Kapil Sharma undergoes massive weight loss with the 21-21-21 rule: What is this regime?

Comedian-actor Kapil Sharma has undergone a drastic weight loss transformation, and he only followed one rule - the ‘21-21-21’ rule. His coach, Yogesh Bhateja, has recently opened up about this simple and effective strategy, which has helped the comedian to shed weight. Here's everything you should know about the 21-21-21 rule and how it worked for him.

Bhateja, a popular celebrity fitness trainer, has worked with some of the big names in the Indian entertainment industry, including Kangana Ranaut, Farah Khan, Sonu Sood, and Tamannaah Bhatia, among others.

In a recent podcast with Gunjan Shouts, the fitness trainer spoke about how the path to fitness starts with small and consistent changes. He emphasized that when one doesn't think about fitness, they generally don't try to learn about that lifestyle. He spoke about the mindless choices one makes - be it eating carb-rich breakfasts, or munching on fried foods, or drinking milk before bed. He said that when one starts to become aware of what they are eating, their lifestyle starts to change, which leads to healthy habits. The trainer also revealed that the 21-21-21 rule is not about depriving food or intense workouts - it's rather a path to cultivate mindful and healthy habits. Let’s take a look at the 21-21-21 rule, which helped Kapil Sharma undergo a massive weight loss transformation.

21 days of movement

According to the trainer, the first 21 days are focused on moving the body. During this period, the aim is to stretch and awaken the muscles. The idea is to move more. Even 30 minutes of regular activity is good. This is done without a restrictive diet. Yes, one can eat whatever they used to eat.

“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.

Next 21 days: Focus on diet

Once movement is added into the routine, then its time to get hold of the eating pattern. The trainer also stated that he does not really ask his clients to go on extreme restrictive diets, such as no carbs or fewer calories. “I am not saying cut your carbs, calories, or anything else. This is not the right approach. Only modify your diet,” he said. Instead, he tries to cultivate healthy eating habits. For instance, Indians have the habit of drinking milk before bed, which he points out leads to gas, bloating, and other digestive problems. So instead of drinking milk at night, he suggests taking it in the morning. Similarly, instead of depriving yourself of sugar or such sweeteners, he suggests reducing the amount of them. “You will feel more active and comfortable. These modifications will make you fitter,” he claims.

Next 21 days: Control smoking, drinking, and caffeine

The last 21 days are focused on controlling the dependency on smoking, alcohol, or consuming caffeine, if any. This phase is all about resetting the body and mind, helping to break unhealthy habits and establish better self-control before moving into long-term lifestyle changes.


“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,” the trainer said.

After 63 days, the healthy lifestyle would automatically fall into place, which would help one to reach their fitness goals.