How Rohit Sharma shed 11kg in just 3 months?:From giving up on Vada Pav to 3-hour special training a day; cricketer’s weight loss secret for 2027 WC

Rohit Sharma’s return to international cricket has been a hot topic, and so his transformation. Though Rohit’s weight came in the discussion soon after Congress spokesperson Shama Mohamed fat-shamed the cricketer during India’s victory in the semi-finals of ICC Champions Trophy. Giving a befitting reply with his surprising transformation, Rohit has some serious changes to his lifestyle. His dedication to getting in top shape is talk of the town recently. Even though his first match back in Australia wasn’t a huge success, the 38-year-old is determined to keep playing until the 2027 ODI World Cup. Notably, the cricketer has shed 11kg in just three months following a strict diet and training like a bodybuilder. Indian coach Abhishek Nayar shares about Rohit’s weight loss secret Under the guidance of former India coach Abhishek Nayar, Rohit embarked on a rigorous training schedule along with a strict ‘No-to-Vada Pav’ diet. He shared on Star Sports about Rohit’s transformation by shedding 11kg weight. He said that this wasn’t just about losing weight; it was about becoming a better athlete. He started working like bodybuilder and ending up training like an athlete. Abhishek Nayar explained that “He would do 700–800 repetitions for each muscle group, spending three hours a day, six days a week in the gym. His workouts included a mix of strength training, endurance exercises, and CrossFit to improve his agility on the field.” Monica Sahai, Fitness and Diet Expert from Bhopal says “Strength training is a versatile type of workout that you can do almost anywhere. Whether it’s using your body weight, resistance bands, or even household items, you can effectively tone your muscles at your home.” Workout alone doesn’t work, diet plays equal important role The Indian Council of Medical Research (ICMR) guidelines state that exercise contributes only 30% to weight loss success, while diet plays a crucial 70% role. A 2024 government health study shows that 8 out of 10 people focusing only on exercise fail to achieve their weight loss goals. Rohit Sharma also did the same, he not only did intense workout but also maintained his diet along with giving up his favourite snack, vada pav. He stuck to a consistent nutrition plan, which helped him get a leaner and more athletic body. Health experts and dietitian say that exercise and nutrition must go hand in hand. For fat loss, a well-planned diet is essential. For muscle building, you need both proper nutrition and consistent workouts. A balanced diet isn’t about starving or following fad diets, it’s about eating the right foods in moderation. How you can gain muscle and work on your fitness? Natural protein for good health According to the Dietitian Dr. Rashmi Shrivastav, a natural protein diet helps your muscles recover and grow after workouts. Include eggs, lean meats like chicken and fish, and dairy products like Greek yogurt in your meals. Add plant proteins like lentils, beans, and nuts for variety. Eat protein within 30 minutes after exercise, and spread it throughout your day. Natural food sources are better than supplements. Remember to drink plenty of water and keep portions moderate. The International Society of Sports Nutrition recommends that 1.4 to 2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient to gain and maintain muscle mass.
Rohit Sharma’s journey highlights the importance of discipline in life, especially when it comes to fitness. It is not easy being firm to follow a strict diet and intense training routine, but he did it with utmost commitment, which is a testament to his dedication. It also show the significance of high-repetition workouts and targeted fitness for cricketers who want to stay in peak form.
It proves that with hard work and dedication, it’s possible to achieve your goals, no matter your age. His story is a reminder that fitness is a crucial part of success in cricket, and that a disciplined lifestyle can make all the difference.