Virat Kohli Workout Plan

                                                                          (source by instagram)

Hard work, discipline and perseverance this is what the legends are made of! While some say it is their talent and luck which make some people successful and famous in their respective fields, it is actually their sincere devotion towards achieving certain and skills set which make them what they are. Well, one such living legend who is a perfect combination of all these qualities is none other than the cricket world's champion Virat Kohli. Virat Kohli was born on 5 November 1988 in Delhi into a Punjabi family. Virat is an Indian international cricketer who currently captains the India national team. A right handed batsman often regarded as one of the best batsman in the world, Kohli is ranked as one of world's most famous athletes by ESPN and one of the most valuable athlete brand by Forbes. He plays for the Royal Challengers Bangalore in the Indian Premium League (IPL), and has been the team's captain since 2013. Virat's nickname is Cheeku. His father Prem Kohli, worked as a criminal lawyer and his mother, Saroj Kohli,  is a housewife.

                                                                 (source by instagram)

Workout Information -
The well toned body that Virat Kohli proudly flaunts today was not always like this. During the initial years of his career as an international cricketer, he didn't take fitness too seriously and was not as fit as he is today. One often key turning points as casual chat with Duncan Fletcher, former coach of Indian cricket team, which prompted him to take things more seriously. In one of his interview with the Telegraph, Virat opened about this conversation with Fletcher. Here is what he said:
"Duncan told me once that he feels cricket is the most unprofessional of professional sports."
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"You can have the skill but do not think you need to train as much as a tennis player. But I realized if you want to stay on top playing three formats in this day and age, you need a routine. You need a set pattern of your training, the way you eat, how healthy and fit you need to be. Being filter made me mentally stronger. It was like a direct connection."

And, it was after a poor experience in Indian Premier League (IPL) series in 2012, he realised the importance of staying fit and hence, started taking things more seriously. He told:
“It changed in 2012. I had great tours to Australia and scored 180 against Bangladesh and went into the IPL thinking: ‘Wow this is going to be a great season for me’. I wanted to make it my tournament and dominate the bowlers. I really struggled.”

Telling the reason behind this struggle, he added:
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. The season ended and I was so thankful it was over. I went home, came out of the shower one day and looked at myself in the mirror and said ‘you can’t look like this if you want to be a professional cricketer.’ I 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.”

As Virat changed his lifestyle and started training, a new kind of struggle came in his life, which he explained:
“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. I felt quick around the field. I would wake up in morning and feel like I had energy.”

His workout routine is a combination of weights and cardio exercises. In another interview, Kohli revealed that it was former fitness coach of Indian cricket team Shankar Basu, who introduced him to weightlifting. He said:
“He (Basu) introduced me to weight-lifting, and that has made me realise what actually one needs to do. It's a thing that one needs to get a knowledge of. I don't do upper body. I only work on my legs for explosive power. He makes me do a crazy number of squats, close to a 100 in a session.”

Breakfast, lunch and dinner meal:
In an interview, when some one asked him about his breakfast, Virat Kohli said:
"My breakfast is set. I eat an omelette. Three egg whites, one whole egg. Spinach with black pepper & cheese, some grilled bacon or smoked salmon along with it. I eat papaya or dragon fruit if it's available, then watermelon. I eat a decent amount of cheese for good fats. I carry my own nut butters and I get gluten free bread from the hotels. And finally, a nice big pot of green tea with lemon. I drink 3-4 cups of that."

And lunch and dinner is all grilled chicken and fish. 

“People also suggest you shouldn’t make your body totally alien to this (junk) kind of food. Once you have a craving, it has a very bad effect on you so I try to have those ‘cheat’ days in between, but I don’t go overboard. The very next day, I make sure I burn that off.”

“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.”

Virat only drinks bottled mineral water to ensure he does not become a victim of water-borne diseases.