weight training, there’s high-intensity interval training and there’s steady state cardio. For now, you know I train Kim consistently. Sometimes I train her sisters Khloe and Kourtney.

Kim Kardashian: She’s even Snapchatting on my workout with Melissa. I give her the privilege of working out with her one time.

Alcantara: I honestly, I just love her. She’s also like one of the best clients that you could ever have. She doesn’t cancel. She’s always there.

Kardashian: This is what I’m doing today.

Alcantara: A lot of our sessions are at 6 a.m. I wake up at 4. So we train about five, six days a week. It ranges from an hour to an hour and a half. We do a lot of squats, deadlifts, chest press, overhead press, a ton, a ton of sprints. We do pull-ups, dips, but I would say that 85% of our training is weight training. You have to put the work in. You have to be intense, you have to struggle with every rep and feel it. It doesn’t mean that you’re gonna be Arnold and get huge.

Kardashian: You guys, she’s trying to kill me.

Alcantara: Only a little bit.

Kardashian: Officially trying to kill me.

Alcantara: In the beginning, you know, I was sitting on my couch. I had gained 70 pounds with my daughter and I saw this infomercial for Insanity, which is a home workout program. And I saw these people’s transformations. And I packed up all my food, I never cheated, only drank water, never missed a workout and 60 days later, I was 40 pounds lighter. I decided I wanted to do a bodybuilding competition in December of 2015. I won first place in Miss Figure and Miss Physique and that’s when Kim contacted me. So she saw my transformation picture on Instagram. She was like scrolling through Instagram at 4 o’clock in the morning and she was like, “Wow, this woman, she’s a Mom. She lives a regular life. Look at how she changed her life.” She was looking for something that was sustainable. She didn’t want to just lose weight fast and then you know, gain it again. It’s a lifestyle.

I had no expectations of becoming a celebrity trainer. I’m not thinking, “Oh yeah, I’m going to train Oprah tomorrow.” I just hope that they get the results they’re looking for. And every time she sees a new muscle growing or new lines, new definition —

Kardashian: Do you guys see my muscles?

Alcantara: The look on her face just makes me like super excited for her, because I know exactly what that feels like.

Kardashian: Hamstrings, my favorite.

Alcantara: Yeah, except that you’re doing it with that bar.

Kardashian: Oh, she has the light bar. This is what I’m doing.

Alcantara: Exactly.