Fitter at 38: Food-loving Kohli’s superb fitness was attained by making huge sacrifices

As he celebrates his 38th birthday on Wednesday (November 5), Virat Kohli stands as a prime example of a batter, who is hugely self-motivated, superbly fit and is among the world’s best when it comes to skill and confidence. Even now, his batting and fielding are top class, and he takes pride in his athleticism even though he’s nearing 40.

About two months ago, he became the second batter, after Sachin Tendulkar, to cross the 15,000-run mark in ODI cricket.  But what is remarkable is that it took Virat only 303 innings to cross the 15,000-mark, while Sachin had taken 377 innings to do the same. Virat’s ODI average of 58.78 is better than Sachin’s 44.83.  However, Sachin remains at the top overall with a total of 18,426 runs. Virat’s total ODI runs as of today, is 15,183.

Virat’s last 14 innings have been outstanding. They are: 74* (81), 135 (120), 102 (93), 65* (45), 93 (91), 23 (29), 124 (108), 5 (4), 65 (66), 74 (60), 139* (89), 29 (19), 0 (1), 74 (51). He has scored 1,002 runs at an average of 91.09 with a strike rate of 116.78.

Secret behind Kohli’s success and fitness

So, what is the secret that makes Virat Kohli such a successful batter and what makes him so fit even though he’s nearly 40?   To find an answer to this question, we have to go back to his formation days.

When he was a small child, studying at the Vishal Bharati Public School, he was very fond of food like most children. Ice-cream, chole bhature and sweets were his favourite items. At that age he was slightly overweight. Then one day his father took him to the West Delhi Cricket Academy where he came under the tutelage of the well-known coach Raj Kumar Sharma.

From that stage, Kohli’s life and cricket career underwent a massive change. Virat grew up in Meera Bagh locality of New Delhi, but the academy became his second home. He would cycle to the academy with his massive cricket kit bag balanced on the front of his bicycle. He spent over four hours a day practicing there before heading to the gym.

Virat Kohli was very fond of food like most children. Ice-cream, chole bhature and sweets were his favourite items. At that age he was slightly overweight. Pic: X

Coach Rajkumar Sharma (who later received the prestigious Dronacharya Award for his coaching) was incredibly strict with a young Virat. He worked intensely on Virat’s technique, discipline, and game awareness, laying the groundwork for his legendary fitness and batting skills. What is more, Virat learned the importance of fitness in a player’s life.

Kohli is a fitness freak

Now, it is no secret that India’s ace batter is a fitness freak. With a strict regimen of careful diet and regular gym workouts, he has maintained his weight at a trim 69 kilos for many years. Even now at the age of 38, his athletic ability can match that of players who are ten years younger than him.

Kohli’s spectacular effort at second slip grabbed the headlines in the opening of the five-match ODI series against New Zealand at Eden Park in Auckland on Wednesday. After grabbing a one-handed stunner to dismiss Nathan Smith, the former captain celebrated with an animated bow-and-arrow gesture.

But what is the mantra that he follows to maintain himself at such a high level of physical and mental fitness? It is a matter of willpower and determination. Behind his easy-going attitude and charming smile is a strength of character that is made of iron.

In an interview with the media in 2023, he explained that his training involved pushing himself physically while building a strong foundation to handle the demands of the game and reduce injury risk. He also highlighted the importance of recovery after intense training sessions.

When it comes to exercise, he doesn’t miss a single day. Stretching, jogging and cardio workouts form the starting point of a gruelling routine. His weight training involves squats, deadlifts and bench press. He also does a lot of bodyweight exercises such as sit ups, push-ups and planks.

Kohli’s running between the wickets is one of the most noticeable aspects of his game. His ability to turn singles into doubles and maintain intensity during long innings reflects the importance of cardiovascular fitness and conditioning.

Kohli’s favourite foods earlier

Earlier, he was a heavy consumer of deep-fried mutton and chicken items. Being a Delhi boy from a Punjabi family, it was natural that he developed a love for rich Punjabi foods. Virat and his elder brother Vikas used to binge on food. Virat transitioned away from red meat and heavy animal proteins after a 2018 cervical spine and high uric acid wake-up call. Now he eats only vegetarian food and that too mainly salads.

A few years ago, with an eye on the future, Virat opened a chain of restaurants named One8 Commune. The name is because of his jersey number which is 18. It was but natural that Virat would go into the food business since he loved it. Some of his friends were already in this line, and they provided the necessary guidance.

Travelling is another passion for Kohli

Another of Virat’s passions is travelling and he has travelled to many destinations around the world with his actress wife Anushka Sharma. Traveling has broadened Virat’s knowledge of different cultures and also enabled him to taste the foods of many different countries.

After a trip to Japan, he fell in love with Japanese food at eateries in Japan. Now that Virat has entered the restaurant business, if he shows the same discipline and zeal in this occupation as he does in cricket, he is likely to be a big success in running his restaurants too.