Kapil Sharma's recent weight loss has been a major topic of discussion among fans of "The Great Kapil Show". The comedian and host's fitness transformation is attributed to the '21-21-21 rule', a method revealed by his fitness coach, Yogesh Bhateja. Bhateja, who has also trained celebrities like Farah Khan and Sonu Sood, emphasized that this rule is a simple yet effective approach to weight loss and building sustainable habits, especially for beginners.

What is the '21-21-21' Rule?

The '21-21-21' rule is a three-phase routine designed to bring gradual lifestyle changes over 63 days. This method focuses on building consistency and preventing burnout by breaking down the weight loss journey into manageable 21-day segments. Bhateja believes this approach is particularly effective for those who find the idea of fitness overwhelming or have struggled with crash diets in the past.

Here’s a breakdown of each phase:

• Phase 1: 21 Days of Movement The initial phase emphasizes incorporating movement into your daily routine. Bhateja advises starting with basic physical training exercises and stretches, similar to those done in school PT classes. The goal is to get the body moving and make physical activity a habit, without focusing on high-intensity workouts or drastic diet changes. According to Bhateja, during this phase, you can continue to enjoy your favorite foods.
• Phase 2: 21 Days of Diet Modification The second phase involves making small, mindful adjustments to your eating habits. Instead of strict restrictions or cutting out entire food groups, Bhateja suggests simple changes like switching the time of day you consume certain foods to improve digestion and energy levels. For example, he advises switching from drinking milk at night to drinking it in the morning. He also suggests being mindful of the amount of sugar and milk added to tea. Bhateja stresses modification over elimination to create sustainable lifestyle changes.
• Phase 3: 21 Days of Reducing Emotional Dependencies The final phase targets emotional dependencies on unhealthy habits. Bhateja recommends controlling emotional dependencies or addictions to substances like smoking, alcohol, and caffeine. The aim is to reduce intake gradually, building awareness and control rather than pressure and guilt.

How the '21-21-21' Rule Works

Bhateja explains that focusing on one goal during each 21-day phase helps build a positive attitude without pressure. By the end of 63 days, individuals are more motivated and driven to continue their fitness journey. This gradual and mindful approach makes it easier to accept changes and see real progress, which in turn fuels further improvement.

For Kapil Sharma, the '21-21-21' rule was implemented with flexibility, considering his demanding schedule and fluctuating energy levels. Bhateja emphasized the importance of making time for workouts, even if it meant adjusting the intensity based on Kapil's energy levels on a given day. This adaptable approach ensured that Kapil stayed consistent without feeling overwhelmed.

The 21-21-21 method is about creating a sustainable and enjoyable fitness journey. It's a step-by-step commitment to change that proves small consistent efforts can lead to significant improvements in both physical and mental well-being.