Kapil Sharma's fitness coach Yogesh Bhateja reveals ‘21 21 21' rule helped Netflix's The Great Kapil Show's host drastic weight loss transformation: What it means & how it works

Kapil Sharma’s weight loss transformation has surprised everyone among fans, media and even Bollywood celebs. Now, fitness expert Yogesh Bhateja, who worked with Farah Khan and Sonu Sood, shared how he helped the comedian to lose those extra kilos.

Yogesh shared that when one doesn’t think about fitness, he or she doesn’t think about lifestyle. He emphasised that when we make changes in our lifestyle and water intake, breathing patterns and other things, these steps make one fit and lead to transformation.

“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,” Yogesh said on the YouTube channel GunjanShouts.

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He further shared that when Kapil wanted to go slow he made him do stretches keeping in mind how his reacts to it without going beyong threshold.

What is ‘21 21 21’ rule

In the first 21 days you have to focus on moving all muscles of your body like stretches. “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,” shared Yogesh.

In the next 21 days, you change your diet as he said, “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.”

And in the next 21 days, you have to control smoking, drinking, and caffeine.

“These 62 days will help you build an attitude without any pain, because you focused on only 1 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. 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. 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,” Yogesh said.