Welcome to Lose To Win®!
Thank you for registering for the year’s final season of LTW!
If you are on this page right now, it means that you have met the requirements to participate in this programme. To help you get started, here are some important links for you to take note of. If you have any enquiries, you may drop us an e-mail at losetowin@alphafitness.com.sg.
Schedule
Workout Schedule for Week 10 to 12 of Lose To Win® is out!
Updated as of 30 October 2021
Registration for Workouts
Stretch & Tone
Every Monday, 8 – 9 am
Every Wednesday
Every Sunday, 12 – 1 pm
Stretch & Tone will move you through a series of stretching and toning exercises to improve overall functionality of the body. Using a variety of methods such as static, dynamic, yoga-based, alignment based, and pnf, we can relax hypertonic muscle groups and improve range of motion available at the joints. This will definitely help improve mobility and overall health of the entire body.
LIIT [Low Intensity Interval Training]
Every Monday, 10 – 11 am
Every Wednesday, 8.00 – 9.00 am
LIIT is similar to HIIT with intervals of higher and lower intensity. The differences is that the intensity level during a LIIT routine is never at maximal effort, and recovery time is longer. The focus is on proper form of execution and not the number of repetitions per exercise. LIIT is suitable for all ages and those who are newer to fitness or people who have been on a fitness hiatus and want to ease back into exercising.
Fight Do®
Every Monday, 12 – 1 pm
Every Friday, 7.30 – 8.30 pm
FIGHT-DO® combines the very best of Boxing and Martial Arts – where you imagine that you’re in an actual fight with one or more opponents. Employing punches, kicks, blocks and sometimes even a skipping rope, FIGHT-DO® is a fun and effective exercise class that uses simple, dynamic and exciting choreography options. Participants in FIGHT-DO® have the potential to burn between 600 – 800 calories per session.
KpopX Fitness
Every Monday, 6.15 – 7.15 pm
Every Thursday, 7.30 – 8.30 pm
Every Friday, 10 – 11 am
A cardio dance workout that combines your love for KPOP music and its signature moves, with aerobic/body toning exercises to increase your stamina, coordination and flexibility.
Zumba® Fitness
Every Monday, 7.30 – 8.30 pm
Every Tuesday, 8 – 9 am, 3.30 – 4..30 pm
Every Sunday, 6.15 – 7.15 pm
Zumba® is a fusion of Latin and International Dance themes that creates a dynamic, exciting and fun workout along with music inspired from both genres. The routines feature aerobic/fitness interval trainings with a combination of rhythms that tones and sculpts the body. Join us in a “feel-happy” workout that is great for both the body and the mind.
Full Body Fat Burn
Every Tuesday, 10 – 11 am
Every Thursday, 6.15 – 7.15 pm
Every Sunday, 8 – 9 am
This workout gets your heart pumping and have you breaking a sweat in no time. An intense full body workout that pushes you to your limit using just your body weight.
Pilates
Every Tuesday, 12 – 1 pm
Every Thursday, 10 – 11 am
Pilates emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, and so on. Pilates develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture.
Cardio Blast
Every Tuesday, 7.30 – 8.30 pm
Every Saturday, 12 – 1 pm
Challenge yourself to complete this heart-pumping Cardio Blast workout! It is a total body workout which infuses high-intensity aerobics & body weight exercises.
Bolly Fitness
Every Wednesday, 10 – 11 am
Dancing to the tunes of Bollywood hits from across India along with body resistance exercises to give you a full body workout.
Strength Circuit
Every Wednesday, 3.30 – 4.30 pm
Every Friday, 8 – 9 am
Every Saturday, 7.30 – 8.30 pm
Strength Circuit is a strength and conditioning workout that is made up of functional movement. These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing etc. Many workouts feature variations of squats, push-ups, and calisthenic movements that last for predetermined amounts of time to help build muscles.
Piloxing
Every Wednesday, 7.30 – 8.30 pm
Every Saturday, 8 – 9 am
A non-stop, cardio fusion of standing pilates, boxing and dance that will push you past your limits for a sleek, sexy, and powerful you!
Megadanz®
Every Thursday, 8 – 9 am
It is the rhythm program of Radical Fitness®️ and is the answer for anyone who loves to dance. Pop, Dance, Hip Hop, Reggaeton, Salsa and Brazilian, are just some of the musical styles that MEGADANZ®️ offers.
STRONG Nation™
Every Thursday, 12 – 1 pm
Every Sunday, 3.30 – 4.30 pm
A high intensity interval training workout driven by the science of Synced Music Motivation. Using your own body weight, you will gain muscular endurance, tone, and definition.
Krush
Every Friday, 12 – 1 pm
A HIIT programme unique to Alpha Fitness. Each workout combines K-Pop inspired dance-style movements, high-intensity interval training (HIIT) and resistance training to provide an intense, fast-paced, but fun workout.
B.U.T.T. [Buttocks, Underarms, Tummy and Thighs]
Every Friday, 3.30 – 4.30 pm
Every Saturday, 10 – 11 am
Trim and tone your buttocks, underarms, tummy and thighs with our 50-min B.U.T.T toning exercises.
Hybrid
Every Friday, 7.30 – 8.30 pm
A combination of two different programs in one session; using the formula of 30-min HIIT and 30-min dance-based program. You will train hard and play hard in this workout!
B.U.T.T. [Buttocks, Underarms, Tummy and Thighs]
Every Friday, 3.30 – 4.30 pm
Every Saturday, 10 – 11 am
Trim and tone your buttocks, underarms, tummy and thighs with our 50-min B.U.T.T toning exercises.
Cardio Dance
Every Saturday, 3.30 – 4.30 pm
No matter what your dance background is, you’ll be able to keep up with these easy-to-follow dance combos. Burn tons of calories while having fun grooving to the beat!
K-Kardio
Every Thursday, 7.30 – 8.30 pm
Every Sunday, 10 – 11 am
A fitness party to K-Pop music hits that incorporates cardio elements for an intense yet fun workout! Suitable for everybody with or without dance background, as long as you love moving to Kpop hits!
Schedule
This schedule is accurate as of 22nd July 2021.
Announcement! Due to the current COVID-19 situation, all workouts will be conducted virtually!
Registration for Health Talks
Week 1 – Goal setting for weight management
4 September 2021
Saturday, 1.30 – 2.30 pm
Understanding the importance of goal setting as a starting point in weight management journey. You will learn how to set you own personal goals which will allow you to track your progress effectively. In addition, we will be sharing some key strategies to help you to overcome setbacks in achieving your goals.
Week 2 – Ways to increase metabolism
11 September 2021
Saturday, 1.30 – 2.30 pm
Is there such a thing as ‘fast’ and ‘slow’ metabolism? Why do some people stay lean while some seem unable to shed excess weight?
In this session, we’ll dive into what determines our metabolic rate, in what direction we can focus on to effectively increase our fat burning potential.
Week 3 – Checklist for great eating habits
18 September 2021
Saturday, 1.30 – 2.30 pm
Losing weight is more than just healthy eating and exercise. There are many factors contributing to your journey towards your weight management goal.
In this session, we will share with you the ideal checklist that you should be following to keep yourself on track and checked!
Week 4 – Makeover for your fridge
25 September 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 5 – Designing your own weight loss exercise programme
2 October 2021
Saturday, 1.30 – 2.30 pm
Unsure of which program to use out of the thousands of videos and written programs? Tired of wasting time and effort on programs that don’t work? Why not design your own program tailored to you – your body, your objectives, your timeline and commitment? The program you create by the end of the step-by-step tutorial session will enable you to progress on your own terms, if you stick to it!
Week 6 – How to keep track on your weight management journey
9 October 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 7 – Calories management for healthy weight loss
16 October 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 8 – Cardio vs Strength, which is better for weight loss?
23 October 2021
Saturday, 1.30 – 2.30 pm
Can’t decide whether to focus on cardiovascular activities, HIIT or resistance training for weight/fat loss? By the end of this session, you’ll understand the advantages and limitations of each type of training. And how these differences can impact your decision and lifestyle.
Week 9 – Manifesting positivity in your life
30 October 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 10 – Fad diets… do they work?
6 November 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 11 – Life hacks to a fitter you
13 November 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Week 12 – Strategies for a successful long term weight loss
20 November 2021
Saturday, 1.30 – 2.30 pm
Coming Soon!
Lose To Win® is a 12-week holistic weight management programme to shape up through exercise, nutrition and positive mental wellbeing. It targets individuals aged 21-64 who want to attain a healthier weight.
This programme encourages participants to stay fit and healthy the right way. This is accomplished through active participation in HPB Physical Activity workout sessions, nutritional and mental wellness health tips over 12 weeks.
Who can sign up?
- Singaporean & PRs aged 21-64 years old (from all walks of life)
- BMI (kg/m2): 23-37.4
- Able to perform moderate intensity physical activity
- No heart disease, history of heart disease, heart attack/stroke
Pregnant women are not eligible to join!
When does Lose To Win®start?
The programme will commence from 30 August 2021 to 21 November 2021.
For any enquiries, you may contact us at losetowin@alphafitness.com.sg
Home-Based Workouts
Can’t seem to find a good time to join our live sessions? Join us in these pre-recorded home based workouts.
Missed out on the talks? Don’t worry, we got you!
Check out the videos below to catch up on the talks you missed out on!
Health Talk – Goal Settings Management
Understanding the importance of goal setting as a starting point in weight management journey. You will learn how to set you own personal goals which will allow you to track your progress effectively. In addition, we will be sharing some key strategies to help you to overcome setbacks in achieving your goals.
Health Talk – Nutritional guidelines for better health and fat loss
Taking care of your health is the first step to achieving good quality life, but in order to do this, you would require specific useful nutritional guidelines that can help to keep you on track. In this webinar, we will discuss about what should you do to get started in achieving great health as well as busting some nutrition myths and Q&A through complete scientific-backed guidelines.
Health Talk – Exercise effectively & safely for the long run
Stressed over potentially getting injured while training daily? Discover methods and tips that experienced trainers use to prepare their clients for the common challenges faced while training hard and frequent. This informative and practical session will help you take charge of different workouts, pushing yourself within your limits, and most importantly, getting towards your fitness objectives.
Health Talk – Ways to increase metabolism through exercise
Is there such a thing as ‘fast’ and ‘slow’ metabolism? Why do some people stay lean while some seem unable to shed excess weight?
In this session, we’ll dive into what determines our metabolic rate, in what direction we can focus on to effectively increase our fat burning potential.
Health Talk – Checklist for great eating habits
Losing weight is more than just healthy eating and exercise. There are many factors contributing to your journey towards your weight management goal.
In this session, we will share with you the ideal checklist that you should be following to keep yourself on track and checked!
