Latest news with #YogeshBhateja
India.com
4 days ago
- Entertainment
- India.com
Meet man who made Kapil Sharma lose weight by...., also worked with Sonu Sood, his name is...
In the world of celebrity fitness, a Delhi-born trainer has quietly become the go-to expert for stars seeking transformative results. This seasoned coach has guided numerous Bollywood celebrities, including Sonu Sood, Kangana Ranaut, Tamannaah Bhatia, and Neetu Kapoor, through rigorous fitness journeys tailored to their unique roles and personal goals. His approach emphasizes sustainable lifestyle changes over quick fixes, earning him a reputation for delivering consistent and impressive transformations. Who Is Yogesh Bhateja? Here we are talking about a renowned fitness coach, Yogesh Bhateja, who is best known for one of his most notable contributions, the development of the '21-21-21' rule, a structured fitness regimen that helped comedian Kapil Sharma achieve significant weight loss. This method divides the fitness journey into three consecutive 21-day phases: initiating movement through simple exercises, implementing gradual dietary modifications, and addressing emotional dependencies such as smoking or excessive caffeine intake. The strategy is designed to build discipline and promote long-term health without overwhelming the individual. How Much Does Yogesh Bhateja Earn? Beyond individual training, this fitness expert has also shed light on the substantial investments celebrities make in their health, revealing that some spend between Rs 2 to Rs 5 lakh per month on personal trainers, specialized diets, and gym memberships. Despite the high costs associated with celebrity fitness, he advocates for accessible and sustainable health practices for the general public, emphasizing that effective fitness routines don't necessarily require extravagant spending. What Is Yogesh Bhateja's 21-21-21 Plan? Yogesh told the Indian Express Screen while talking about his plan, 'It is a graded plan that not only transitions you to an improved lifestyle but makes it a new normal in your life. For the first three weeks, I focus on what the subjects do to move their body. This could be walking, range of motion exercises, stretching, old-school PT exercises, stretches, jumping jacks, or even housework. I just make them focus on their intensity, frequency, efficiency and repetitions. At this stage, there's no need to skip your favourite foods or give up habits like smoking, but to get you into a fitness rhythm that's both doable and enjoyable.' His holistic approach to fitness, combining physical training with lifestyle and dietary adjustments, has not only transformed the physiques of Bollywood's elite but also inspired many to pursue healthier lifestyles. As per his Instagram bio, Yogesh has till now inspired 7800+ lives.
Time of India
04-07-2025
- Entertainment
- Time of India
Kapil Sharma undergoes massive weight loss with the 21-21-21 rule: What is this regime?
Kapil Sharma's weight loss journey is attributed to the '21-21-21' rule, revealed by his coach Yogesh Bhateja. This strategy involves 21 days of movement without diet restrictions, followed by 21 days of mindful diet modifications, and finally, 21 days of controlling habits like smoking and caffeine. Comedian-actor Kapil Sharma has undergone a drastic weight loss transformation, and he only followed one rule - the '21-21-21' rule. His coach, Yogesh Bhateja, has recently opened up about this simple and effective strategy, which has helped the comedian to shed weight. Here's everything you should know about the 21-21-21 rule and how it worked for him. Bhateja, a popular celebrity fitness trainer, has worked with some of the big names in the Indian entertainment industry, including Kangana Ranaut, Farah Khan, Sonu Sood, and Tamannaah Bhatia, among others. In a recent podcast with Gunjan Shouts, the fitness trainer spoke about how the path to fitness starts with small and consistent changes. He emphasized that when one doesn't think about fitness, they generally don't try to learn about that lifestyle. He spoke about the mindless choices one makes - be it eating carb-rich breakfasts, or munching on fried foods, or drinking milk before bed. He said that when one starts to become aware of what they are eating, their lifestyle starts to change, which leads to healthy habits. The trainer also revealed that the 21-21-21 rule is not about depriving food or intense workouts - it's rather a path to cultivate mindful and healthy habits. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Tired of Your 2BHK Looking the Same? HomeLane Get Quote Undo Let's take a look at the 21-21-21 rule, which helped Kapil Sharma undergo a massive weight loss transformation. 21 days of movement According to the trainer, the first 21 days are focused on moving the body. During this period, the aim is to stretch and awaken the muscles. The idea is to move more. Even 30 minutes of regular activity is good. This is done without a restrictive diet . Yes, one can eat whatever they used to eat. '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,' he said. Next 21 days: Focus on diet Once movement is added into the routine, then its time to get hold of the eating pattern. The trainer also stated that he does not really ask his clients to go on extreme restrictive diets , such as no carbs or fewer calories. 'I am not saying cut your carbs, calories, or anything else. This is not the right approach. Only modify your diet,' he said. Instead, he tries to cultivate healthy eating habits. For instance, Indians have the habit of drinking milk before bed, which he points out leads to gas, bloating, and other digestive problems. So instead of drinking milk at night, he suggests taking it in the morning. Similarly, instead of depriving yourself of sugar or such sweeteners, he suggests reducing the amount of them. 'You will feel more active and comfortable. These modifications will make you fitter,' he claims. Next 21 days: Control smoking, drinking, and caffeine The last 21 days are focused on controlling the dependency on smoking, alcohol, or consuming caffeine, if any. This phase is all about resetting the body and mind, helping to break unhealthy habits and establish better self-control before moving into long-term lifestyle changes. 5 Exercises for quick weight loss '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. This practice will help you accept changes in your life because you are not cutting calories from your life; you are modifying it. 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,' the trainer said. After 63 days, the healthy lifestyle would automatically fall into place, which would help one to reach their fitness goals.
NDTV
04-07-2025
- Entertainment
- NDTV
How Kapil Sharma Lost 11 Kg In 63 Days Using The 21-21-21 Rule, Fitness Coach Shares Weight-Loss Tips
Kapil Sharma has been garnering a lot of attention for his drastic weight loss, while being spotted on the current season of Netflix's The Great Indian Kapil Show. Fitness coach Yogesh Bhateja, who is known for training celebrities such as Farah Khan and Sonu Sood, has opened up about working with Kapil Sharma and helping him shed those extra kilograms. The Secret Behind Kapil Sharma's Weight Loss In an April 6 interview with Yogesh Bhateja on YouTube channel GunjanShouts, the fitness trainer opened up about Kapil Sharma's weight-loss transformation. He emphasised that when people don't think about fitness, they don't even try to learn about that lifestyle. Bhateja added that a basic breakfast in an Indian household is bread-butter and tea, samosa, dhokla or paratha. And when one steps out of home, they eat anything without giving it much thought, said the trainer. The change happens when one starts keeping a check on what they eat, their lifestyle choices, monitoring their water intake, breathing patterns, and much more, said the fitness coach. Everything starts changing when people start following these first few steps, which kickstart transformation and help make them fit. The fitness coach added, "Maybe not physically, but mentally and emotionally. That's where you start moving more... This is what I did during Kapil's weight-loss journey." When Kapil Sharma wanted to slow down, Yogesh made him do stretches instead, taking into consideration how the body reacts to movement, but without pushing Sharma's limits. He shed light on the fact that people want to do their maximum at the gym, and that is where they lose because they don't plan their progress and end up thinking workout is tough. What Is The 21-21-21 Rule Yogesh Bhateja shared a basic and effective routine that he used with Kapil Sharma who wanted to lose weight. The coach called it the 21-21-21 rule. Here is what it refers to: First 21 Days: Movement According to Yogesh Bhateja, the first 21 days focus on moving one's body; moving all the muscles, and doing only stretches. Bhateja said, "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 jalebi s as much as you want." The Next 21 Days: Making Changes To Your Diet Yogesh Bhateja advised, "Keep a check on your diet. I am not saying cut your carbs, calories or anything else. This is not the right approach. Only modify your diet." The Final 21 Days: Control Smoking, Drinking And Caffeine Yogesh Bhateja stressed on controlling one's emotional dependency on substances that don't have health benefits; such as liquor, cigarettes, or coffee. He asserted that the 21-21-21 rule chnages your body. "These 63 days will help you build an attitude without any pain, because you focused on only one thing during each set of 21 days. Now, you are driven and standing in the gym on the 22nd day. This practice will help you accept changes in your life because you are not cutting calories from your life; you are modifying it," said Bhateja. "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," said Bhateja. "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," Bhateja added.
