Kapil Sharma’s fitness coach reveals the 21-21-21 rule that helped the comedian lose weight

Fitness expert Yogesh Bhateja, who has worked with many celebrities including Kapil Sharma, recently revealed a simple yet effective rule that almost always works with his clients — the 21-21-21 rule. It's basically a gradual progression into a lifestyle that fuels transformation.

At the very beginning of the YT podcast with GunjanShouts, Yogesh pointed out that people who don’t prioritise fitness often have a casual attitude towards their meals. “They eat mindlessly,” he said. This changes only when they become conscious and begin to think strategically — about what time they wake up, the food they eat, the amount of water they consume in a day, etc. That’s when he claimed the transformation begins, mentally and emotionally, long before it shows physically.

In Kapil’s case, Yogesh shared that due to the comedian’s hectic schedule, they often had to modify his workout plans. “If he wasn’t in the mood, he’d work out for just 20 minutes, mostly doing stretches and avoiding aches and pains.”

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He then shared the 21-21-21 rule, which he says has worked not just for Kapil, but for all his clients, and even himself. Here’s how it breaks down:

• Simple movements for the first 21 Days

“First 21 days, focus on moving your body — all the muscles. Do only stretches,” Yogesh explained. “Go back 15-20 years to school PT days. Just do those exercises every day for 21 days.” No diet modifications are needed at this stage.

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• Diet modification for the next 21 Days

“Next 21 days, keep a check on your diet — not control it, just modify it,” he said. For example, switch drinking milk from night to morning, and reduce the amount of jaggery consumed after meals.

• Curb emotional dependency in the final 21 days

In the last stage, Yogesh advised, “Control emotional dependency on any substance that’s not helping you like alcohol, smoking, overeating, or coffee. In 60 days, you’ll have developed an attitude of change.”