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NDTV
a day ago
- Entertainment
- NDTV
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 jalebi s 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.
News18
a day ago
- Entertainment
- News18
Kapil Sharma's Transformation: Inside The 21-21-21 Rule Behind His Fitness Journey
Last Updated: Kapil Sharma has shocked his fans with his drastic weight loss transformation. The comedian's fitness coach shares the mantra that helped Kapil achieve his goals. Comedian and actor Kapil Sharma is making headlines again, but this time, it's not for his impeccable comic timing or a new show. The 44-year-old comedian has undergone a dramatic physical transformation, shedding noticeable weight and embracing a healthier lifestyle. Behind this impressive change is fitness coach Yogesh Bhateja, who recently revealed the structured and surprisingly simple strategy that helped Kapil Sharma on his journey – a method he calls the 21-21-21 rule. The transformation wasn't sparked by a crash diet or extreme gym routine. Instead, it was built on consistent, mindful lifestyle shifts. 'We started with changes that were easy to adopt and maintain," says Bhateja. 'That's the whole idea – to build a routine that evolves every 21 days without overwhelming the person," said the fitness coach in a video shared on the YouTube channel GunjanShouts. What Is The 21-21-21 Rule? The approach breaks down the process into three manageable phases, each lasting 21 days – ideal for those starting or struggling with consistency. Phase 1: Move More, Eat Freely The initial 21 days focused solely on physical activity. Bhateja encouraged Kapil to stick to basic movement – bodyweight exercises reminiscent of school PT sessions – without obsessing over food. 'The idea was to bring the body out of inertia. No calorie counting, no restrictions. Just build a routine of moving daily," he explains. Phase 2: Tweak the Diet, Don't Punish It Once the habit of movement was set, attention turned to nutrition. Rather than imposing harsh restrictions, Bhateja guided Kapil to modify, not eliminate. This included mindful eating, tracking water intake, cutting down on dairy and refined sugar, and adjusting meal timings to suit energy levels. 'This is where most people begin to feel the shift – more energy, better digestion, and mental clarity," he says. Phase 3: Ditch Emotional Crutches The final stretch aimed to break unhealthy dependencies – be it smoking, excessive caffeine, or emotional eating. The goal was mental clarity and building self-discipline without guilt or withdrawal. 'By this stage, Kapil was already seeing changes, and that became its own motivation," Bhateja notes. View this post on Instagram A post shared by Kapil Sharma (@kapilsharma) top videos View all What makes this method stand out is its simplicity and mental ease. 'You're not forcing change overnight. You're building momentum gradually – first with the body, then with food, then with mindset," Bhateja adds. Kapil's transformation is more than just weight loss – it's a case study in patience, structure, and self-awareness. First Published:
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First Post
a day ago
- Entertainment
- First Post
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
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. read more 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. STORY CONTINUES BELOW THIS AD '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. 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. STORY CONTINUES BELOW THIS AD '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.
Economic Times
2 days ago
- Entertainment
- Economic Times
What is the '21 21 21' rule behind Kapil Sharma's weight-loss transformation? Celebrity fitness coach says it ‘works best for beginners'
Agencies Kapil Sharma's fitness journey took a transformative turn with Yogesh Bhateja's 21-21-21 method. The phased approach helped Kapil build discipline without stress, proving that small, consistent steps can bring big changes in physical and mental well-being. Kapil Sharma's recent weight loss transformation has surprised fans and followers alike, prompting questions about how the popular comedian managed to shed the extra kilos so effectively. The answer, according to his fitness coach Yogesh Bhateja, lies in a simple yet structured approach called the '21-21-21 rule.' Yogesh Bhateja, known for training celebrities such as Farah Khan and Sonu Sood, shared insights about Kapil's journey in a candid video interview on the YouTube channel GunjanShouts , published on April 6. In it, he detailed how fitness isn't just about breaking a sweat in the gym — it starts with awareness and mental alignment. Bhateja began by pointing out how most people adopt unhealthy eating habits without even realising it — from butter-laden bread and tea for breakfast to casually snacking on street food. The problem, he said, lies in a lack of conscious thought about what we consume and how it affects our daily functioning. "It's when we start clocking in what we are eating, monitoring water intake, breathing patterns, and other lifestyle details — that's when real change begins," Bhateja explained. When Kapil initially approached his transformation cautiously, Bhateja made sure not to overwhelm him. Instead of intense workouts, he introduced gentle stretches, focusing on how the body responded rather than pushing physical limits. At the core of Kapil Sharma's transformation is Bhateja's unique three-stage fitness formula — the 21-21-21 rule. It involves three distinct 21-day phases that slowly build momentum toward a sustainable and holistic change. The first three weeks are solely about encouraging movement. Bhateja advised clients to return to the basics — simple physical training exercises reminiscent of school PT sessions. According to him, no dietary changes are required during this stage. 'Just move every day — stretch all your muscles — and you'll already be off to a great start,' he said, even adding that one could enjoy jalebis without guilt during this phase. View this post on Instagram A post shared by Kapil Sharma (@kapilsharma) Once movement becomes a habit, Bhateja encourages small tweaks in eating habits. 'I'm not talking about cutting carbs or calories. Just simple changes,' he clarified. For instance, switching nighttime milk consumption to the morning to avoid digestive issues or being mindful of how much sugar and milk one adds to their tea. He stresses modification over elimination — making lifestyle changes sustainable. The final 21-day segment focuses on emotional patterns tied to consumption. Bhateja advised taking control over habits like smoking, alcohol intake, and caffeine dependency. These changes, he said, not only improve physical health but also reinforce emotional discipline and self-control. Bhateja highlighted that the strength of this routine lies in its simplicity and phased commitment. 'These 62 days will help you build an attitude without pain,' he said. 'When you complete each 21-day phase, you're not depriving yourself — you're simply shifting your lifestyle in manageable portions.' By the end of the third phase, most individuals — like Kapil Sharma — have already experienced visible change. According to Bhateja, this often leads to a natural desire to push harder and continue without external motivation. 'This is what works best for beginners,' Bhateja concluded. The 21-21-21 rule, he believes, is especially effective for those overwhelmed by the idea of fitness or those who've failed at crash diets and intense gym regimens. By focusing on one goal at a time and embracing progress gradually, it sets the stage for long-term, sustainable change. So if you've been wondering how Kapil Sharma managed such a noticeable transformation, the answer isn't just in celebrity trainers or high-end gyms. It lies in a simple rule, some patience, and a step-by-step commitment to change.
Time of India
2 days ago
- Entertainment
- Time of India
What is the '21 21 21' rule behind Kapil Sharma's weight-loss transformation? Celebrity fitness coach says it ‘works best for beginners'
Kapil Sharma's recent weight loss transformation has surprised fans and followers alike, prompting questions about how the popular comedian managed to shed the extra kilos so effectively. The answer, according to his fitness coach Yogesh Bhateja, lies in a simple yet structured approach called the ' 21-21-21 rule .' Yogesh Bhateja, known for training celebrities such as Farah Khan and Sonu Sood, shared insights about Kapil's journey in a candid video interview on the YouTube channel GunjanShouts , published on April 6. In it, he detailed how fitness isn't just about breaking a sweat in the gym — it starts with awareness and mental alignment. The First Step: Rethinking Lifestyle Choices Bhateja began by pointing out how most people adopt unhealthy eating habits without even realising it — from butter-laden bread and tea for breakfast to casually snacking on street food. The problem, he said, lies in a lack of conscious thought about what we consume and how it affects our daily functioning. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Ribeirão Preto: Dispositivo anti-ronco é a nova sensação [Veja] Contra Ronco e Apneia Saiba Mais Undo "It's when we start clocking in what we are eating, monitoring water intake, breathing patterns, and other lifestyle details — that's when real change begins," Bhateja explained. When Kapil initially approached his transformation cautiously, Bhateja made sure not to overwhelm him. Instead of intense workouts, he introduced gentle stretches, focusing on how the body responded rather than pushing physical limits. You Might Also Like: 22 kg weight loss with 3 very easy lifestyle changes: How 'healthy' foods were holding back this man The 21-21-21 Rule At the core of Kapil Sharma's transformation is Bhateja's unique three-stage fitness formula — the 21-21-21 rule. It involves three distinct 21-day phases that slowly build momentum toward a sustainable and holistic change. Phase 1: 21 Days of Movement The first three weeks are solely about encouraging movement. Bhateja advised clients to return to the basics — simple physical training exercises reminiscent of school PT sessions. According to him, no dietary changes are required during this stage. 'Just move every day — stretch all your muscles — and you'll already be off to a great start,' he said, even adding that one could enjoy jalebis without guilt during this phase. View this post on Instagram A post shared by Kapil Sharma (@kapilsharma) Phase 2: 21 Days of Diet Modifications Once movement becomes a habit, Bhateja encourages small tweaks in eating habits. 'I'm not talking about cutting carbs or calories. Just simple changes,' he clarified. For instance, switching nighttime milk consumption to the morning to avoid digestive issues or being mindful of how much sugar and milk one adds to their tea. He stresses modification over elimination — making lifestyle changes sustainable. Phase 3: 21 Days of Cutting Emotional Dependencies The final 21-day segment focuses on emotional patterns tied to consumption. Bhateja advised taking control over habits like smoking, alcohol intake, and caffeine dependency. These changes, he said, not only improve physical health but also reinforce emotional discipline and self-control. You Might Also Like: Alia Bhatt's nutritionist guarantees this weight loss diet plan is the only one that always works Why the Method Works Bhateja highlighted that the strength of this routine lies in its simplicity and phased commitment. 'These 62 days will help you build an attitude without pain,' he said. 'When you complete each 21-day phase, you're not depriving yourself — you're simply shifting your lifestyle in manageable portions.' By the end of the third phase, most individuals — like Kapil Sharma — have already experienced visible change. According to Bhateja, this often leads to a natural desire to push harder and continue without external motivation. A Blueprint for Beginners 'This is what works best for beginners,' Bhateja concluded. The 21-21-21 rule, he believes, is especially effective for those overwhelmed by the idea of fitness or those who've failed at crash diets and intense gym regimens. By focusing on one goal at a time and embracing progress gradually, it sets the stage for long-term, sustainable change. So if you've been wondering how Kapil Sharma managed such a noticeable transformation, the answer isn't just in celebrity trainers or high-end gyms. It lies in a simple rule, some patience, and a step-by-step commitment to change. You Might Also Like: Forget weight-loss jabs: These nutritionist-approved foods can naturally cut fat without side effects
