How Kapil Sharma Lost 11 Kg In 63 Days Using The 21-21-21 Rule, Fitness Coach Shares Weight-Loss Tips

Kapil Sharma has been garnering a lot of attention for his drastic weight loss, while being spotted on the current season of Netflix's The Great Indian Kapil Show.

Fitness coach Yogesh Bhateja, who is known for training celebrities such as Farah Khan and Sonu Sood, has opened up about working with Kapil Sharma and helping him shed those extra kilograms.

The Secret Behind Kapil Sharma's Weight Loss

In an April 6 interview with Yogesh Bhateja on YouTube channel GunjanShouts, the fitness trainer opened up about Kapil Sharma's weight-loss transformation. He emphasised that when people don't think about fitness, they don't even try to learn about that lifestyle.

Bhateja added that a basic breakfast in an Indian household is bread-butter and tea, samosa, dhokla or paratha. And when one steps out of home, they eat anything without giving it much thought, said the trainer.

The change happens when one starts keeping a check on what they eat, their lifestyle choices, monitoring their water intake, breathing patterns, and much more, said the fitness coach. Everything starts changing when people start following these first few steps, which kickstart transformation and help make them fit.

The fitness coach added, "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."

When Kapil Sharma wanted to slow down, Yogesh made him do stretches instead, taking into consideration how the body reacts to movement, but without pushing Sharma's limits. He shed light on the fact that people want to do their maximum at the gym, and that is where they lose because they don't plan their progress and end up thinking workout is tough.

What Is The 21-21-21 Rule

Yogesh Bhateja shared a basic and effective routine that he used with Kapil Sharma who wanted to lose weight. The coach called it the 21-21-21 rule. Here is what it refers to:

First 21 Days: Movement

According to Yogesh Bhateja, the first 21 days focus on moving one's body; moving all the muscles, and doing only stretches.

Bhateja 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."

The Next 21 Days: Making Changes To Your Diet

Yogesh 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."

The Final 21 Days: Control Smoking, Drinking And Caffeine

Yogesh Bhateja stressed on controlling one's emotional dependency on substances that don't have health benefits; such as liquor, cigarettes, or coffee.

He asserted that the 21-21-21 rule chnages your body.

"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," said Bhateja.

"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," said Bhateja.

"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," Bhateja added.

Also Read: One In Every Four Indians Is Skinny Fat. How Can You Lose Weight If You're One?

Also Read: Fardeen Khan On Losing 25 Kilos: "I Didn't Feel Like Myself At All"