by Eric Barton | January 29, 2025

Why Manning Sumner Takes No Days Off

Miami-based fitness guru Manning Sumner shares the secret to losing weight without sacrificing pizza.

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The Legacy gym in Little River offers partner interval training. Photography courtesy of Legacy.

Possibly like you and everyone else reading this, I’ve set a 2025 resolution to lose weight. My goal is to drop 15 pounds and eventually keep off 10. But I’ll be honest: I like eating more than I like being skinny.

So far this month, it just hasn’t been as easy as it used to be. Many years and faster metabolisms ago, I’d lose weight just by ordering less bacon on my cheeseburgers. These days it’s requiring a combination of stevia-sweetened dressing on my salads at lunchtime, healthy soups for dinner and workouts where I pretend I’m training to fight Ivan Drago. 

After a few weeks of the numbers on the scale going up and down, I decided to consult an expert. I emailed questions to Manning Sumner, owner of the canned-water company No Days Off and the growing Miami-based fitness brand Legacy

Manning Sumner owns Legacy and No Days Off, a canned-water brand. Photography courtesy of Legacy.

As a linebacker at Auburn, Manning Sumner broke his back—twice. The second time, doctors ordered him to never play again, and he spent months in a deep depression, losing muscle and gaining 40 pounds. The workout he created to lose the weight and get back in shape propelled a career in personal training and now is the backbone of his Legacy gyms. Earlier this month, Manning Sumner shared advice on losing weight, getting in better shape and eating the occasional pizza.

I’m on a semi-failing quest this year to lose 15 pounds and keep off 10. What’s your advice for a middle-aged person trying to lose weight?

Manning Sumner: First, focus on consistency over perfection. Start with realistic changes you can stick with—things like drinking enough water, adding more whole foods to your diet and getting at least 30 minutes of movement most days. Strength training is key, especially for middle-aged men, because it builds muscle and boosts metabolism. Also, don’t just focus on the weight on the scale—look at your energy levels, how your clothes fit and how you feel overall. Weight loss is a byproduct of creating a healthier lifestyle, not the sole goal. The number on the scale doesn’t tell the full story, it’s your body composition that matters most. Muscle weighs more than fat, so someone can weigh more but be leaner, stronger and healthier. Focus on building muscle and reducing fat instead of obsessing over the scale.

You put on and then lost 40 pounds after a back injury kept you from playing football. How’d you lose the weight and then how’d you keep it off?

MS: When I stopped playing football due to my back injury, I lost the weight initially, but it wasn’t because I was looking to lose the weight. I went from being muscle-dense and strong to losing that muscle mass because I couldn’t train the way I was used to. It was tough both physically and mentally. To rebuild and gain the muscle mass back, I had to shift my mindset. I focused on what I could do in the gym. I prioritized eating clean, whole foods to fuel my recovery and focused on rebuilding strength and muscle in a sustainable and progressive way. 

My biggest problem is that when I’ve got something tasty in front of me, I just can’t stop myself from eating too much. Any advice for that?

MS: I get it. When something tastes great, it’s easy to go overboard. One trick is to plan ahead. Serve yourself a reasonable portion, then put the rest away so it’s out of sight. When you’re eating, slow down. Put your fork down between bites, drink water and really savor the food. Overeating happens because we’re not paying attention to when we’re actually full. Another strategy is to make sure you’re eating balanced meals throughout the day so you’re not overly hungry when you sit down to eat something you love.

Focus on consistency over perfection.
—Manning Sumner

There’s also this: I’m doing great, eating super healthy for a week, and then a buddy wants to go get burgers and beers. How do I balance being social and eating well?

MS: Life is about balance. One meal or night out isn’t going to derail your progress—it’s what you consistently do that matters. If you know you’re going out, eat lighter earlier in the day or plan to get in a good workout. At the restaurant, you can make small adjustments—skip the fries, maybe have one beer instead of three. The key is to enjoy the moment without guilt and then get right back on track with your routine the next day. This is a much more sustainable way to build healthy habits versus limiting yourself and completely cutting out foods and experiences you enjoy. 

I know you’re the No Days Off guy. But can I take a day off tomorrow and get a pizza? 

MS: Absolutely—you can enjoy pizza without feeling like you’re taking a day off. No Days Off is about never taking a day off on YOU. It is a commitment to becoming your best self. It doesn’t mean never taking a day off from the gym, it means finding ways to align your daily choices with your goals in pursuit of becoming the best version of yourself. So, if you’re going to have pizza, balance it with a solid workout, drink plenty of water and eat nutritious meals for your other meals that day. It’s about making conscious decisions that support your overall lifestyle. Enjoy the pizza and then keep moving forward!


For healthy recipes, try these from Carly Paige and Lindsey Autry.