Comedian’s Coach Reveals Simple Weight-Loss Secret
The ’21 21 21′ rule helped **Kapil Sharma** transform his health
Many were astonished by **Kapil Sharma**’s remarkable weight loss. Now, **Yogesh Bhateja**, a fitness specialist who has worked with celebrities, is sharing the strategy he used to help **Sharma** shed unwanted pounds. It’s surprisingly straightforward.
The 21 21 21 Method Explained
**Bhateja** revealed in a YouTube video that his approach centers on gradual lifestyle adjustments. He noted that people often overlook their fitness and eating habits until they consciously decide to embrace a healthier way of life.
Instead of drastic measures, **Bhateja**’s method emphasizes tracking food intake, improving hydration, and being mindful of breathing. Small changes will prime the body for transformation.
Gentle Start, Lasting Change
**Bhateja** says he encouraged **Sharma** to begin slowly, focusing on stretches and movements that felt comfortable, respecting the body’s limits. He believes many people fail in their fitness journeys by pushing too hard initially, leading to burnout and the false perception that exercise is difficult.
According to the CDC, only about 24% of adults get enough exercise to meet the federal guidelines.
Breaking Down the ’21 21 21′ Rule
This routine involves three 21-day phases, each targeting a specific area of lifestyle:
- First 21 days: Emphasize movement and stretching, similar to basic physical training exercises.
“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.”
- Next 21 days: Focus on modifying your diet, without extreme restrictions. Instead of eliminating food groups, make mindful adjustments such as switching the timing of milk consumption from night to morning.
- Final 21 days: Control dependencies on substances like smoking, alcohol, and excessive caffeine intake.
The Path to Sustainable Fitness
**Bhateja** explained how this rule cultivates a sustainable approach to fitness: “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.”
He added that by the end of the 63 days, individuals will likely experience significant changes and feel motivated to continue their fitness journey without external pressure. “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.”
Disclaimer: This information is not a substitute for professional medical advice.