Latest updates of Contours Express


Articles on Fitness

Importance of exercise during pregnancy

The phase during which you are preparing to welcome your little one to the world is definitely one of the most interesting days in your life. You need to however take good care of your health during this phase in order to live your life without any troubles. You should understand that the pregnancy period can bring in great changes to your body and proper care should be taken in order to stay in good shape. Workouts at a good women fitness center are very much essential during the pregnancy period. Let us take a look at the reasons for this.

Manage your weight

There would be great changes in your body mass during the pregnancy period. You will start gaining weight and this might bring in adverse affects to your body shape and overall health if proper care is not taken. When you perform exercises at a gym, you will be able to keep the body mass under control. You do not have to lift heavy weights at the gym during the pregnancy period. All you have to do is to follow the instructions of a qualified trainer at a reputed health club in Singapore and perform suitable workouts to keep your body in good shape.

Boost up energy levels

When you perform exercises, it will definitely boost your energy levels. Normally, you will feel lethargic and would feel like whiling away your time in your couch in front of the television sets or stay in your bedroom enjoying the coziness of your blanket. This is not a healthy practice at all. You should start doing exercises at a gym close to your home in order to enhance your energy levels and to stay fit and healthy.

Reduce the possibility of diabetes

Pregnancy period will bring in great changes to your hormone levels and body conditions. This is the period during which your body is prone to type 2 diabetes and other body ailments. When you perform exercises on a regular basis, the blood circulation would be optimized and you will be able to avoid the need for insulin injections. You will be able to keep away type 2 diabetes to a good extend when you perform physical exercises at a fitness centre on a regular basis.

Labor and delivery would be easier

When you perform exercises during the phase, your body will be healthier and flexible. This will be of great help when you go into the labor room on the due date. The delivery process would be easier if you were performing workouts regularly. You will be able to move your body with greater ease and the whole process will get completed in a much smoother manner compared to that of a person who did no workout at all during the pregnancy period.
Getting back the body shape after childbirth

When you give birth to your little one, your body will again go through tremendous changes. Since the womb gets empty after this process, you will lose weight. Some of you might gain weight due to the medications and food habits that you choose during this period. If you are a person who had done workouts during the pregnancy period you will be able to get back to a good body shape with ease.

Best ways to lose weight

If your body is not in good shape, you should understand that your current lifestyle is not the healthiest. You will have to tug out your daily life and bring in huge changes in order to keep your body in a good shape. Here are few tips.

Bringing in drastic change to your food habits all at once is not a good thing to do. When you watch a home video or a movie and see the lead characters, you might feel a sudden urge to get your body in good shape. You might start off well by keeping away fatty food items. You might even fight hard against your food cravings and avoid stopping by at your favorite fast-food joints in the city. However, when a colleague at work brings to the table a pack of fries along with fried chicken, you might quit all the dieting habits you were following until that time. This might be a start to plenty of unhealthy meals for the day. When you try hard to keep away from your favorite food and finally lose it, you might consider it a positive chance to eat all the junk food you love. This will hence provide you with double the negative effects and be a reason for adding a lot of extra mass. In order to lose weight, you should never bring in huge alterations to your food habits at once. It should be done gradually. You should bring down the intake of unhealthy food at a slow pace before quitting the habit completely.

Similarly, you should be highly dedicated with your workout sessions at a fitness gym. Wherever you live, you should choose a reputed health club that is easily accessible from your home or workplace and visit the place regularly. The Singapore gym that you choose should provide you with the assistance of a trainer. You will be able to enjoy faster results only if you do the perfect set of exercises that suits your body conditions. Your trainer will be of great help in selecting the best set of exercises. You should not perform the same set of exercises every day if you want to lose weight in a short span of time. You should keep changing the exercise patterns often in order to tone your body muscles.

The health clubs in Singapore and Malaysia are well equipped with ultra modern machines to help you with weight loss in an easy manner. In order to lose weight, you should perform warm-ups and cool-down exercises too before and after the gym sessions respectively. If you go to the fitness gym Malaysia, perform workouts on various machines and then go back home without any sort of preparations, you would fall sick gradually. You will not be able to gain any positive results from the workout sessions if you fail to prepare your body for the physical exercises. When you perform workouts, your body will go through a lot of stress. You have to provide this stress to the body only in a gradual manner if you want to enjoy positive outcomes out of the gym sessions.

These tips will help you to lose your body weight in a healthy manner.



Workout tips to make your arms to look like apple pie

A well maintained body that flaunts a perfect figure with well built muscles is something that everyone wishes to possess. If you take care of your arms, you will be able to enhance your looks in a great manner. There are plenty of things that you can do in order to maintain a perfect body shape. If you pay a little attention you can make your arms to look like apple pie and grab a lot of attention when you attend special functions. Here are few tips to make this easy.

Right use of Weights

In order to build muscles, you need to use weights in the right manner. Depending on your body mass and height, you will have to select the right amount of weights that will do you good. Before you do this, you need to consult a dietician and understand about your body requirements. Some of you would have to shed some weight in order to shape your arm muscles. Some other will have to use the weights in such a way that the body mass does not decrease. Depending on the instruction provided by the dietician you will be able to choose the right amount of weights that is to be used at a fitness centre in order to give your arms the shape of an apple pie.

Proper Diet

In order to shape your muscles, you need to choose a healthy diet. Even if you spend hours at a gym every day, you will not be able to give a good shape to your arms, without choosing a nutritious diet that is healthy. You need to include lots of cereals in your daily food menu. You should also consume fruit juice, eggs and calcium rich food items in order to strengthen your muscles. You should however stay away from junk food as it would only deteriorate your body shape and overall health. Food substances that are high on trans-fat should be completely avoided.

Advanced equipments

Today, plenty of advanced equipments are available at the well equipped fitness centers. You should make use of these equipments in order to shape your arms in a perfect manner. There was a time when the only apparatus available to tone the muscles were dumbbells. Today, you have plenty of other equipments that can be used to achieve quicker results. When you choose a fitness gym, make sure that the place has the latest equipments.

Assistance of a trainer

The assistance of a qualified professional at a health club will help you to achieve favorable results in a quick time span. There are plenty of exercises that can be of great help in providing an apple pie like shape to your arms. If you follow the instructions provided by the trainer, you will be able to burn the extra mass that is accumulated in your body with ease. You will also be able to use the healthy mass to provide an excellent shape to your arms.

You need to be highly dedicated in order to shape your body in a perfect manner. Stay away from all unhealthy habits and take good care of your body in order to get your dream body figure!

Body care during the pregnancy period

The doorway to motherhood is one of the best phases in the life of a woman. You will experience some of the best moments in your life during this phase. From the moment you come to know that your little one is growing in your womb, you will start experiencing real joy. This is also a phase in life when your body would go through great changes. You need to take good care of your body in order to stay in good shape and also to give birth to a healthy kid. The body care during the pregnancy period is something that needs to be done with utmost attention.

You should perform light workouts during the pregnancy phase. Sitting in the couch all the time with a a pack of chips, idling your time in front of the television screens is not at all healthy. You might feel lethargic during the pregnancy period and this is quite natural. You need to however perform workouts that do not provide too much of pressure on your body. When you do this, you will be able to complete the phase in a comfortable manner. You can visit a women fitness center that provides the assistance of a qualified instructor in order to take care of your body during this period.

Healthy diet is another factor that needs to be followed during this phase. You should drink plenty of water without fail. When you workout at a good fitness centre Singapore, you will be able to improve your appetite and this should be utilized to consume healthy food items. Include plenty of green leafy vegetables, fruits and nutritious food items in your daily menu.

You should make changes to diet after giving birth to your little one. During the pregnancy period you had to consume food for the little one growing inside too. When the body mass is out of your womb, you might feel less full all the time. You should not forget the fact that breast feeding your little one is an unavoidable responsibility. To do this with care, you need to consume food items that are rich in vitamins, calcium and other essential minerals. The process of breast feeding will also help you to naturally bring down your body mass. When you are in a state to carry out physical labors, you should start going on morning jogs and perform stretch exercises at home.

Exercises under the expert advice of professionals at reputed fitness centers should also commence few months after giving birth to your kid. If you fail to perform workouts during this phase, your body will gain lot of extra mass which would be difficult to manage as days pass by. You need to manage the body mass in a systematic manner with the inclusion of time slots for physical exercises at a gym. The use of advanced equipments and group activities will help you to regain the body shape without much trouble.

When you maintain a systematic lifestyle during the pregnancy phase, you will be able to stay in good shape. The orderly approach will also help you to enjoy the period in the best possible manner.

Tips to get your body in good shape

A healthy body that is in perfect shape is something that is loved by all. Here are few tips to help you with a good body shape.

Always keep a check on the food intake. Be conscious about the calories that you take in. Meeting a dietician will help a lot in understanding the right amount of calories that you need to consume in order to manage your weight properly. The Body Mass Index is something that needs to be given prime importance. If you have sufficient body mass according to your height, you will be able to stay pretty.

Your lifestyle has to be maintained in a healthy manner. If you hit the sac early every day and wake up with the sun, you will be able to enjoy your days better. It will keep you energetic all through the day by eliminating the lethargic feel. Your sleep pattern is also quite important in providing you with good health. Proper sleep will help in optimizing your body hormones. The steroids released by your body will all get toned in a healthy manner. The toxic substances in your body will get eliminated without any hassle if your sleep pattern is optimized. This will also help you to keep your weight under control.

Visiting a health club in Malaysia regularly will help you to burn the extra calories and tone your body in the perfect manner. You will be able to keep your muscles rigid and avoid the fat accumulation in your tummy when you perform workouts at a reputed fitness gym Malaysia under the guidance of a professional trainer. Even if you are following all other healthy habits in life, you should not miss out on the regular fitness sessions if you want to stay in good shape. You should visit a gym for women if you want to use the best equipments that will suit the ladies. The equipments at regular gyms might not be customized to provide best results to women.

Stressing out should be avoided as far as possible. Different people react to stress in different ways. Some of you might add weight due to stress while others might lose their body mass. Both these are bad because it occurs in an unhealthy manner. You should hence avoid the situations that will cause you to stress out. Having chocolates and ice creams when you are not in the best of moods is a good way to keep away stress.

Food materials that are low on fat will help to keep a check on the starch level. This will help you to stay in good shape. When the starch levels shoot up in an uncontrolled manner, you might end up in the sick bed too. It will also cause the addition of extra kilos to your body mass in an unhealthy manner. The disproportion that it can create to your body shape is something that can be easily avoided if you take care of your food intake.

If you include these healthy habits in your life, you will be able to enjoy a healthy happy life.


Easy methods to keep yourself fit

Staying fit is something that is desired by all people. You will be able to wear your favorite pair of clothes, win the attention while attending important events and live life with confidence when you have a perfectly shaped body. Not many people want to have a body with perfect muscles and a zero figure. However, majority of you would want to stay fit and healthy. To do this, you need to take good care of your daily habits. Only with the help of regular exercises and a healthy diet you will be able to keep your body in good shape.

Know your body requirements

Making a chart that explains about your daily food intake will be of great help. This will also help you to identify the food substances that cause serious problems to your help. You might not be aware of the food substances that are causing the unnecessary weight gain. When you make a note of the food that you consume daily, for a couple of weeks, you will be able to identify the high fat food items that are consumed quite frequently. You should also seek the aid of a dietician before you start any weight loss sessions. This will help you to identify the body conditions that might be causing the excess mass accumulation. The dietician will also help you with a healthy food menu that you can follow in order to meet your body requirements and avoid the unnecessary weight gain.

Perform warm-up exercises at home

When you wake up in the morning, you should perform few warm up exercises. This can include few sit-ups, pull-ups and stretch exercises. It will help to tone your body in a good manner. The warm-up exercises that you perform at home will also be of great help to you to enjoy better results at the woman gym. If you walk into the gym and immediately start using the equipments without the warm-ups you might even end up hurting your muscles. The greatest advantage of the warm-ups is that it will motivate you and take away the laziness you might have in attending the gym sessions.

Follow the instructions of the gym instructor

A good fitness gym Singapore will provide you with the assistance of a qualified instructor. You should follow all the instructions provided by the trainer in order to achieve positive results. The professional instructors will be of great help in avoiding certain food unhealthy habits of yours. They will also provide you with the clear instructions on using certain equipments in the gym for women and the ones to avoid. If you go ahead and perform exercises without paying attention to their words, you might not be able to yield positive outcomes from the workout sessions. A good instructor will provide you with all the instructions that you need to follow right from the time you wake up will the time you go off to bed. You will be able to witness huge positive changes in your body shape when you follow the instruction to the dot.

The best fruits that will keep you healthy

If you want to stay fit and healthy, you should definitely pay attention to your daily diet and your lifestyle. If you consume healthy food items on a regular basis and perform physical exercises at a good fitness centre you will be able to stay in good shape and keep away plenty of ailments. Here are some of the best fruits that will help you to stay healthy.


Eating an apple every day can help you with plenty of benefits. After returning from the gym, having an apple will provide you with all the necessary nutrition. If you have an apple few minutes before your meal, you will be able to manage your weight too. It will also help you to get rid of bad cholesterol. Hence, your arteries would be stronger, blood flow would be perfect and the heart will function better.


Bananas contain adequate potassium content which will help you to regulate your blood pressure. The potassium content will also help to keep your bones stronger. The rich fiber content in the fruit will help you with digestion. The presence of cytolysin in the fruit will help you to increase the white blood cells which in turn will strengthen the immune system.


Blueberries have rich antioxidant capabilities which will help to flush out the toxic substances from your body. Since the fruit contain plenty of anthocyanin and vitamin C, you will be able to get rid of skin problems and early signs of aging. This is one of the most effective fruits against belly fat. If you are disappointed due to the excess mass accumulated in your belly, regular consumption of blueberries after workouts at a reputed Singapore gym will help to get rid of it.


Oranges are extremely rich in Vitamin C. If you consume one orange every day, you will be able to meet your daily requirement of this essential nutrient which will in turn boost your immune system. It will also help to slow down the aging process of your skin which will keep it healthy for a long time. The presence of Vitamin A content and Potassium along with the Vitamin C makes the fruit wonderful for your eyes too. The fruit also helps in the development of your brain.


Papayas if consumed regularly will help to manage your cholesterol levels. It can hence help you to avoid heart attacks and hypertension. You will be able to reduce the possibility of diabetes when you include the fruit in your diet. If you are stressed out, the fruit can help to relax you by regulating the stress hormones. It will also help to make the digestion process easier

Few health tips for women

Every woman loves to have a body that is in perfect shape and health. In order to keep your body fit, you need to follow healthy habits on a regular basis. Most of the time, you lose your body shape when you stop performing physical exercises. Dedicating some time for physical workouts is a must in order to keep your body in perfect shape. You should choose good fitness centre that has all modern facilities in order to enjoy your workout sessions. However, workouts at a gym alone will not be sufficient in keeping you healthy. You need to take care of other factors too.

It is always ideal to wake up early in the morning. The ideal time to perform workouts is during the morning hours. Majority of the gyms in Malaysia are open during the early morning hours because of this factor. If you are not able to find time to travel to a  during the morning hours, you can do that in the evening. However, if possible try to perform the workouts in the morning. Before traveling to the gym, it would be ideal to perform few stretch-out exercises at home. If the gym is not quite far from home, jog or ride a bike to the gym. This will help to warm you up before using the machines in the gym.

You should have a healthy breakfast without fail. Many of you might skip the breakfast due to the lack of time or other reasons. This is a very unhealthy practice and can cause you plenty of health issues. Wholegrain food items are the best for breakfast. If you eat food items like pasta and rice at least five times per week, you will be able to keep away plenty of ailments. Try to include seafood instead of meat in your daily diet. Seafood is much healthier and avoids unnecessary weight gain. When you eat seafood, you will be able to provide necessary vitamins and minerals to your body too. You should drink plenty of water every day. Water helps a lot in getting rid of toxic substances in your body. It will also keep your skin healthy.

Managing weight should not be done using shortcut methods. If you have a few extra kilos, you should not go for new-age methods to get rid of it. You should instead move to a healthy diet and perform daily workouts at a reputed Malaysia gym to manage your weight. This process might take a while to provide you with the desired results but you will be able to stay healthy and safe. The new-age methods might provide quick results but the side-effects brought along with it might cause adverse effects in the long run. Health checkups once in a while will help you to understand about the cholesterol and sugar levels. If these are high, you need to manage your food intake accordingly.

Have plenty of fruits, fiber-rich food and milk. Avoid junk food. Sleep for at least six hours regularly. Perform regular workouts at a good gym in the country. All these will help you to live life better!

Ways to keep you fit

In this busy world where people work day in and day out there is no time for even a proper meal. It is very important to balance your daily routines to keep yourself healthy. Here are few tips that will help you to stay fit and in good shape.

Take the right food

The work pattern nowadays is such that it is not possible for everyone to have an eight to five job with time allotted in between for a proper meal. The shifts that are given to most professionals even keep them away from having proper three meals. All these leads to problems like binge eating or purely dieting on non nutritious food so much so that many of the young people face problems like obesity and an alarming increase in the lipid profile levels.

The main requisite to keep one fit is not a gym but proper intake of nutritious food. This can be easily done if you can make some adjustments in your lifestyle. Your body has a certain circadian rhythm which it follows and all the hormones are released. So eating a meal at a wrong time can prove to cause more harm than fulfilling the quota of a meal. Plan your day such that you can take your meals on time. Try not to take too much of a heavy meal just before going to bed because your body needs proper time for its metabolism and digestion.

Plan to include more of vegetables and fruits in your diet and not to forget protein rich food including lean meat or eggs or fish. Try avoiding red meat.

Be your own fitness trainer

It is never easy to motivate oneself to go ahead, try, and dispose one’s extra pounds. This is because you are so worked up the whole day that you just want to drop dead onto your bed. So the best idea for such people is to join a fitness centre. The whole atmosphere at the place can motivate you to stay fit. Most people feel that people who are out of shape are the only ones who require a fitness program. These facilities should be utilized by everyone alike. There are different exercises that one can follow according to body type and need.

You can do the exercises that are comfortable for you or follow a pattern followed in the Singapore gym. Even if you are a person who visits a gym regularly, there is no harm in performing some easy-to-do exercises at home. If the gym is close to your home, start off your day with few warm-up exercises at home. If you can, get a bicycle and ride that to the gym. This will help to give strength to all your muscles. Your legs will become stronger and the rest of your body will also stay in good shape when you do this. It will also help you to perform the exercises at the gym in a better way.

Even if you are obese, you should not skip your meals in order to balance your weight. In order to reduce weight in a healthy manner, you should follow a systematic plan without rushing on to it.

With a healthy diet and regular exercises, you can definitely keep your body in good shape and stay healthy.



How to Find the Right Gym

Taking the first steps towards getting a gym membership is a decision that requires great consideration, because you are investing time, money as well as physical involvement in your gym. Getting on to a gym to achieve your fitness goals seems an obvious choice because when you opt for a gym or fitness center, you are bound to your exercising schedule. The motivation that you get from other members out there in a gym running their sweat and hitting the machines hard to push themselves forward into better fitness levels helps you to keep you on your toes for workouts; not only this, when you enroll with a gym, you are investing money on your health, and you can’t throw your money after all, you have to exercise, there is little room to escape and go lethargic once you join a fitness centre.

With growing awareness towards fitness, fortunately, today you can find many gyms and fitness centers available at different corners of cities and townships making your health objectives easily attainable. Here’s a list of factors that one should consider before zeroing in for a gym for fitness purposes.

1. Location – Typically it’s an ideal case when your gym is near your home or work place. Having a nearby gym will not only save your time, but also evade the commutation time and hassle to be a decisive factor for your exercising and not exercising.

2. Attitude of the managing staff – Most of the gym managers and fitness trainers employed by the gym administration enjoy their job and feel delight to assist their clients. Look for this factor when you step into a prospective gym.

3. Hours – Your gym time should suit your all day schedule and complement your life in a positive manner. If early-bird time is the best option for you, then look for the gym that opens up early in the morning; round the corner, if you get free time for workouts only late at night, look whether there is a gym that offers 24 by 7 facilities.

4. Price – This is the factor that most people consider first of all. But, if your gym is providing you facilities and is ideal with respect to timing and vicinity, then there is no harm paying a little extra for the ad-on you are getting.

5. Sanitation – This is another vital aspect that is related directly to the gym management. Look for those fitness centers which adopt hygienic practices to keep their equipments, bathrooms, showers, saunas, etc. up the mark.

6. Client Volume – The best fitness centre can turn out to be futile if you have to wait for long hours for getting a chance to exercise on a particular machine; round the corner, you don’t want to be the only fellow in a big hall working out alone. So look for a gym that has an optimum number of members as well as aptly equipped to handle all the clients in an apposite manner.

Why Us

Our Videos


Fitness Equipment