By News18
Comedian and actor Kapil Sharma is making headlines again, but this time, it鈥檚 not for his impeccable comic timing or a new show. The 44-year-old comedian has undergone a dramatic physical transformation, shedding noticeable weight and embracing a healthier lifestyle. Behind this impressive change is fitness coach Yogesh Bhateja, who recently revealed the structured and surprisingly simple strategy that helped Kapil Sharma on his journey 鈥 a method he calls the 21-21-21 rule.
The transformation wasn鈥檛 sparked by a crash diet or extreme gym routine. Instead, it was built on consistent, mindful lifestyle shifts. 鈥淲e started with changes that were easy to adopt and maintain,鈥 says Bhateja. 鈥淭hat鈥檚 the whole idea 鈥 to build a routine that evolves every 21 days without overwhelming the person,鈥 said the fitness coach in a video shared on the YouTube channel GunjanShouts.
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A post shared by Kapil Sharma (@kapilsharma)
What Is The 21-21-21 Rule?
The approach breaks down the process into three manageable phases, each lasting 21 days 鈥 ideal for those starting or struggling with consistency.
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A post shared by Yogesh Bbhateja | Celebrity Fitness Coach (@yogeshfitness)
Phase 1: Move More, Eat Freely
The initial 21 days focused solely on physical activity. Bhateja encouraged Kapil to stick to basic movement 鈥 bodyweight exercises reminiscent of school PT sessions 鈥 without obsessing over food. 鈥淭he idea was to bring the body out of inertia. No calorie counting, no restrictions. Just build a routine of moving daily,鈥 he explains.
Phase 2: Tweak the Diet, Don鈥檛 Punish It
Once the habit of movement was set, attention turned to nutrition. Rather than imposing harsh restrictions, Bhateja guided Kapil to modify, not eliminate. This included mindful eating, tracking water intake, cutting down on dairy and refined sugar, and adjusting meal timings to suit energy levels. 鈥淭his is where most people begin to feel the shift 鈥 more energy, better digestion, and mental clarity,鈥 he says.
Phase 3: Ditch Emotional Crutches
The final stretch aimed to break unhealthy dependencies 鈥 be it smoking, excessive caffeine, or emotional eating. The goal was mental clarity and building self-discipline without guilt or withdrawal. 鈥淏y this stage, Kapil was already seeing changes, and that became its own motivation,鈥 Bhateja notes.
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A post shared by Kapil Sharma (@kapilsharma)
What makes this method stand out is its simplicity and mental ease. 鈥淵ou鈥檙e not forcing change overnight. You鈥檙e building momentum gradually 鈥 first with the body, then with food, then with mindset,鈥 Bhateja adds. Kapil鈥檚 transformation is more than just weight loss 鈥 it鈥檚 a case study in patience, structure, and self-awareness.