How Kapil Sharma Lost 11 Kg In 63 Days Using The 21-21-21 Rule, Fitness Coach Shares Weight-Loss Tips

July 4, 2025: Kapil Sharma has recently stunned fans with his dramatic weight loss, as seen on Netflix’s The Great Indian Kapil Show. Now, his celebrity fitness coach Yogesh Bhateja—who has trained the likes of Farah Khan and Sonu Sood—is revealing the secret behind the transformation: a simple yet powerful routine called the 21-21-21 Rule.

How It Started

In a candid interview with YouTube channel GunjanShouts, Bhateja shared how most people, including celebrities, often ignore basic fitness and nutrition. Kapil was no different—until he began making small but consistent lifestyle changes under Bhateja’s guidance.

“Transformation starts not just physically, but emotionally and mentally,” said Bhateja. “And once that shift happens, everything else follows.”

The 21-21-21 Rule: Kapil’s Road to Fitness

This method involves three phases, each lasting 21 days, gradually building a sustainable fitness routine:

🔹 Phase 1 (Days 1–21): Move Your Body

Focus: Light movement and stretches
Bhateja recommended simple PT-style exercises that activate the body without pressure.
“You can even eat jalebis during this time,” he joked, highlighting that initial discipline is about movement, not restriction.

🔹 Phase 2 (Days 22–42): Modify Your Diet

Focus: Balanced food choices
Instead of drastic calorie cuts, Bhateja urged small changes—like mindful eating and reducing processed foods.
“This isn’t about deprivation, it’s about conscious choices,” he emphasized.

🔹 Phase 3 (Days 43–63): Cut Emotional Dependencies

Focus: Reduce caffeine, alcohol, and smoking
By now, the body and mind are ready to let go of habits that hinder progress.
“This phase helps eliminate the need for unhealthy emotional crutches,” said Bhateja.

The Result: A New Kapil Sharma

Bhateja claims that by Day 63, people feel so good about their progress, they no longer need external motivation. “Kapil didn’t just get fitter—he changed his mindset,” he noted.

This beginner-friendly approach to fitness makes progress less overwhelming and more achievable. And Kapil Sharma’s transformation proves it works.