KHLO UP
Inside Khloe Kardashian’s workouts & diet as the star turns 40 – from breakfast staples to how she gets those killer abs
Watch exactly how the super-toned star achieves her physique in the video above
WHETHER you’ve binged every series of The Kardashian’s or admire the reality star from the realms of Instagram, it’s safe to say that Khloe Kardashian is in the best shape of her life.
A quick scroll of her social media accounts and you’ll see the blonde bombshell flaunting her strong physique on red carpets, outstretched on white sandy beaches or hanging out at her family home in Calabasas, California.
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But somewhere in between her hectic schedule, Khloe is a devotee to the gym.
When her marriage was on the rocks with former professional basketball player Lamar Odom, the mum-of-two sought refuge in the gym, where she soon became addicted to the results and famously gained her ‘revenge body’.
And with hard work comes immense reward. From her toned abs and sculpted arms to lean legs and taut bum, Khloe is now a fitness inspiration to so many.
As the third Kardashian sister turns 40 on June 27, we’ve enlisted the help of Charbel Ghossain, a personal trainer at Third Space Marylebone, to tell us how she got there.
“Looking good at 40 is not easy to get or maintain, and Khloe’s dedication to fitness is a reminder that investing in oneself pays off, regardless of age,” he says.
What time does Khloe Kardashian wake up?
Khloe kicks off her day in the best way possible and hits the gym in the early hours of the morning, between 5.30am and 6am.
“Starting with physical activity kickstarts the release of feel-good hormones such as serotonin and endorphins, priming your mind and body for productivity and success,” Charbel explains.
Plus, your muscles can get tight and stiff overnight, making a morning workout a great choice to get the blood pumping and help maintain your energy for the rest of the day, he adds.
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How much does Khloe Kardashian work out?
Khloe works out five times a week. She combines cardio and weights, and her sessions are either full body days or split into upper and abs or lower body and abs.
Charbel says that programming your workouts this way allows you to target multiple muscle groups in one go, saving you time and fast-tracking that muscle development.
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“Her toned abs, sculpted arms, small waist and strong glutes and legs are direct results of this approach,” he says.
“Integrating cardio into your workouts not only boosts your cardiovascular fitness but also aids your weight training by improving your recovery periods and increasing oxygenated blood flow to your muscles.”
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What does Khloe Kardashian do in the gym?
A typical full body workout circuit for Khloe looks like this:
- 10 weighted squats with your heels at an angle
- 10 deadlifts
- 10 kneeling lat pull downs
- 10 seated shoulder press
- 1 minute of skipping
- 30 seconds of hanging abs
And she'll do this four times through.
A 10-rep range is ideal for muscle gain and strength, confirms Charbel, and a moderate to heavy weight is needed in order to challenge you.
Time under tension is also important, he adds, which basically means ensuring your muscles are kept under strain during a lifting exercise.
“Squats with your heels at an angle produces a deeper range of motion, while still focusing more on the quads, and deadlifts are great for developing full body strength including stronger core muscles,” Charbel explains.
Lat pulldowns are not only essential for building stronger back muscles, they’re also a key move to get a cinched waist too, Charbel reveals.
“Seated shoulder press is a great compound exercise beneficial for shoulder and upper body strength, and helps develop a nicer posture,” the expert says.
What Khloe Kardashian eats in a day
BREAKFAST
A protein shake with almond butter and a piece of fruit
LUNCH
Chicken salad
DINNER
Fish and fresh vegetables
SNACKS
Apple and peanut butter, fruit or fresh vegetables
You may also have seen Khloe using a BOSU ball - an inflated exercise ball cut in half and mounted on a hard, flat platform - in her workouts, which can make some exercises harder.
“The BOSU ball is great for improving balance, stability and core strength,” Charbel clarifies.
“For example, doing an ordinary plank and placing either your hands, forearms or feet on the BOSU ball will increase the difficulty due to the unstable surface.”
Khloe’s strength training is also geared around her aesthetic goals.
In a Hot Ones interview, the now-40-year-old said: “I like muscle, I don't just like to be thin.
“I think it's really empowering and I feel a sense of accomplishment after my workouts.”
The release of hormones during her workouts amplifies this sense of empowerment, contributing to her overall feelings of accomplishment and wellbeing
Charbel Ghossain
In response, Charbel said: “For Khloe, the process of building muscle is not just physical, but also a boost in confidence.
“The release of hormones during her workouts amplifies this sense of empowerment, contributing to her overall feelings of accomplishment and wellbeing.”
Above all, working out serves as a mental health booster for Khloe, who said that she needs the gym for her psyche and loves what it does to her soul.
“There are numerous mental health benefits [to exercise], such as gaining confidence, a sense of accomplishment, fulfilment and self pride,” states Charbel.
“All these feelings are essential for mental health development as it makes you feel better about yourself.”
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What does Khloe Kardashian eat every day?
Like the rest of her family, Khloe eats super clean around 90 per cent of the time.
A day in the life on her plate looks like a protein shake with almond butter and a piece of fruit for breakfast, a chicken salad for lunch, and fish and fresh vegetables for dinner.
Snacks are also on the table, so she’ll have apples and peanut butter or fruits and veggies if she’s hungry.
Khloe’s diet is lean, simple, high in protein, and it includes variety, which is great to build muscle and keep body fat low, according to Charbel.
“Her breakfast is made up of a protein shake, which is great for recovery, almond butter for essential fats, and fruit as fast-releasing carbs for fuel,” he adds.
Lunch and dinner are both high protein, low carb options – something which Charbel advises for his clients who are wanting to build muscle and keep their body fat low.
“You need to be able to take in around 1.8 to 2.2g of protein per kilogram of bodyweight in order to build a good amount of muscle, so it's essential to have high protein meals for lunch and dinner,” he adds.
“Her snacks are made up of natural sugars, so she’s still able to satisfy her sweet tooth cravings she may have in a controlled way, as well as getting all the nutrients.
“She also includes peanut butter to fulfil her daily fat intake.”
I like muscle, I don't just like to be thin
Khloe Kardashian
Despite her challenging workouts and healthy diet, Khloe certainly doesn’t deprive herself of treats every now and again.
“Whether it's a dessert or a favourite snack, these small indulgences can add joy to life” says Charbel.
“The key is to find a balance by compensating with additional gym sessions or increased physical activity, ensuring that treats remain just that – occasional pleasures, rather than sources of guilt or stress.”
As far as supplements go, Khloe is a huge advocate for skin health, which is why she regularly takes Beauty Collagen from Dose & Co. Collagen to help maintain skin elasticity and reduce wrinkles and fine lines.
It’s also a great recovery supplement where post-workout soreness is concerned, according to Charbel.
“Collagen’s joint-nourishing properties could reduce any discomfort from intense workouts, maintaining mobility and flexibility,” he explains.
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Plus, collagen contributes to better sleep enabling Khloe to perform at her best in the gym and beyond, he adds.
So there you have it. Between hitting the gym regularly, eating a high protein, low carb diet – with a treat every once in a while – it’s no surprise why Khloe looks so damn good at 40.
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