Virat Kohli’s fitness, workout & diet Secrets that makes him the best athlete in the world

Virat Kohli gets serious about his fitness, wants to become the best Athlete in the World, says “Train hard or don’t train at all”

From a healthy-eating, alcohol-drinking youngster to a lean-mean machine, Virat’s transformation has been remarkable.

It was former India coach Duncan Fletcher who made Virat realize the importance of fitness. Virat Kohli changed his training regime and eating habits completely, after realising the need to transform his body in order to survive the rigours of playing all three formats of cricket.

Here’s a recent video that Virat Kohli posted of one of his workout sessions with a strong message, ‘Never stop working hard. Make everyday count.’

Virat Kohli today is one of the best batsmen in the world. He’s like a run-machine for India, and there’s hardly any innings where he doesn’t score. He has the stamina to play long innings and is also one of the best fielders in the Indian cricket team.

Now Virat also wants to take his fitness to another level. He’s already one of the fittest Indian cricketers, but he now wants to be a world class athlete, reveals India and RCB fitness coach Shanker Basu.

“Train hard or don’t train at all. Hard Work has no shortcuts.. Love my lifting sessions, ” says Virat.

A video posted by Virat Kohli (@virat.kohli) on

Kohli has worked immensely on his fitness, especially strength. Kohli himself mentioned about the positive changes that he experienced in his body after he regularly started lifting weights.

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virat kohli fitness “Kohli once said that he has to tweak his game as he cannot hit sixes like others. This IPL, he hit 38 sixes which is the most this season and 15 more than his last season’s tally. There is a definite surge in his power. We got an assessment of his muscle mass. At the end of the season, we wanted to see if there was a change and what we noticed was his muscle mass had increased dramatically. In the last six months, he has put a lot of time in developing his strength, mass and power” said Basu.

The results are quite visible – Virat now hits sixes with as much ease (proper cricketing shots, no slogging) and he also easily pierces the field for boundaries.

“I only introduced him to the right kind of strength work which was already building thanks to my predecessors. Virat is ready to go through the grind and work hard consistently. He is very good with his nutrition plans and discipline factors. He has also made a lot of lifestyle changes,” said Basu.

My training was horrible, I ate so bad, I was up until late, I was having a drink or two regularly. It was a horrible mindset… It was 11 or 12kgs heavier than I am now, I was really chubby. I changed everything from the next morning from what I eat to how I train. I was in the gym for an hour-and-a-half every day. Working really hard, off gluten, off wheat, no cold drinks, no desserts, nothing. It was tough. For the first two months I felt I wanted to eat the bed sheet when I went to sleep because I was so hungry. I was craving taste. I was craving delicious food. But then I saw the results.

Virat Kohli Details

One of the fittest players in the Indian side, Virat loves gymming, and is firmly believes in eating right to stay fit.

Nick Name: Cheeku
Date of Birth: 5 November, 1988
Star Sign: Scorpio
Build: Athletic
Height: 5 ft 9 in (175 cm)
Weight: 69 kg or 152 pounds

virat kohli workout

Virat Kohli’s Diet & Nutrition Mantra

Here are some diet & nutrition tips that Virat Kohli swears by…eating habits of Indian cricket captain.

1. Eat well: The right-hand batsman follows the age-old saying, “you are what you eat”. Virat says eat more of fresh home-cooked meals, instead of gorging on food at a restaurant.

2. Avoid junk food: Virat hates junk food, as they tend to make you sluggish. He has often been seen consuming organic wheat crackers over fried chips.

3. Diet: Virat’s diet mostly consists of proteins – Chicken, eggs, lamb and fish are some of his favourite things to eat.

4. Drinking water: Drinking water is essential for good health. Virat Kohli makes it a point to always keep bottles of mineral water handy.

5. Gym: Working out and exercising is important to keep your body weight in check, to avoid lethargy and sluggishness.

virat kohli fitness

Of all the Indian players, Kohli eats the healthiest food when on tour (and also the most expensive). The Delhi batsman usually orders lamb chops (costs around Rs. 3000 per plate including taxes). If not lamb chop, he goes for salmon at times. Kohli usually orders pink salmon which is imported from Norway. It has yellow meat and is very rich in protein (costs around Rs. 2000 per plate including taxes). He also drinks an expensive brand of mineral water, and avoids the locally packed bottles. He has Evian mineral water that is imported from France and costs around four hundred rupees for one 1.5 litre bottle.

  • Takes carbs from good sources
  • Eats light for dinner.
  • During matches, he has protein shakes with carbs
  • Avoids junk food as far as possible

Virat Kohli shares his fitness secrets

Virat Kohli Fitness Tips

Here’s what Virat has to say to youngsters.

  • To get something, you need to have direction, believe in your ability and talent, and constantly work at bettering them. Competition is the best training ground to do so!
  • You can give it your all, but if you’re unhealthy, nothing works. It isn’t about big muscles: it’s about nutrition and mental fitness.
  • If you play sports, the trick is to be able to cool down, because the body gets a daily strenuous workout on the field.

“I try to eat as light as I can for dinner. During game time, I have protein shakes with carbs. And I take my carbs from good sources. I don’t touch junk food unless it is in a place like Kochi where you are completely drained and it is a one-off.”, says Virat.