Lose weight without losing the muscle you need.
Strength training plus one habit change at a time. Changes that last, no crash dieting.
Where you're probably starting from
You've lost weight before and found it again
Usually the plan was too aggressive to keep — a short window of doing everything perfectly, followed by a return to a normal working week that the plan never accounted for.
You're eating less and nothing's moving
That's more often a muscle problem than a food problem. When there's less muscle to feed, eating less stops producing the result it used to.
You want it gone for good
Which means changing what you do, not what you do for twelve weeks. That's a different brief, and it's the one we take.
Why it gets harder every time you try
Because dieting on its own costs you muscle alongside fat. Less muscle means your body uses less energy at rest, which makes the weight easier to regain and the next attempt harder than the last. That's the loop most people are stuck in, and it's why the third attempt feels worse than the first.
Strength training is what breaks the loop. It gives the body a reason to keep the muscle while the fat comes off, so the thing that made last time fail isn't in play this time.
What the programme actually involves
Strength first.
Two or three sessions a week to keep the muscle you have and build a little more. It's the part most weight-loss programmes leave out, and it's the part that decides whether the result holds.
43.6%of Singaporean adults have abdominal obesity, rising to 54.2% at ages 60–74 (NPHS 2024). Ending up here isn't a personal failing. It's the ordinary result of a desk-based working life.
Food second, and one thing at a time.
We assess what you're eating and coach the changes you need, one habit at a time until it's normal, then the next. To do that, we look at photos of what you eat. No weighing, no meal plans, no calorie counting.
Measured properly.
Body composition, not just the number on the scale. Losing four kilos of fat while gaining one of muscle barely moves the scale and changes everything else — how clothes fit, how you carry things, how much energy the day takes.
The first month
Weeks 1–2.
You learn the movements and start the food log. We deliberately change nothing about your eating yet — we need to see a normal fortnight, not a performance. Training starts light enough that you're not wrecked for work the next day.
Weeks 3–4.
The first habit change goes in, chosen because it's the one with the best ratio of difference made to effort required. Loading in the gym starts to progress properly.
What people notice.
Clothes, usually, well before scales. We don't publish a rate of loss, because a rate quoted in advance is a promise about you that nobody can honestly make.
Booking personal training or nutrition coaching
Either — the programme runs through both services, and you can start with whichever fits your week better.
Personal training
The strength half. SGD 180 for a single session, SGD 1,860 for twelve, SGD 3,600 for twenty-four.
Learn moreNutrition coaching
The food half. SGD 250 a month, changing one eating habit at a time.
Learn moreMost people take both, because food and training work considerably better together than either does alone. And if something starts hurting while you're training, a physiotherapist is in the same building rather than at the end of a referral.
When this is the wrong programme
If you want a fixed number off the scale by a fixed date, this is not the right programme — we will not sell you a rate we cannot honour. We can run short, focused phases like meal replacement or a very low calorie protocol when there's a fixed date, but we don't recommend them as a long-term strategy. And if you are currently in pain that has not been assessed, start with physiotherapy first; loading a problem nobody has looked at is how a training plan ends early.
FAQs
No. Building noticeable size takes years of deliberate effort, a calorie surplus and a great deal of food. Training while you lose fat does the opposite — it holds on to what you already have.
No. The whole method is built on what you already eat, which is why we start by photographing it rather than replacing it.
Two or three sessions a week is the usual shape. Once a week works if what you do in between is planned, and we'll tell you honestly if that's what your calendar can support.
We're at KADA, 5 Kadayanallur Street, in the CBD near Maxwell MRT, open Monday to Friday 7am–9pm, and Saturday and Sunday 9am–1pm. Most people here train at lunch or on the way home.
Start with the half that most plans skip.
Book your free 30-minute assessment, and by the end of it you'll know which of the two to begin with. If you'd rather see where you stand first, the Healthspan Test does that.
