Indian cricketer Virat Kohli has been an inspiration to many, not just on the field, but also off it. The 35-year-old is known for his fitness regimen and diet, which he often documents on his Instagram account.
The mid-30s can be a tricky age group to be in where you can’t eat whatever you want because it shows up instantly on your stomach, and you start getting weird body pains when you wake up or work out or do an intense physical activity after a long gap. The key to feeling young, looking fit and being healthy is to basically start with being more strict with yourself. Here is a combination of things that Virat Kohli is particular about in his daily routine. Try these to be as fit and healthy as King Kohli.
1. Commit to being consistent
When it comes to exercising and working out, Virat Kohli is extremely religious and consistent, so much so that he often posts his workouts on his Instagram. Whether it’s running or strength training or yoga, find what works for you and be consistent with it. Define your fitness goals that are measurable. This will give you purpose and motivation to be consistent.
In Kohli’s instance, he does not take a day off from his workout sessions, with his routine switching between cardio and strength training to build endurance and muscle. Have a workout routine or a schedule that is flexible enough for you to incorporate during any time of the day. Training with a friend also helps, especially during those first few weeks when the hardest bit is just to show up.
2. Cut down on your cheat days
Kohli follows a super healthy diet, where 90 percent of his food is either steamed, boiled, or pan-grilled with no masalas except salt, pepper and lime. He also enjoys eating salads with a bit of dressing on it. In curries, he stays away from masala curries and only sticks with dal and rajma and lobhiya. Food is a big part of your fitness. What you eat will show on your body. You don’t need to go on extreme diets and trends, but instead, follow a well-balanced nutrition plan that will support your fitness goals and overall health. Include a variety of whole foods, protein, carbs and fibre.
Indulging in fast food or sugary desserts is fine once in a while, but having a dedicated day in the week for you to go all out and eat whatever you want defeats the purpose. Find out what triggers your cravings, whether it’s boredom, stress, or social situations, among other things. Practice portion control and find alternatives that you can replace your cravings with. If you’re craving for something sweet, then instead of digging into that tub of ice cream, have a bit of dark chocolate.
3. Don’t neglect rest and recovery
Your rest days are as important as your workout. Ensuring that you get enough sleep, at least 7 to 8 hours of uninterrupted sleep, helps your muscles recover and prevent your body from overexertion. Be in-tuned with your body and listen to what it needs, you don’t want to push yourself too hard and risk injuries.
Taking breaks, in fact, is also good for your mental well-being, something that Kohli ardently advocates. In an interview in 2022, Kohli opened up about struggling with his mental health and spoke about how in July-August 2022, he didn’t even touch a bat. “This period actually taught me a lot of things that I wasn’t allowing to come to the surface,” he said. Whether you have a stressful job or a chaotic home environment, prioritising your mental health will help with your overall well-being.
So take a break, go on a holiday. Even Virat Kohli documents his travels with his wife and family. Explore new places, walk around to be active, and take in new experiences. Being fit and healthy is not just about building a body that has six-pack abs.
