How Kapil Sharma Lost 11 kg In 63 Days: Breaking Down The 21-21-21 Rule

April 2 marks Kapil Sharma's birthday. On his special day, let's revisit his fitness transformation, which came into focus last year. The comedian's drastic weight loss surprised many fans, and his trainer Yogesh Bhateja shared details of how the journey unfolded.

Details

Yogesh Bhateja, a fitness coach who has worked with several celebrities, including Farah Khan and Sonu Sood, spoke about training Kapil Sharma in a video posted on the YouTube channel GunjanShouts on April 6 last year. Bhateja shed light on the process, stating that most people only consider fitness seriously when they experience a lifestyle change.

He pointed out that in many Indian households, a typical breakfast consists of bread and butter with tea, samosas, dhoklas, or paranthas. He added that people often eat whatever is easily available when they step outside, without paying attention to quantity or quality.

According to Bhateja, the shift begins when people start becoming aware of what they eat and how they live. Monitoring food, water intake, breathing patterns and daily routines gradually leads to change. These early steps, he said, play a crucial role in starting a fitness transformation.

The trainer stressed that fitness does not begin only with physical effort. He said, "Maybe not physically, but mentally and emotionally. That's where you start moving more...This is what I did during Kapil's weight loss journey."

Bhateja explained that Kapil wanted to begin slowly. Instead of pushing him with intense workouts, the focus was on stretching and understanding how the body reacts to movement. He said many people fail because they try to do too much at the gym without planning progression, which makes workouts feel difficult and unsustainable.

To guide Kapil Sharma's weight loss, Bhateja followed what he called the 21-21-21 rule - a simple structure spread over 63 days.

First 21 days: Movement

The initial phase focused only on body movement and stretching. According to Bhateja, all muscle groups were gradually activated without heavy exercise.

He said, "Go back 15-20 years, when schools used to conduct PT [physical training classes]. Just do those exercises every day for 21 days, and you won't have to do any diet control or modification; eat jalebis as much as you want."

Next 21 days: Diet Changes

In the second phase, the focus shifted to modifying eating habits rather than strict dieting.

Bhateja advised, "Keep a check on your diet. I am not saying cut your carbs, calories or anything else. This is not the right approach. Only modify your diet."

Final 21 Days: Controlling Dependencies

The last phase focused on reducing emotional reliance on substances such as smoking, alcohol and caffeine.

Bhateja said the structured approach helps change habits without pressure. "These 63 days will help you build an attitude without any pain, because you focused on only one thing during each set of 21 days. Now, you are driven and standing in the gym on the 22nd day. This practice will help you accept changes in your life because you are not cutting calories from your life; you are modifying it," he said.

He added that visible results often appear by the 42nd day. "During this process, when you reach the 42nd day, you will see the change, and it will make you desperate to look better. That's where I want to control or cut emotional dependency on smoking, drinking, overeating, sugar intake, and anything that is not good for your body," Bhateja explained.

Summing up the process, he said, "After 63 days, you will see a good change in your body, and you won't need anyone to push yourself. This is what works best for beginners."

Kapil Sharma lost 11 kg in 63 days. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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