Fitness is not an overnight achievement; it is a step-wise planning of habits that eventually turn into a lifestyle. Celebrity fitness coach Yogesh Bhateja, the trainer behind the physical transformations of celebrities like Kapil Sharma, Sonu Sood, and Farah Khan, had shared his insights on sustainable weight loss.
With April 2 marking Kapil Sharma’s birthday, here is a deep dive into the 45-year-old comedian-actor’s insane physical transformation that had shook the internet.
During a podcast with GunjanShouts last year, Yogesh Bhateja opened up about a psychological and physical blueprint important for change, the 21-21-21 rule. He spoke about Kapil Sharma’s transformation and how consistency and discipline over the 63 days helped him with weight loss.
Starting off the Health podcast, Yogesh mentioned the typical routine of an average person before they try to commit to fitness. He explains how people often start their day with unhealthy choices like parathas, poha, dhokla, samosa pav, or bread and butter with tea.
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Additionally, he said how people often take tea breaks throughout the day and consume whatever is provided, even if it is not a good choice for their health or fitness.
The 21-21-21 Approach
The First 21 Days: Yogesh focused on the first 21 days, being dedicated to movement. He said, “Focus purely on moving your body. If you aren’t active, start with 15 minutes of normal to brisk walking. Add basic stretches like head, arm, and trunk rotations, toe touches, and seated 90-90 stretches to open your hip joints. The goal is to avoid over-pushing, which leads to aches, pains, and disruption of your lifestyle.”
Moreover, he emphasized the importance of maintaining consistency and not overpushing yourself. He said, “If you start with five repetitions, you keep those five for the first five days. You don’t increase the intensity.” Gradually, as your body gets prepared, you can increase the intensity, said Yogesh.
The Second 21 Days: In this phase, you have to notice your body’s response to the initial 21 days. Yogesh said, “Identify which exercises feel comfortable and which cause discomfort. Lean into the exercises you enjoy and keep the challenging ones at manageable, low numbers to prevent failure and maintain motivation. By staying consistent, you will find that the difficult areas eventually become easier as you target those muscle fibers.”
The Last 21 Days: As Yogesh described, the last 21 days are a phase where ‘you start challenging yourself’, he said, “we will set aside your strong muscles or those parts that you really enjoyed training. We will now concentrate on the areas where you are actually facing problems.”
He completed explaining the 21-21-21 approach by saying, “Down the line, after 63 days, you will see yourself changed.”
Yogesh also mentioned the importance of cheat meals by giving an example of schools functioning 5 or 6 days a week. The break or gap is important for your mind and body to feel rejuvenated and have positive thoughts.
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