Virat Kohli As A Fitness Guru: How He Set A Fitness Standard For Indian Cricketers

Virat Kohli is a global icon and a brand that represents cricket to the whole world. His constant pursuit of excellence in sports has earned him a reputation as a professional who never quits. The cricketer's image as an icon and his obsession with perfection have also introduced a new side to cricketers. That is, being in the best physical form and maintaining a set standard of fitness. Virat Kohli, with his strict lifestyle, daily training sessions and a healthy diet, has revolutionised the way cricketers maintain themselves physically. 

Under Virat Kohli's influence, fitness among cricketers became non-negotiable, not only among Indian cricketers but among all the international cricket teams as well. He also introduced the concept of maintaining a good physical appearance, as a cricketer and also as a celebrity. With fitness seen as an important aspect of a cricketer's life, the credit for this trend should be given to Virat Kohli, who is undoubtedly Indian cricket's fitness guru. 

Virat Kohli gave up a life of partying, unhealthy eating and almost starved himself 

Virat Kohli first started playing in the Under-19 team, then was picked up by the National cricket team. After going from the junior team to the senior team, the cricketer found luxury and popularity. As a result, he started partying and eating unhealthy, rather than focusing on the game. When Kohli realised that he was straying away from his goal, the cricketer started starving himself. He went through rigorous training, intense workouts and maintained a strict diet plan. He worked on himself physically to bring his head back into the game. 

In a chat show called In Depth With Graham, Virat Kohli revealed he had a string of failures after the 2011 Asia Cup. His physical form was also bad since the cricketer had no idea about going to the gym, training, dieting, and working out. He used to think that practising was enough and counted that as a workout. Virat Kohli revealed that he was embarrassed to see himself in the mirror at that time. He said that when once he looked at the mirror, he thought: 

"How can a person look like this, being an international cricketer? That was the day. Turning point."

Virat Kohli's strict daily routine that keeps him at the peak of his performance 

After the realisation dawned on Virat Kohli that he has to be at the top with his physical form to be at the top of the cricket scoreboard as well, the batsman changed his lifestyle completely. He started working out in the gym for two hours and also changed his dietary habits. Kohli also started the habit of waking up early in the morning, then stretching, followed by some cardio. Drinking ample amounts of water was also included in this fitness regime. 

Virat Kohli worked out with different types of training to improve his agility as an athlete. He also focused on functional training to help with core strength and endurance. The cricketer indulged in an array of exercises to improve different aspects of his health and game. Some helped in muscle building, some enhanced speed, power, improved mobility and etc. Kohli also reportedly works out for six weeks a day, including practising for matches. 

Virat Kohli's yo-yo test became a benchmark for Indian cricketer's fitness standard 

Most Indian cricketers, prior to Virat Kohli, had been physically fit enough to make runs and score well. Six-pack abs and lean, muscular physique were a rare sight among the Indian cricketers. But all of that changed after Virat Kohli became the face of Indian cricket. Kohli was given the captaincy for Test cricket, and as a leader, he first made it clear that fitness was non-negotiable among them as international cricketers. Under his influence, the yo-yo test became a benchmark for evaluating the physical forms of cricketers. 

The yo-yo test assesses an athlete's ability to perform intense activities with a short recovery period. It was designed to test both the endurance and recovery of athletes playing soccer, basketball, and cricket. These sports require frequent starts, which use high bursts of energy followed by a short stop. Virat Kohli personally uses this test to assess his own mobility in the game. But now, BCCI is using this test to monitor the physical capacity of other cricketers. 

Virat Kohli set a standard of fitness among international cricketers as well 

Virat Kohli has inspired many of the younger generation of cricketers who play on the Indian cricket team. He has also inspired many youngsters who aspire to be athletes to work out and follow diet plans. Apart from them, international cricketers have also expressed their awe for Virat Kohli's peak athletic physique. Former Pakistani bowler, Shoaib Akhtar, has often praised Virat Kohli for his fitness and training and said that the cricketer runs like a younger player even though he is over the age of 35. 

After Pakistan's team faced a disastrous T20 World Cup knock-out in 2024, the team was trolled for their physical form. As videos of Virat Kohli's fitness regime and his six-pack abs went viral, many cricket enthusiasts pointed out the difference in physique. The head coach of Pakistan's cricket team also stated that their fitness levels are not at all up to the mark. They were also advised to follow a strict routine like Virat Kohli to perform better in the game. 

Virat Kohli's determination to fitness tells a story of discipline and hard work 

Virat Kohli made a commitment to fitness that he has kept intact throughout his cricket journey. Once criticised for his lack of discipline on the field, Kohli showed unwavering passion for the game and introduced discipline through hard work on and off the field. His strict diet plans, intense workouts, and tests to challenge himself made Virat Kohli a world-class cricket player and one of the fittest athletes. For Kohli, fitness is not just about physical appearance, it is also an important part of his life as a cricketer. 

What do you think about Virat Kohli as a fitness guru? Let us know. 

Also Read: Virat Kohli's Evolution As A Leader: From A Fiery Youngster To A Fearless Captain

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