Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Everyone seems to be trying to Keep Up With The Kardashians lately, including copying how Khloé Kardashian lost all her weight! The famous Kardashian sisters made huge waves in the entertainment and fitness industry when she revealed her new body after dropping more than 60 pounds. However, she also raised a lot of controversy with her use and promotion of the weight loss drug Ozempic. This article will take a closer look at her weight loss journey, training, and use of new weight loss drugs.
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Khloé Kardashian's Weight Loss Journey
The youngest of the infamous Kardashian sisters, Khloé, has always had a reputation as the black sheep of the family; she was originally also known as the "big" sister.
Let's be honest. We all have peer pressure and body image issues, but this can be exacerbated when you are in the upper echelons of society. Her immediate family includes;
- One of the largest sex symbols in the world with the most famous set of glutes
- Very petite sisters
- Top runway models
In comparison, Khloé was always on the bigger side and had a more athletic build. It's what her genetics gave her, and she worked with it.
Refreshingly, she reports that it was never a massive issue for her, as she always believed in self-confidence and living an overall healthy lifestyle.
One of the most important lessons she preaches is to stop caring about the scale so much—this actually holds a lot of wisdom, assuming it's held in the right context. She means that you should strive to be healthy, active, and strong rather than put your value in an arbitrary number on the scale.
Khloé Kardashian's Decade Of Training
That said, Khloé reports being active for "a very long time." However, it wasn't until her divorce in 2013 that she began to take her fitness seriously and hit the gym.
One of the greatest motivators to get fit is heartbreak. It can be depressing, but it's true.
When a person goes through a serious break-up, they tend to do one of two things;
- Let themselves go
- Get in the best shape of their lives
When Khloé divorced her then-husband, Lamar Odom, in 2013, she chose the gym. This is when she claims her true fitness journey started.
This is a crucial aspect of Khloé's success as it shows that real formation takes time.
What Type Of Workouts Did Khloé Use?
As she has been training for so long, Khloé has used many different workouts. These have changed slightly throughout the years as she's worked with various trainers, such as Gunnar Peterson.
In total, Khloé generally trains around 5 days a week using a variety of methods. These methods all target a specific area of her fitness to provide a well-rounded training program.
Here's a summary of Khloé's training methods.
Strength Training
Strength training is the foundation of Khloé's fitness routine and uses a variety of weight-lifting movements. Many of these are your fundamental lifts, including:
- Squats
- Lunges
- Deadlifts
- Hip thrusts
- Push-ups
- Dumbbell press
She'll use resistance bands and kettlebells, depending on her workout.
Khloé specifically says these movements have made a big difference in the way the body looks as it provides a ton of benefits, including;
- Building lean muscle mass
- Burning calories and helping with fat loss
- Sculpting her body
- Creating a strong and toned core
All in all, strength training allows Khloé to build her balanced physique.
Circuit Training
Circuit training is used by Khloé to add a bunch of benefits to her training, including;
- Adding resistance training
- Creating a bigger burn
- Improve her cardiovascular system
A typical circuit for Khloé might include:
- Push-ups
- Jump squats
- Burpees
- Mountain climbers
- Medicine ball slams
Mixing resistance exercises with cardio in circuit-style routines enables Khloé to target different muscle groups and increase her total calorie burn.
She'll use these in the same session as her strength workouts or alone when she needs to do a lot of work quickly.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) plays a major role in Khloé's overall fitness program, especially fat loss. She even admits that when she has a photo shoot coming up, she increases the amount of HIIT training she does while putting in even more effort.
HIIT involves alternating between short bursts of high-intensity exercise and short periods of lower-intensity recovery. The method is commonly used to maximize calorie burn and boost metabolism.
Some of these claims may or may not be slightly exaggerated, but one thing for sure is HIIT is an awesome cardio workout and can be used in your overall fat loss journey.
Khloé's HIIT sessions include:
- Sprints on the treadmill, alternating between high-speed intervals and slower recovery periods.
- Jump rope: This classic cardio exercise is part of Khloé's routine for its ability to torch calories while improving coordination and endurance.
- Cycling: Indoor cycling is another form of HIIT that Khloé incorporates. It challenges her lower body while boosting her cardiovascular endurance.
HIIT workouts also save time while offering an effective way to burn fat and build lean muscle.
Core Workouts
Like many people, the core is an area that Khloé likes to target with her training to maintain a toned and sexy midsection.
A strong core is essential for aesthetics, functional movement, and stability in other exercises. Khloé's core workouts include exercises like:
- Planks
- Leg raises
- Cable crunches
- Russian twists
These movements are designed to engage both the upper and lower abs, obliques, and the deeper stabilizing muscles of the core, helping to create a flat and sculpted stomach.
A strong core is crucial for anyone wanting to increase their overall health and longevity– plus, you'll look good, too!
Khloé's Weight Loss Diet
Like her training program, Khloé's nutrition and diet are no secret. She prioritizes clean eating and proper nutrition, focusing on a balanced intake of macronutrients.
Admittedly, learning to eat right took some time, but staying committed to her goal, she learned what to eat. Her primary goals with her diet are three-fold;
- Fuel her workouts
- Promote fat loss
- Building or maintaining muscle mass
- Providing all the necessary nutrients to support her overall health.
To ensure she's getting the right nutrients, here are common food sources for the 3 macronutrients
- Protein: Khloé includes lean protein in her diet to support muscle recovery and growth. Sources like chicken, turkey, salmon, and eggs are staples.
- Healthy Fats: Healthy fats from avocado, olive oil, and nuts help her satisfy while providing essential nutrients.
- Complex Carbohydrates: Khloé eats whole grains, sweet potatoes, and vegetables to fuel her workouts and maintain energy levels.
Khloé And Intermittent Fasting
Khloé practices intermittent fasting, typically following the 16:8 method, where she fasts for 16 hours and eats within an 8-hour window.
This method is popular for those looking for an effective way to lose fat.
Now, there's some misconceptions about intermittent fasting but it's very true it does work well for many people. In terms of fat loss, the primary mechanism is it simply helps to control calories.
Regardless, intermittent fasting works for many people and helped with Khloé as well.
Did Khloé Kardashian Use Ozempic?
One area of controversy surrounding Khloé is whether or not she used the weight-loss drug Ozempic. Ozempic is the latest and most effective drug to hit the market for optimizing a weight loss program.
Originally created to help treat and manage those with type II diabetes, users found it to be a powerful weight loss agent. It works through 4 mechanisms;
- Increases Insulin Secretion: Insulin is released when blood sugar levels increase and promotes its uptake into the muscles.
- Decreased Glucagon Secretion: Glucagon is a hormone that increases blood sugar levels by promoting the release of stored glucose from the liver. Ozempic reduces glucagon secretion, which helps prevent the liver from releasing too much glucose, leading to more stable blood sugar levels.
- Slower Gastric Emptying: Ozempic slows the emptying of food from the stomach into the small intestine. This results in a prolonged feeling of fullness (satiety), which can reduce overall calorie intake and help with weight loss.
- Reduced Appetite: This occurs through the slowing of gastric emptying as well as several interactions with your brain and hunger
It's very effective and has been used by many Hollywood stars to drop a ton of weight.
Due to Khloé's success, many people assumed she used Ozempic to help her lose weight. However, Khloé states that she has never used it.
In a famous interview, Khole says her weight loss has been a 10-year journey.
She then goes further and jokingly says, "She's mad." Ozempic just came out and said she wished it was around when she started to take her fitness seriously. If it had been around, she says, she would have used it.
Important Lessons From Khloé Kardashian's Weight Loss Journey
Many fitness professionals who hear about "Khloé Kardashian's workout program" may not think much of it. Truthfully, there's nothing groundbreaking about what she did.
However, that's where the lesson is learned, which Khloé points out herself with one word:
Adherence.
Khloé's journey started over 10 years ago; during that time, she had ups and downs. It was filled with;
- Really good times
- Times she fell off for a bit
- Experimenting with what worked for herself
- Adherence through ups and downs
So many still think there's "a secret" or "a trick." Naysayers even accuse her of taking Ozempic—because surely no one can lose weight in 10 years, right?
This is similar to saying every guy with low body fat and a good physique is on steroids.
Now, it is important to point out that Ozempic use and steroid use have risen, and it's not out of the question that someone may use it. However, while Khloé's transformation is awesome, it's by no means impossible without spicy supplements.
The only secret is that getting in shape is quite easy; what's hard is being consistent for years, but Khloé proved that it can be done—in fact, it must be done to truly have a healthy lifestyle and increase longevity.
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
Garett Reid
Author