Marshal Yanda’s Weight Loss: The Former NFL Star Lost 60 Pounds in Just 3 Months; Check Out His Diet Plan and Workout Routine!


Marshal Yanda's Weight Loss: The Former NFL Star Lost 60 Pounds in Just 3 Months; Check Out His Diet Plan and Workout Routine!

Marshal Yanda went from being a burly 315 pounds to a trimmed-down 215 pounds after a quick weight loss in just three months of retirement in 2020. He started his weight loss journey after he had nothing to focus on after his last season ended after an unexpected loss to Tennessee Titans in the divisional playoffs. Marshal Yanda reduced his calorie intake as a part of his diet plan and began to pedal and run as a part of his workout routine. 

Marshal Yanda is an American former football guard who played for the Baltimore Ravens in the National Football League (NFL). Since he was drafted in the third round of the 2007 NFL draft by the Ravens, he has spent his entire 13-year career with the team. He was a unanimous selection to the NFL 2010s All-Decade Team.

He was widely considered to be among the best offensive linemen in football with six consecutive Pro Bowl selections from 2011 to 2016. It was the longest active streak among guards at the time. He, unfortunately, missed most of the 2017 season because of an injury but he returned very soon when he was elected to the Pro Bowl in 2018 and 2019. Shortly after, in March 2020, he announced his retirement.

After his retirement, he dedicated himself to his weight loss journey which produced significant results. So, after 13 seasons with the Baltimore Ravens, eight Pro Bowl appearances, and a Super Bowl championship, he focused all his energy on losing weight and getting trimmed down which is what most retired players do anyway. Read to learn more about Marshal Yanda’s weight loss!

Also, check out the weight loss stories of Action Bronson and Erica Campbell.

Marshal Yanda’s Weight Loss: Check Out His Diet Plan and Workout Routines!

As an active NFL player, Marshal Yanda (@marshalyanda73) was listed at 312 pounds whereas, after retirement, he underwent a significant weight loss in just five months and slimmed down to 245 pounds.

Marshal Yanda got very frustrated when the Baltimore Ravens lost to the Tennessee Titans in the divisional round of the playoffs in 2020 and his most ‘successful and fun and last’ season of his career came to a halt. He knew he would never snap a helmet again and was agitated. With nothing to focus all that energy on, he concentrated all his frustration on weight loss.

The former NFL star picked up the cycling shoes and furiously pedaled with all his energy and that was the beginning of his weight loss and physical transformation. He revamped an exercise routine and changed his diet plans and in his first three months of retirement, he lost more than 60 pounds and went from looking burly and offensive to resembling a rookie tight end.

Fans, friends, and former teammates – nobody – is surprised at Marshal Yanda’s weight loss and his healthier way of living as he reduced his calorie intake and increased cardio. He had been prepared for retirement since 2018 when he had surgeries for his ankle and shoulder problems. But he had not planned on losing weight but the way things took a turn, he started down that path. It was his sheer commitment and dedication that made everything go smoothly.

There are two words: It’s the ‘want to. If you want to do it, you’ll do it. It’s how bad you want to. People want to talk about it, but at the end of the day, do you really want to? That’s important.

As soon as the athlete began his weight loss journey, he took note of the toll his career had taken on his body, and anticipating arthritis and other medical issues in coming years, he focused on taking weight off his joints. He made a call to Chris Doyle, the strength coach at the University of Iowa, for a plan to get rid of the excess weight. With him, he developed a meal plan and then went on from eating 6.000 calories a day to 2,200.

Besides the diet plan, Marshal Yanda also followed an exercise routine that is not to be forgotten when talking about the success of his weight loss plan. As a part of his workout schedule, he daily rode 45 minutes on the stationary bike. He sweated so much that he had to buy a boot drier for his cycling shoes and he also hopped in the sauna afterward to burn off more calories.

It was such a different and new thing for him to be trying because when he was over 300 pounds, even just to go down the stairs, he used to slowly move down one step at a time and he used to laugh if anybody suggested him to have a long walk. Back then, any extended time on his feet would have resulted in pain in his ankles and lower back but now, he put in 4 miles in an hour alongside his wife and children.

And now, Marshal Yanda is under 250 pounds and this is the first time he has been under 250 pounds since his sophomore year of high school. None of his dress clothes and jeans fit him. All of them fall off him. He used to wear pants as big as size 44 waist and now, after weight loss, even the size-38 ones are feeling loose on him.

Marshal Yanda has decided that this is the lowest he will get. No more weight loss for him as he has decided to settle in at 245 pounds and is not dipping below that.

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