Lifestyle Desk
12 September 2025, 09:44 PM IST
Doubts about his fitness after the 2025 IPL spurred him to adopt a rigorous regime, including passing the BCCI’s Bronco Test
Indian cricketer Rohit Sharma | Photo: PTI
Rohit Sharma, the Indian cricket captain and one of the finest batsmen in the world, has stunned fans and critics alike with an incredible weight loss transformation. At 38 years old, he shed nearly 20 kilograms, going from 95kg down to 75kg, in just a few months, demonstrating a remarkable commitment to his fitness and health.
The Turning Point
After the 2025 IPL season, when his fitness and stamina were questioned, Rohit took his physical conditioning seriously. The pressure to maintain his performance and lead the Indian cricket team spurred him to adopt a rigorous fitness regime. His goal was clear: to pass the Board of Control for Cricket in India’s (BCCI) demanding Bronco Test, a 1,200-meter shuttle run to assess stamina and endurance.
Rohit successfully cleared the Bronco Test with an impressive time, impressing the coaching staff and signalling his return to top form. This test was a critical milestone in his fitness journey.
The Diet That Made the Difference
A major aspect of Rohit Sharma’s transformation was his disciplined diet. Known for his love of traditional and calorie-rich delicacies like dal chawal, vada pav, and butter chicken, Rohit made a drastic change by cutting down on carbs, fried snacks, and fatty foods.
Rohit Sharma’s viral diet routine reportedly involved starting his day with six soaked almonds, a sprout salad, and fresh juice. For breakfast, he consumed oatmeal with fruits and a glass of milk, followed by mid-morning snacks like curd, chilla, and coconut water. His lunch typically consisted of vegetable curry, dal, rice, and salad, while his afternoon snacks included fruit smoothies and dry fruits. Dinner was usually paneer with vegetables, pulao, and vegetable soup, and before bedtime, he had a glass of milk accompanied by mixed nuts. This balanced and nutrient-rich diet, combined with disciplined exercise, played a critical role in his remarkable transformation from 95kg to 75kg.
This clean and balanced approach helped Rohit fuel his workouts and recover effectively.
Fitness and Training
Rohit’s training regimen included intense cardio workouts to boost stamina, strength training to maintain muscle tone, and yoga/stretching to improve flexibility and prevent injuries. Under the guidance of fitness professionals and supported by close friends like Abhishek Nayar, Rohit transformed his body and mindset, approaching fitness with renewed vigour.
The Emotional Journey
Weight loss is not only physical but also emotional. Rohit admitted that early in his journey, self-doubt and fear of failure were obstacles. However, visible progress, such as dropping waist size and improved endurance, motivated him to stay on track. Moments of encouragement from family and fans also boosted his morale.
Fans and Experts React
The cricket community and fans have been full of admiration for Rohit’s transformation. Former players have acknowledged the hard work and discipline required at his age. Social media is abuzz with praise, calling him an inspiration for athletes and fitness enthusiasts alike.
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