Virat Kohli, a name synonymous with modern-day cricket, has announced his retirement from Test cricket, marking the end of an era. The 36-year-old leaves behind a legacy of unmatched fitness, relentless drive, and remarkable achievements in the sport. With 9,230 runs in 123 Tests, including 30 centuries, Kohli’s impact on the game is undeniable. Beyond his cricketing prowess, Kohli’s dedication to fitness and health has inspired many. This article delves into the fitness and health rules that have made Virat Kohli a sporting icon.
Discipline: The Cornerstone of Kohli’s Success
Discipline is the key aspect of Virat Kohli’s commendable fitness. From his rigorous workouts to his meticulously planned meals, everything is executed with unwavering discipline. Kohli avoids distractions, sticks to his schedule, and follows his training plan diligently to stay at the top of his game.
Morning Discipline
Kohli maximizes his mornings with a structured routine that includes drinking lots of water, stretching, and even cardio workouts. Experts believe waking up early not just provides you with energy but also keeps you ahead, both physically and mentally, and helps you plan your entire day better. It also helps regulate sleep cycles and ensures your body gets proper rest and recovery.
Rigorous Training Routine
Kohli consistently dedicates himself to a vigorous training routine. He incorporates a variety of workouts into his regime, showcasing his commitment to physical excellence.
Functional Training
Kohli focuses heavily on functional training, which helps enhance core strength and mobility. Olympic lifts and agility drills are a constant, enhancing and improving endurance, speed, and power. He trains at least six days a week, all structured to improve his performance.
Strength Training
Kohli performs his strength-training exercises with maximum intensity to build practical strength capabilities. His workout includes diverse compound and isolated movements targeting the complete set of significant muscle groups. Expect to see exercises like compound strength and single-muscle exercises. These include deadlifts and pull-ups, as well as squats, lunges, and bench presses. These simultaneously work on various muscles, leading to better athletic performance and power development.
Endurance Training
Test matches and long innings require incredible endurance and stamina. Kohli incorporates cardio exercises and endurance training like running (5k and 10k) and cycling to build his cardiovascular endurance and ensure he can perform at his peak for extended periods.
Strict Diet: Fueling the Machine
Kohli is known for his no-nonsense approach to food, viewing it as purely fuel rather than prioritizing taste. His commitment to a clean, balanced diet has been instrumental in maintaining his top-notch game.
Clean Eating
Kohli eats healthy and clean, often consuming the same food daily to keep a check on his cravings. “90 percent of my food is all steamed or boiled. No masala. Only salt, pepper, and lime; that’s how I eat.” He avoids heavy curries, opting for nutritious, light meals such as salads, lentils, and grilled items.
Plant-Based Preference
Virat prefers clean, plant-based dishes rich in protein, following a mantra of no sugar and no dairy. In 2018, he adopted a mostly plant-based diet. This change has been instrumental in boosting his energy levels and reducing inflammation. His plant-based approach includes protein-rich foods like lentils, chickpeas, and kidney beans, which keep him energized without overloading his system with animal fats.
Foods to Avoid
He avoids fried foods, curries, and strongly spiced dishes. He has also stopped eating sugar completely. Anushka Sharma once revealed that Kohli hasn’t eaten butter chicken in 10 years, further highlighting his commitment to his strict diet.
Hydration: The Elixir of Performance
Hydration has always been an irreplaceable part of Kohli’s recovery and fitness strategy. Kohli consumes alkaline water, which holds a higher pH level than regular water.
Alkaline Water
Alkaline water is known to neutralize acid in the body, boost metabolism, improve hydration at a cellular level, and aid digestion. It also helps him maintain stamina during intense training sessions and long matches. Kohli’s commitment to alkaline water ensures optimal hydration, mineral replenishment, and post-workout recovery.
Natural Electrolytes
Kohli’s hydration routine also includes natural electrolyte-rich fluids like coconut water and fresh fruit juices to replenish minerals lost through sweat.
Rest and Recovery: The Unsung Hero
Kohli prioritizes getting adequate sleep, believing that it is something people can control. Proper rest helps him stay sharp, focused, and perform at his best.
Quality Sleep
He prioritizes getting 7–8 hours of sound sleep every night. Sleep is crucial for muscle recovery, mental sharpness, and preparing the body for the next day’s physical demands.
Recovery Techniques
Kohli understands the importance of rest and recovery, including rest days into his schedule. He utilizes recovery techniques like cold showers and massages to ensure his body is always ready to perform.
Additional Habits
No Indulgence or Alcohol
Kohli steers clear of alcohol and avoids cheat meals. This strict discipline allows him to maintain optimal fitness and supports his performance on the field.
Mindfulness and Meditation
Virat Kohli practices mindfulness and meditation to stay focused and calm. A healthy mind helps in making better decisions and staying motivated.
Kohli’s Career Highlights
- Test debut: Made his Test debut after representing India since being included in the ODI squad for the tour of Sri Lanka.
- Test Statistics: Played 123 Tests, amassing 9,230 runs at an average of 48.7, including 30 centuries and 31 fifties. Fourth-highest run-scorer for India in Tests, behind Sachin Tendulkar, Rahul Dravid, and Sunil Gavaskar.
- Captaincy: Led India to their first-ever Test series win in Australia in 2018–19 and took the team to the top of the ICC Test rankings. Most successful Test captain for India, with 40 wins in 68 matches.
- Double Centuries: Holds the record for the most double centuries (7) by an Indian in Test cricket.
- Highest Score: His highest individual score in Test cricket is 254 not out, achieved against South Africa in 2019.
- ICC Awards: Won ten ICC Awards, making him the most awarded player in international cricket history.
- World Cup Wins: Was part of the team during India won the 2011 Cricket World Cup, the 2013 ICC Champions Trophy and the 2024 ICC T20 World Cup alongside several Asia Cups.
Conclusion
Virat Kohli’s retirement from Test cricket marks the end of a remarkable chapter in Indian cricket. His legacy extends beyond his on-field achievements, encompassing a holistic approach to fitness and health that has inspired countless individuals. By adhering to these fitness and health rules, Kohli has not only achieved peak performance but has also set a benchmark for aspiring athletes worldwide.
