Latest updates of Contours Express


Articles on Fitness

What is the best whole body workout for women?

In order to stay healthy, you should start performing workouts regularly at a good fitness centre Singapore as soon as possible. You might not consider this a necessity because of your busy work schedules and other activities. The careless lifestyle habits and poor choice of food items can cause a lot of trouble to the body. We all live in a fast paced world where time is not sufficient to meet the daily needs. Due to the busy schedules at work, you might not have adequate time to prepare a healthy breakfast before leaving to your work place. You would rely on packaged food items due to the lack of time. Not all instant food items are good for health. You might end up consuming a lot of trans-fat and accumulate a lot of extra mass due to the unhealthy food choices. To reduce the harmful effects caused due to the unhealthy diets, you should perform full body workouts regularly. Here are few tips.

You need to first of all understand about your body conditions in order to choose the ideal workout plan. To do this, you should first consult a dietician. If you are obese, you would have to say goodbye to some of your favorite food items. It is however better to reduce the quantity of food items initially instead of completely avoiding some of your favorite dishes from your menu. When you try to impose drastic changes all of a sudden, it would be difficult to implement. However, if you are deterministic, you can bring in positive changes and switch to a healthy diet within a short period of time.

Now, you should choose a good fitness gym in your area that has all modern equipments and provide the service of a trainer. When you choose the workout plans, you should try to mix heavy and light weight exercises in an ideal manner. This can be done with the help of a trainer. Do not perform workouts for all the body parts on the same day. If you are working out for your arm muscles on the first day at the gym, you should not use the equipments for the other body parts on the same day. It would be ideal to perform workouts for alternate body parts on each day. Start off with your chisel & bum on the first day and then perform cardio exercises on the second day. Total body sculpting workouts can be done on the third day and take-up heavy weight exercises on day four. All these should be done only after adequate warm-ups and stretch exercises for about half an hour before the regular workouts. On the fifth day, you should return to the chisel and bum exercises. You can perform light workouts on the sixth day and take rest on the last day of the week. The same process can be continued for a month and then you should change the schedules. Do not keep following the same pattern at the fitness centers if you want to enjoy positive results within a short span of time. You should however be regular and try to hot the gym at the same time every day. When you make it a habit, you will be able to accommodate your other routine activities accordingly.

Benefits of a total woman gym

If you are a lady, it is always better to choose women gym in Malaysia for your workout sessions instead of a unisex fitness centre. You will be able to enjoy plenty of exclusives when you make this selection. The fitness centers that are designed to provide services exclusively to women will have plenty of equipments that would not be found in the other gyms. This is one of the key reasons that make women gyms in the country popular among the ladies. There are also many other benefits that you get to enjoy when you choose a total woman gym.

The availability of a dedicated trainer who is skilled in women’s fitness will be of great help. The women’s gyms in the country hire trainers after making sure that they are specialized in training women. When you are provided with the assistance of a lady trainer, you will be able to clear your doubts with greater comfort. You will also be able to make good use of the trainer’s experience in gaining positive results from the gym sessions. You will be provided with special instructions that will be of immense help in avoiding accumulation of excess fat. A lady would definitely know the health conditions of women better. If the fitness gym hires a male trainer, they will definitely do that after making sure that the man is highly qualified to carry out the task in the best manner possible. You will hence not have to worry about the capabilities of the trainer when you choose a woman gym in the country for your workout sessions.

There will be special group activities designed to meet the needs of women. There will be aerobic exercises, swimming sessions, yoga and other medication sessions etc when you choose a gym that is exclusively for women. You will be able to gain better results in a shorter span of time with the help of these group activities. When you perform these exercises as a group, you will be self-motivated. Majority of the gyms asks the members to support and complement each other during the fitness sessions which will make the process highly productive.

You will be able to easily choose a gym partner and perform your workouts without any sort of hesitations or shyness when you are at a health club in Malaysia for women. People at a women gym will only be concerned about their own fitness needs and hence you will not have to face the weird situations of men trying to hit on you in between the fitness sessions. You will be able to concentrate on your workouts better when you choose a health club for ladies in the country. You will not have to look at the signs before entering the washrooms or be careful about your attire when you step into the locker room. You will be able to enjoy better privacy and comfort along with better facilities when you choose a women’s gym. Choose a fitness centre for women located close to your home in order to enjoy maximum benefits out of your workout sessions.


Exercises that might be helpful for diabetic women in their 40s

Women in their 40s who are diabetic should take good care of the health. If you follow a healthy diet and perform regular workouts, you will be able to keep your body in good shape. You will also be able to keep away from ailments. Here are some of the exercises that will be of great help.

To start with, walking and swimming would be ideal exercises. It will help to prepare your body for exercises. Even though walking does not create a huge impact in reducing the body mass, you will be able to bring in substantial changes if you do it regularly. Women who are not quite active should start off by walking up and down the stairs in a slow pace. You can also walk in the parks located close to your homes. Start off slowly and gather pace gradually. Swimming is also a wonderful exercise which will help a lot in maintaining your body shape. You will also be able to stretch your muscles in the best possible manner when you swim for half an hour regularly.

Getting a punching bag would be a great way to burn some calories. When you perform workouts for your upper body, you will be able to give great shape to your arms. You will also be able to keep your torso strong when you workout using the punching bags. This exercise will also help you to get rid of a lot of extra calories.

Once you are done with the start-up phase, you should start working out at a fitness centre on a regular basis. Use the equipments at the health club that will help in strengthening muscles. You should also make sure that your bones are kept strong. Seeking the guidance of the physical trainer at a Malaysia gym will help you enjoy better results without having to wait for long durations. Use the treadmills and perform cardio exercises too without fail because enhancing blood circulation is highly important if you are diabetic.

Practicing yoga and group exercises under the guidance of a trainer in the gym will also be of great use. Yoga and other meditation techniques will help to relieve stress which will in turn help to reduce blood sugar levels. Group activities at the gym will help you to gain confidence even when you perform different types of innovative exercises. The good gyms in the country come up with special group activities which will be of great help to the ladies. You will be able to work together with like-minded individuals who expect the same kind of results and this will make things easy for you.

When you start taking care of your body with regular workouts, you will be able to switch to a healthy diet easily. You might have tried and failed in the past but when you do physical exercises regularly, it will motivate you to take better care of your health. You will even be able to get rid of the excess sugar levels completely if you continue to live life in a healthy manner with regular exercises and a healthy diet.

Should pregnant women be working out?

When you are expecting a baby, you would definitely be going through the most exciting moments in your life. You would be thrilled to welcome the new one into the world. You would be eagerly waiting for your munchkin. During the period, you shouldn’t, however, forget to take good care of your body. You need to perform workouts in order to enjoy quite a lot of benefits during this period. Here are the most important advantages that you get to enjoy when you perform workouts at home and fitness centers.

Keeps you healthy

The primary advantage is that it keeps you healthy. When you are going through the pregnancy phase, your body will go through a lot of hormonal changes. Plenty of hormones are secreted by the body during this phase and it will take a toll on your health if you do not take proper care. When you perform slight workouts without the use of heavy weights, you will be able to maintain your body shape in a good way. The increasing size of the belly will not cause too much of trouble to your looks when you perform slight exercises regularly. It will also help you to stop being lethargic all the time.

Keeps the little one inside you healthy

When you perform workouts during the pregnancy period, you will be able to take better care of your food intake levels. You will feel hungry when you are done with the workout sessions at a women fitness center. This will help the little one inside your womb to get adequate nutrition that will help in proper growth. You will be able to give birth to a healthy little baby when you take good care of your health during this phase. If you while away your time in front of the television or in the bedroom under your blanket, you will not feel healthy and this will definitely affect the health of the baby too.

Preparing your body for birth

Your body needs to go through huge changes during the pregnancy phase. Your body and mind needs a lot of preparation in order to complete this phase in a good manner. When you perform exercises on a regular basis under the assistance of a trainer, you will be able to take a better look at the changes happening to your body. You will be able to bring in changes to your food habits too if you find changes that are not in your favor. With the right set of exercises, you will be able to prepare your body for birth in an ideal manner.

Regaining body shape after pregnancy

Now this again is an important factor to keep in mind. You will need to get your body back in good shape once the pregnancy phase is over. If you do not start workouts during the pregnancy phase, you will not be able to easily get your body shape back. Regular exercises will assist a lot in regaining body shape. If you perform exercises at a fitness centre Malaysia under the guidance of a qualified trainer, you will be able to get this done in the easiest manner.

Can women grow after 18 years of age if provided with the right exercises and nutrition?

It is indeed a myth that women can’t grow after they’ve turned 18 years old. If you are over 18 and not happy with you physique, you do not have to worry at all. With the right diet and physical training sessions, you can put on weight and even grow taller. Here are few points that will be of great help to you in order to put on body mass and grow few inches taller.

When you turn 18, you pass through a new phase of growth. This is the period during you which pass the adolescent age and enter adulthood. Your body hormones will act in a different manner during this period. A lot of people believe that the body loses its ability to grow due to the change in body conditions during this period. This is not true. If you want to grow taller, you should first of all start with a healthy diet. Your body needs nutrition in order to grow. Consult a dietician and get a detailed checkup which will help you to choose an ideal diet suitable for your body conditions. Once this part is taken care of, you should enroll at a good women gym in Singapore.

Selection of exercises at the fitness centre is very important in order to enjoy positive results. In order to increase your height, vertical hanging in an effective manner is the best exercise that needs to be performed on a regular basis. The gym will have hanging bars to support this requirement of yours. You should perform pull-ups on a regular basis before starting to use the other equipments. You can start off with a lesser number of pull-ups and increase the count as time progresses. The pull-ups will help to elongate your spine which is the vital factor that will help to increase your height. You will start noticing changes in 4-8 weeks.

Performing ankle weight exercises under the guidance of a trainer at the woman gym is the next part. You will be able to increase the height of the lower part of your body when you perform this exercise. You will have to sit straight on a chair and place weights on the ankle and stretch your feet in order to perform this exercise. The trainer at the gym will of great help in choosing the amount of weight during different stages of the process. You will have to gradually increase the weights according to your holding capacities and the gym trainer will be able to help you with this.

When you increase the workouts you should not forget to enhance the food intake. You should choose a protein-rich diet and consume a lot of calcium rich food along with it. Include milk, cheese, broccoli, beans, spinach, and soy beans in your daily diet in order to meet the calcium requirements. You should also include different varieties of fruits in your menu. Do not rely on junk food to quench your hunger. You should watch the fat levels and stick to a healthy diet. Never skip a meal if you want to build your body and grow taller.

With these tips, you will be able to increase your height and gain body mass even after you pass the 18-year mark.

Potential of the gym and workout facilities market in Singapore

People in Singaporeare now immensely conscious about their health and body shapes. The influence of the social networking sites, health portals and the popular magazines has made people to take better care of their health in recent days. This has definitely brought in a huge demand for health equipments and gyms in the country. Majority of the people find time to workout at a fitness centre even during their busy schedules because of the awareness that has been created through various mediums. This is in fact a good practice for the general wellness of manhood. It has also enhanced the potential of the gym and workout facilities market inSingapore.

Major organizations promote health clubs and fitness centers in order to make sure that their employees are fit and healthy all the time. Most of the employers in the country try out everything possible to ensure sound functioning of their business processes. In order to ensure flawless functioning of different sections of an organization the employees need to avoid uncalled leaves. Most of the emergency leaves happen due to health related issues. Hence, companies provide gym facilities to the employees either close to the office premises or in association with the major health clubs in the country. You can use the top facilities at a Singapore gym for an attractive price when you make use of the corporate offers provided by your employer. This again creates a greater demand for fitness equipments in the country.

New products are released in the market often. Majority of the gyms keeps adding new equipments to their list of facilities in order to sustain their clientele. This again is due to the influence of the internet. People get access to the latest news about health products and equipments released in different parts of the globe and ask for the same when they visit their health clubs. The fitness trainers and owners will have to cater to the needs of the members in order to keep their business running without any difficulties. This again triggers the need for fitness equipment dealers and suppliers in the country. You will be able to enjoy a lot of profit annually if you start a fitness equipment related business inSingapore. You will be able to get premium fitness centre chains and corporate companies as your clients if you provide attractive offers.

New gyms and health clubs open in different parts of the country often. More and more people enroll at the gyms in the country to keep themselves fit and healthy. Since majority of them require specific schedules in order to meet the fitness needs without disturbing their work life, the gyms are generally full. Starting a new health club will definitely be a good way to make money if you provide topnotch facilities at amazing rates. You can also start a business of supplying equipments and health products to the well established gyms in the country and earn good amounts as returns. This is a very high potential market. The demand for health equipments and products will never fade away as long people understand the need of staying fit.

What is a good fitness plan for someone who is extremely busy

Are your busy work schedules standing in between your fitness sessions? Are you facing health related issues because you are not able to take care of your body? Are you putting on a lot of weight recently due to your unhealthy lifestyle? Here are few things that will be of great help to remain fit even in between your busy schedules.

Use the stairs

You would visit different buildings every day to meet your various needs. Most of the buildings today have escalators and lifts. You should avoid the escalators and take the stairs whenever possible. This will help you to sweat out a lot of calories. You should not rush up and down the stairs. Climb up the stairs slowly breathing properly. You will be able to keep your heart healthy when you make this a practice. If you are living in a flat, walking up and down the stairs for a couple of times every day will be as good as or even better than using a treadmill in your living room.

Brisk walking

Instead of sitting in chair while reading documents, getting up and brisk walking around the room would be a great thing to do. If you consider your daily actions, you will understand that quite a lot of time is spend in a chair. If you convert at least a portion of this time in a useful manner, you will be able to keep yourself fit and healthy. Mobilizing yourself will help to keep you fit. When you talk on your mobile phone, walk short distances instead of sitting in one side of the room. Brisk walking will help to burn away a lot of calories. It will hence help a lot to manage your weight in an ideal manner.

Warm-up exercises at home

You might not have a lot of time to spend at the fitness centers due to your busy schedules. However, you should enroll at a good women fitness center and perform exercises regularly at least for a short duration. If you do not have the time to perform warm-up exercises at the gym, you should do that at home itself. You can perform few stretches and warm-ups as soon as you wake up. If you visit the fitness centre Malaysia after performing the warm-ups at home, you will be able to save a lot time. You can also ride a cycle to the gym instead of driving your car in order to warm your body for the exercises. This will keep you fit while saving your time.

Careful selection of exercises

Careful selection of exercises is also a great way to save time if you do not have a lot of time to spare for fitness sessions. You can choose the exercises with the help of your gym trainer. You should look for equipments that will burn more calories in a short period. You might have to lift heavy weights in order to get this done. This should not be done instantly but only within a course of time.

By implementing these methods in your daily life, you will be able to keep yourself fit even in between your busy schedules!


Importance of warm-ups before gym workouts

In order to remain fit and healthy, regular workouts at a good fitness centre are mandatory. You will be able to keep your body mass under control and keep your body in good shape with the help of regular exercises. A person who do not perform any physical exercises is more prone to diseases compared to someone who workouts regularly. You should however follow a healthy style even while performing exercises in order to enjoy positive benefits. If you walk-in and start lifting weights and using other gym equipments without proper warm-ups, you will face plenty of difficulties. Let us take a look at the importance of warm-ups before the regular workouts.

Body temperature

When you use the equipments at a health club, your body temperature will get altered heavily. Your body will not be able to handle the changes if it happens all of a sudden. When you perform warm-ups, you will be able to gradually raise your body temperature in a healthy manner. When the alteration is done in a slow pace, you will be able to avoid all the adverse effects. When the body temperature is increased in this fashion with the help of warm-ups, it will help in enhancing the elasticity too. This is very important when you use the equipments in a health club. The amount of oxygen available for working muscles will also be more when the body temperature is raised gradually.

Relax muscles

Your muscles will be rigid when you are in a normal state. If you give a lot of strain to body muscles, it will hurt the muscles a lot. When you perform warm-ups, you will bring in gradual changes to muscle movements. The pace of movements increases slowly and steadily when you do the warm-ups. This will help a lot in reducing muscle strains. Your muscles will become flexible and will be more elastic to use different equipments in the fitness centers when you go through the warm-up session.

Improves range of movements

When you start off your workout session with the warm-ups, your muscles will get heated up slowly. It will also make the joints more relaxed and flexible. The movements around the joints will be easier when you do the initial start-up exercises before doing some serious workouts. Majority of the equipments available at the health clubs will strain your muscles in order to provide the required effects. In order to burn the calories and to shape your muscles, you will have to give an adequate amount of strain to the body muscles. This process will be easier when you do the warm-ups before using the equipments.

Hormonal changes

You need plenty of energy in order to perform workouts. This energy is made available to you by secretion of hormones in the body. When you start off with warm-ups, the body will start with the production of required hormones and prepare you well for the main phase of workouts. Plenty of carbohydrates and fatty acids will be made available by the body during this phase which will be very much useful during the regular workout sessions at the health club.

Hence, in order to enjoy your workout sessions and make it immensely productive without going through any adverse effects make sure you devote some time regularly for warm-ups.

Easy gym exercises for women

In order to stay fit and healthy, you should start regular workouts at a gym. Women should engage in exercises and use equipments that would suit the body conditions well. The equipments used by men and the exercises performed by them might not yield the same results in the same amount of time for women. Here are some of the best exercises that would be ideal for women visiting the gyms on a regular basis.

Group cycling bike

Cycling is a wonderful exercise that will help you to sweat out a lot of calories with minimum effort. It will also help to tone your belly muscles. The group cycling bike is available at the reputed fitness centers and the greatest advantage of this equipment is that it can be used even when your trainer is unavailable. However, when you use it for the very first time, you should seek the aid of the trainer in order to make the relevant adjustments on the equipment to serve your needs in the best possible manner.


This is the most commonly used equipments at every fitness centre for women. It is very easy to use this equipment. All you need to do is to step on it and adjust the speeds. You will be able to see the distance covered, the time taken and the calories burnt when you look at the screen on the equipment. There are different types of treadmills available and you can choose the one that suits your physique. This equipment also helps you to perform the easiest warm-up exercises. You can also use it to cool down your body in a slow pace once you are done with the workout sessions for the day.


If you want to build strong arm muscles, dumbbells would be an ideal choice. If you visit a health club that provides the assistance of a trainer, you will be able to make good use of the dumbbells. The weight of the dumbbells plays an important role in providing optimum results. You should consider your body conditions and overall body mass before selecting the weight of the dumbbells. You should use it with both your hands in order to build strong muscles.

Elliptical Burner

If you want to enjoy the benefits of cardio exercises while keeping your belly in good shape and building strong muscles all-in-one equipment the elliptical burner will not disappoint you. This is hence one of the best equipments that are available at women gyms. Once you get a hang of the usage, you will spend quite a lot of time fiddling with this equipment because of the great results provided by it. Connect your mp3 players and perform workouts on this equipment for long durations regularly to burn the extra calories and to shape your body in a quick span of time.

Strength training

With the help of free weights, group sessions under the guidance of a trainer and suitable equipments should be used in order to strengthen your lean muscles. This is one of the best ways for women to keep the body in good shape. You should ask for this session without fail when you enroll at a health club.

The best gym exercises to build muscles

In order to look good, you need to keep your body weight under control. If you are overweight or underweight, you will not be able to wear your favorite dresses. In order to look perfect in sorts of attire, you need to keep your body in good shape with the perfect curves and well-built muscles. Here are few tips that will help you to build strong muscles.

Heavy weights

In order to build muscles you need to use heavy weights at a good gym. You need to perform tedious workouts for at least two weeks under the guidance of a qualified trainer in order to prepare your body for the muscle building process. If you are a person who used to hit the health club on a regular basis, the process would be easier.  If you have never been to the fitness centre in the past, you will have to pay extra care during the exercises. You need to do warm-ups for longer durations compared to the others at the gyms before lifting heavy weights. There are different equipments available at every reputed fitness centre Singapore which can be used to yield positive results. You should train each muscle in your body only once a week. If you give too much strain to the muscles by continuous workout sessions, you will not be able to build muscles. The process will instead break down the lean tissues. Hence, you should perform the workouts in a systematic manner under the strict guidance of a trainer in order to avoid mistakes.

Intensity enhancement

The second phase of exercises to build muscles includes performing isolation workouts which have to be done before multifarious movement of shoulders, legs, and chest and back muscles. This process is called pre-fatigue technique which will gradually increase the intensity of the workouts. You need to perform the sessions again under the guidance of a trainer at a reputed fitness gym Singapore in order to do it the right way. You will have to pair the body parts during the workout s

essions. Chest muscles and back muscles are trained on a single day in order to enjoy the best results. Similarly each body muscle is paired with another that goes well with it during the training sessions. If you do it under the guidance of a trainer, you will not have to worry about adverse effects. If you do it all by yourself, without prior knowledge about such workouts, you might hurt yourself. The workout sessions should not be done for long hours if you want to build muscles. You need to perform the exercises in a fast paced manner and move out once you are done. Unlike the regular jogs done in order to sweat few calories alone, muscle building process needs your total dedication.

In order to build strong muscles, you need to take care of your diet too. Consume plenty of proteins and food substances that are highly nutritious. You should stay away from junk food and sodas. You should eat at least one fruit every day and include plenty of nuts, peanut butter, green vegetables and fruit juices in your daily diet. A healthy diet will help you excel in the gym exercises.

Why Us

Our Videos


Fitness Equipment