Mark Mangino’s Weight Loss, His Workout And Diet Plan

Mark Mangino's weight loss

Grab all the details of former American football coach Mark Mangino’s weight loss, find out how he lost 100 lbs of weight, and learn about his workout and diet plan.

Mark Thomas Mangino was born on August 26, 1956, in New Castle, Pennsylvania. From 2002 to 2009 Mark served as the head coach at the University of Kansas, where he received several national coaches of the year honors.

But he resigned from the University of Kansa due to claims of mistreating players. Mark Mangino also coached in different schools like Lincoln High School, Geneva College, etc.

Apart from his coaching career, also Mark Mangino’s weight loss is trending on the internet and a lot of his fans have questions like how did Mark Mangino lose weight, what is Mark Mangino’s workout and diet plan looks like, and many more questions like that keep on pop up.

But if you’re his fan with the same kind of question then you’re in the right place. I will break down everything about Mark Mangino’s weight loss from his diet plan to his fitness routine. Just keep reading.

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Mark Mangino’s Weight Loss Journey

When Mark Mangino was off from coaching he got time to spend with his grandchildren. He thought about different things while watching them play around.

Mark asked himself will I be able to see my grandchildren graduate high school? Will I be there when they get their first Holy Communion, will I last longer to see them get married if I don’t do something about this weight?

Then he concluded by saying that the chances are very low unless I lose weight and start living healthy. That was Mark Mangino’s wake-up call.

Mark Mangino started by cleaning his diet and he also started doing some exercises. Since he was very overweight he started with simple exercises like walking for 30 minutes a day.

He also eliminated junk food from his diet. He used to enjoy eating pizza and fries most of the time but he had to reduce them.

After being consistent staying healthy for almost a year Mark Mangino lost 127 pounds of weight and he was a very happy man.

Mark Mangino’s Weight Loss Workout Routine

Mark Mangino's workout routine

image source @mark_mangino Instagram

Mark Mangino’s workout routine is not yet out to the public but we can confirm that he did some exercises to lose weight. So we assume he included cardio and weight training in his program.

This is where I will base from and provide you with a workout program that will help you also lose that unwanted weight you want to lose. Let’s get to it.


Mark Mangino included low steady cardio in his workout program due to his overweight body. He had to take it slow so that he doesn’t get his legs injured because of too much pressure from his body so he had to start with just walking.

You can also start by walking if you’re overweight but if you’re not then you can do other forms of cardio exercises like running, jogging, swimming, hiking, etc.

All you need is to pick one or two exercises and include them in your daily routine. Start performing them for 45 minutes 5 to 6 days a week.

Weight Training

For weight training, we will be working out 5 days a week for one good hour each day if you have more time then you can go for more.

We will be doing 4 sets of 10 to 12 reps and remember to warm up your body before starting these workouts.


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs


  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope


  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks 


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension

Core Circuit Routine

After weight training, we will do a quick 20-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: one-two minute

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all I have for you about Mark Mangino’s weight loss workout routine.

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Mark Mangino’s Weight Loss Diet Plan

Mark Mangino's diet plan

image source @mark_mangino Instagram

Since Mark Mangino has not yet shared his diet plan with his fans we are going to assume that he eats food high in protein because protein helps us to preserve muscle and keeps us feeling full for a long time.

So if you want to lose weight and preserve some muscle as well, here is the diet you can follow. You can replace anything you prefer as long as it is healthy and in moderation.


  • Blueberry oatmeal pancake
  • Eggs


  • Protein smoothie


  • Chicken breast
  • Veggies
  • Rice

Evening Snack

  • Salmon salad


  • Turkey breast or chicken breast
  • Veggies
  • Rice

That’s all about Mark Mangino’s weight loss diet plan


Mark Mangino’s weight loss is very inspiring to some struggling to lose weight despite being insulted by a lot of people on the internet because of his weight. He never gave up on himself. He stuck with working hard until he lost some good amount of weight and now he looks fine. 

So if you want to lose weight you don’t have to listen to every critic just work hard and stay consistent with the results we can around I promise.

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