While Virat Kohli’s cricketing feats may be tough to emulate as he retires from the longer format of the game, he has made fitness look cool and easy among a generation of youngsters. From a sugar-loving kid, who could finish two packets of 40 toffees each that were available in the hotel room’s mini bar in a week to gorging on chicken fried rice, he switched over to a discipline that he kept to in a determined manner. So what are Kohli’s non-negotiables that can work for everybody?
CONSISTENCY IN DIET
For Kohli, food is fuel to run the body effectively and not about indulgence. He doesn’t have sugar or dairy, mostly goes for steamed and grilled food with little seasoning and relies on plant proteins. His toned body has proven what studies have long said, that individuals following a plant-based diet can achieve similar muscle growth and strength gains as those consuming animal-based protein sources, provided they consume enough protein and engage in resistance training. While animal proteins have a complete range of essential amino acids, you just need a variety of plant-based proteins to equalise that range. Include legumes, nuts, seeds, grains, and vegetables.
He said once that he can have the same food everyday, for six months, three times a day. This helps in keeping the calorie balance, reducing weight and helping your gut adjust. While sameness can make the gut bacteria sluggish, Kohli meant he has a balanced three-meal formula, each meal having different nutrients, minerals and vitamins to avoid nutritional deficiency. In that case, a set pattern is beneficial.
FITNESS FUNDAMENTALS
Kohli combines strength training with HIIT (High-Intensity Interval Training), which are short bursts of intense exercise with brief recovery periods, keeping your heart rate elevated and metabolism perked up. Think burpees, body weight squats, push-ups, planks and running with intervals. This helps burn more calories in less time and promotes fat loss while retaining muscle mass. He does agility drills — jumping, hopping, ladder exercises — which help in improving balance, endurance, coordination and cognitive functions. Then he does cardios, or aerobic exercises, to elevate heart rate and increase oxygen consumption. So that this can be enjoyable, he is seen hiking on natural trails.
He is meticulous about recovery routines, including cold showers and high-pH or alkaline water, which infuses antioxidants and builds bone health.
SLEEP ROUTINE
Kohli is known to sleep early and ensure he has a full eight-hour rejuvenation of body and mind. One study found that after a week of less than the recommended hours of sleep every night, a person’s blood sugar levels go so high that they would be categorised as pre-diabetic. Another study found that after being awake for more than 17-19 hours at a stretch, a person’s cognitive impairment was equivalent to that of someone with blood alcohol levels above the legal limit for driving!
WORK LIFE BALANCE
Kohli has always set boundaries and this is probably the reason why he retired at 36. He is a hands-on father, devoting time to family outings and not compromising on his me-time. This is a cushion for stress and anxiety. Besides, your family is the reason you become goal-oriented and grounded.
© The Indian Express Pvt Ltd
