Kapil Sharma lost 11 kg in 63 days: What is 21-21-21 rule?

Mumbai: On the special day of Kapil Sharma, let's known about his fitness transformation and journey. Comedian, who turned 45 on Thursday, is inspiring many people with his weight loss journey and now his trainer is also sharing details about how Kapil lost 11 kgs in just 63 days.

What did Kapil's trainer share?

On Kapil Sharma's birthday, his trainer Yogesh Bhateja shared details of how the journey started and how he lost 11 kgs in 63 days.

Yogesh Bhateja, who is a fitness coach, has worked with many celebrities, including Farah Khan and Sonu Sood.

In a YouTube video shared in GunjanShouts channel, Yogesh shared details about training Kapil Sharma. In the video, he explained that people often focus on fitness when they make some lifestyle changes.

Did the trainer talk about breakfast?

While talking about breakfast, Yogesh said that in many Indian homes, people often eat bread and butter with tea, samosas, dhoklas, or paranthas. Further he said that people usually eat whatever is easily available when they step outside, without paying attention to quantity or quality.

How and when will fitness begin?

The fitness coach said that fitness can only begin when people become aware of their diet and lifestyle. He said that person should monitor food, water intake, breathing patterns and daily routines for better fitness.

According to Yogesh, taking care of these early steps, play a crucial role in starting a fitness transformation.

How did Kapil Sharma lost 11 kg in 63 days?

Kapil Sharma's fitness coach said that he lost 11 kg in just 63 days by following a simple 21-21-21 fitness rule that focused on movement, diet changes and healthier daily habits.

Yogesh said that fitness does not begin only with physical effort, stating that, "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."

How were Kapil Sharma's first 21 days of transformation?

Yogesh Bhateja said that in Kapil's initial phase, the focus was on body movement and stretching. Instead of pushing him with intense workouts, the focus was on stretching and understanding how the body reacts to movement. 

The fitness coach said that to guide Kapil's weight loss, he followed the 21-21-21 rule, a simple structure spread over 63 days.

"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," he said.

How were next 21 days?

For the next and second phase, the focus was on changing eating habits rather than strict dieting.

"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," he said.

What about the final 21 days?

The fitness coach said that for the final 21 days, person needs to control; their habits such as smoking, alcohol and caffeine.

Bhateja said that "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."