Your wedding may be one of the most memorable days of your life — and there’s no shame in trying to get into the best shape for that special day. 


How to get in shape for a wedding: Photo by cottonbro from Pexels

How to get in shape for a wedding: Photo by cottonbro from Pexels

However, if you’re not into fitness, it can be an overwhelming process. If you’re in this situation, read on to learn how to get in shape for a wedding.

Start Implementing Healthy Changes Early

Implementing healthier lifestyle changes early on will take some of the stress off your shoulders. 


Giving yourself ample time also prevents you from crash dieting or exercising excessively, which we will go into more depth in the next section.


You know that expression, Rome wasn’t built in a day? 


Well, neither is a killer body. It takes months to see the results of your hard work. Pile wedding planning on top of that and the situation can seem even more stressful!


Therefore, begin training and eating better around three months before the wedding. If you have an entire year to prep, even better!

Avoid All Crash Diets

There have been dozens of unhealthy diets depicted in the media. 


From the tomato diet that only allows you to eat tomatoes, to the tapeworm diet that forces you to swallow one of these parasites to eat your food for you— know that these are all ‘red flag’ diets! 


Do not, under any circumstances, follow these to achieve that so-called ‘dream body.’ These plans can do the exact opposite of what you’re looking for. 


You may lose weight fast, but since your body isn’t getting an adequate amount of nutrients. 


Your nails may look brittle, your hair will lose its shine, and your skin will suffer. This is not an ideal look for the wedding day!

Go into This Lifestyle Change With the Right Intentions

If you want to get in shape for a wedding, make sure you’re getting fit with the right intentions in mind. 


Do not do this because a relative made a snide comment. Do not do this because you want to squeeze into a smaller dress size. 

Undergo this transformation so that you can feel more energized on your honeymoon. Do this, so you can learn to be healthier going forward. Even after the wedding!

Set Realistic Fitness Goals

Don’t take a blind approach to fitness, because you’ll then risk becoming disinterested or distracted when you want to get in shape for a wedding. Plan your new routine accurately.


Your fitness goals should be SMART.

  • specific
  • measurable
  • attainable
  • realistic
  • timely


‘Looking good!’ may not be sufficient enough. What will convince you to roll off the couch and head to the gym after a long day? 


What will motivate you to eat healthy, when that glorious advertisement for soft serve ice cream may break you? 


You need something stronger than simply aesthetic related goals, believe it or not!


To set SMART goals, sit down with a pen and a journal. 


Keeping track of your state of mind while you’re on this journey is also a fantastic idea. Open up the journal and write your major goal. Are you trying to:

  • lose weight
  • bulk up
  • get stronger
How to get in shape for a wedding

How to get in shape for a wedding

Make it specific. Write down a specific goal — do you want to lose 15 pounds? Do you wish to build stronger arms, for a more ‘toned’ appearance?


Then, break this goal down into smaller and more tangible goals. What will it take to reach this final intention?


Will you have to workout three days a week to achieve this? Write these smaller goals down on the next page.


On the third page, create a workout routine that you can stick to. For example, if you want a smaller midsection, do a mix of cardio training and abdominal focused exercises. 


Write down how you will fit in these workouts into your existing schedule. Creating a solid plan is what will help you when you’re feeling lost or unmotivated.

Follow a Strict Diet Plan

Many brides may do a juice cleanse, or a crash diet a few weeks before the wedding. However, both of these dieting methods have been shown to cause more harm than good. 


Who wants to spend their honeymoon binging on food because they neglected to eat properly during the weeks leading up to the wedding?


Approach your diet plan with these main principles.

Focus on Portion Control

Attempt to eat smaller meals if you wish to lose weight. Weight loss is dependant on a negative energy balance, so plug your weight and height into a TDEE calculator to determine how much to cut back. 


Keep in mind; the goal is not to starve yourself! However, try to be more mindful of your meals and cut out snacking. 


Intermittent fasting is another excellent way to jump start the metabolism and burn calories.

Cut 1-2 Food Groups, Only if It Benefits You

Don’t cut out buzz word food groups like gluten, unless you know it makes you feel sluggish and bloated. 

How to get fit for a wedding: Photo by cottonbro from Pexels

How to get fit for a wedding: Photo by cottonbro from Pexels

You don’t want to follow a diet that is too restrictive. 


However, you should cut out foods that do not serve you. For example, sugary foods like donuts and cake, are high in calories but low in nutrients. 


They won’t fill you up, but they will take a toll on your body if you’re eating them in excess. Therefore, cut these foods out a few months before the wedding.

Count Macros

Macros or macronutrients, are the fats, proteins, and carbohydrates in foods. 


You can find how many of each are in the foods you eat by looking at the nutrition label on most foods. Download a calorie tracker, and ensure you’re getting enough of each while dieting. 

Fats are essential for brain function, while protein keeps you full. Carbs, on the other hand, energize the body.

Eat Foods That Will Make You Feel Full

The temptation to binge on snacks usually comes when you’re not eating the right foods. 


Therefore, ensure you’re nourishing your body by eating plenty of fiber and healthy protein. 


Try to eat whole plant foods, filled with the proper vitamins and minerals your body needs when trying to get in shape for a wedding.


For protein, opt for legumes, nuts, seeds, chickpeas, lentils, and black beans.

Avoid Wedding Bootcamps

Many gyms or personal trainers may offer bridal boots camp as one of their services. 


However, these packages can be more costly than the standard training session. Therefore, if you’re looking for someone to train you, perhaps don’t mention the wedding. 


The wedding industry is a booming industry, and other businesses know this. In order to keep costs down, indicate that you simply want to get in the best shape of your life. 


If you find a good trainer, they will deliver regardless. You’ll also save some money in the process.

Perform Cardio in Tandem With Weight Training

If you want to see some serious results, begin weight training. No, you won’t get too bulky for your big day. 


This is just a myth, and also, it takes years to build significant muscle mass. 


Lifting weights, however, will make you appear more sculpted. Focus on main compound lifts like squats, deadlifts, and bench press.

No Days Off

Your body will need time to rest, however, if you want to see some incredible results, trade off those lazy days on the couch for active rest days instead! 


On an active rest day, you should try performing yoga, going for a bike ride, or perhaps walking on a trail near your home.

Implement HIIT Cardio Three Times a Week

Switch out those long cardio sessions for HIIT cardio instead! HIIT cardio, or high intensity interval training, is faster and can be more effective than running on a treadmill for an hour.


HIIT training only takes 15 to 20 minutes out of your day too. Begin with a simple warm up. 


Then, begin your HIIT session—cycle between sessions of intense activity and rest. For example, a typical HIIT workout can look something like this.

  1. Begin with a light jog on the treadmill. This should last three minutes.
  2. Switch to a faster pace. You should hit your maximum level of exertion. Hold this stride for 30 seconds.
  3. Either stop all activity, or slow down to a gentle walk. Hold this pace until you feel 100% recovered to hit your max again.
  4. After about a minute, go back into the maximum exertion period.
  5. Repeat these steps until you’ve reached 15 minutes.
  6. Cool down for five minutes.

You can also perform HIIT cardio on the following machines:

  • the rowing machine
  • battle ropes
  • spin bike or an air bike
  • treadmill
  • stairmaster

Final Words

There’s no shame in trying to get in shape for a wedding! You want to feel confident, and one way to increase your level of self love is to begin a fitness journey. 


If you’re new to fitness, don’t let the stress or innate feelings of self doubt overwhelm you. 

How to get fit for a wedding: Photo by cottonbro from Pexels

How to get fit for a wedding: Photo by cottonbro from Pexels

Implement these healthy tips before the wedding, and you’ll not only turn heads when walking down the aisle, but you’ll also feel like the happiest and most energetic version of yourself.



Dan Barcelon is the editor-in-chief of the Non-Athlete Fitness blog. Dan’s blog is dedicated to the un-athletically inclined who want simple and easy fitness, nutrition, and health tips.

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