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Todays workout will concentrate on cardio. One important thing you must know , is that doing hundreds of sit ups will not give you a flat stomach , it will work your ab muscles. In order to lose the fat you have to do a lot of cardio workout such as the ones that i will describe for you. It takes a lot of hard work and dedication , just start bit by bit and you will soon see the fruits of your labour.
THE WORKOUT
BUNNY HOPS WITH MEDICINE BALL
Do 5 sets . going from one end of the room to the other and back is one set.
How its done ;
Hold a ball over you head.
Squat and hop from one end of the room to the other while holding the ball over your head.
http://www.youtube.com/watch?v=W_5rYvtNrP0
SPRINTS ON A SPOT
Do 5 sets of 1 minute sprints.
Stand in 1 place and sprint as fast as you can. Do this for 1 minute then rest for 1 minute and repeat.
http://www.youtube.com/watch?v=_xZ908ytwCU
SIDE LUNGE WITH 2 HOPS
Do 5 sets with each leg.
how its done;
Lunge to the side with one leg straight and one leg bend.
Drive your wait down to the heel of the bend leg keeping your back straight.
Push back to the start position and perform two hops with your standing leg.
http://www.youtube.com/watch?v=bNibI6tSNn4 BY KAPA187
Austin Chewe makes a monetary donation to a church leader in Kabwe
LUSAKA businessman Austin Chewe (above) says he is not interested in the MMD leadership in the short or long-term, contrary to a list in the possession of Daily Mail that earlier stated that he was one of the top contenders.
He said this in Lusaka yesterday in a statement.
“I categorically deny that I am vying for the MMD presidency neither do I have plans in the near or distant future to lead the MMD,” Captain Chewe said.
This leaves eight people on the list less than two weeks before the party can close the “expressions of interest” for the job, which seems to have lost its allure as analysts call for a “strong opposition” to offer checks and balances to the President Sata-led Patriotic Front government, following Mr Rupiah Banda’s decision to retire.
But MMD Chisamba member of Parliament Moses Muteteka says he will embrace the original ideologies and aspirations the party stood for the time it was formed if elected party president.
Mr Muteteka, who is one of the MMD members who have expressed interest in the party presidency, said he will reform the party so that it can regain the support it lost from the people of Zambia.
Mr Muteteka is one of the eight party members on the list of MMD members who have applied for the party’s top-most position.
The others are former Foreign Affairs Minister Kabinga Pande, former Finance Minister Situmbeko Musokotwane, former Commerce, Trade and Industry Minister Felix Mutati and Zambia’s High Commissioner to Canada Nevers Mumba. Former Minister of Local Government and Housing Brian Chituwo, Charles Ngesa, a party member based on the Copperbelt, and Mr Nason Msoni, who contested the Kabwata parliamentary seat as an independent, are the other aspirants.
Mr Pande said he will issue a statement at an appropriate time while Mr Musokotwane said he would talk when ready. Mr Mutati also promised to issue a comprehensive statement on his plans to contest the MMD presidency.
However, Mr Muteteka said he needs support from the elderly politicians because they have always said the youth are future leaders. He said most politicians have been talking about the youth being the “leaders of tomorrow” but never support them (youth) when tomorrow comes.
In an interview yesterday, he said, “We had the best ideologies which the people of Zambia believed in, I want to take the MMD to those beliefs they embraced at the time the party was formed.”
Mr Muteteka, who observed that the people of Zambia have over the years lost confidence in the party because it abandoned its principles over the years, promised to provide credible leadership that will manage financial resources and ensure the youth benefit.
Mr Muteteka said it is now time for the youth to provide leadership for the nation. He said he gets his inspiration from being a youth and has understood the challenges the youth face in the country.
He said he wants to give attention to the youth, who make up 78 percent of the Zambian population so that they can look after the parents. “I’m not saying we are going to ignore our parents, but we will take them as serious consultants of knowledge. I would rather their put us in front,” Mr Muteteka said.
He said he is enjoying support in the party and he will be judged by his performance as party youth chairman. “The loss of Rupiah Banda has changed everything and, therefore, since I already had the intentions, I have expressed my intention to contest the position now.
I cannot wait for 2016 because an opportunity has come,” he said. He advised Zambians criticising President Sata to do so within reason, saying “we will provide constructive criticism, but let’s support him (President Sata) because he needs our support”.
THE Zimbabwean government has finally agreed to clear the decades long- outstanding debt of about US$260 million owed to Zambia for the shared operations costs of Kariba Dam infrastructure.
Minister of Lands, Energy and Water Development Chris Yaluma last week met his Zimbabwean counterpart who was in the country to discuss the debt and how best the federation-era liability could be settled.
Mr Yaluma confirmed in an interview that the Zimbabwean energy minister was in Zambia to discuss the long-outstanding Central Africa Power Corporation (CAPCO) debt for the shared Kariba infrastructure.
“When the assets were sold, the component of the money due to Zambia was not given. There has been some interest accrued and the Zimbabwe government is trying to look for a fair solution where the Zambian government drops off the interest and they simply pay the principle or consider paying the accrued interest,” Mr Yaluma said.
The settling of the debt will pave way for Zambia and Zimbabwe to co-operate in constructing the 1,650 megawatt (MW) Batoka hydropower station as the two countries have ever collaborated closely in hydropower generation.
“The Zimbabwe government is trying to put up Batoka hydropower station and the success of this plant will depend on how well they work with us. They are very much eager to ensure that they settle whatever they owe so that we can work together on this project,” Mr Yaluma said
The Batoka power project, first mooted in 1993, was meant to be a joint venture between Zimbabwe and Zambia but lack of funding and reluctance by the Zambian Government to start the project delayed its implementation.
According to information posted on www.thezimbabwemail, Zimbabwe has agreed to settle the money owed to Zambia for the shared Kariba infrastructure, paving the way for both countries to co-operate in constructing the 1,650 MW Batoka hydropower station.
Zambia could not partner with Zimbabwe until the asset debt accrued during the Federation-era was cleared.
Zimbabwe’s Minister of Economic Planning and Investment Promotion Tapiwa Mashakada told the Zimbabwean Mail that Zambia has indicated that for them to co-operate on the Batoka project, Zimbabwe should clear the debt.
“We discussed this matter in Cabinet and agreed that we should pay them (Zambians) the principal amount only and not the interest, then we can start cooperation in building the Batoka,” he said.
Batoka is situated 50 kilometres downstream of Victoria Falls and would provide 800 MW of hydro-power generation capacity for each of the two countries.
Information, Broadcasting and Tourism Minister GIVEN LUBINDA
ZAMBIA does not need a “stand alone” budget to formulate a new constitution that will stand the proverbial test of time when enacted, chief Government spokesperson Given Lubinda has said.
Mr Lubinda said this in an interview on Tuesday following concerns from sections of civil society that the 2012 national budget has remained silent on a new constitution.
“We are not going to enrich people through the constitution review process like what the MMD government did. The enactment of a new constitution does not need a stand-alone vote in the national budget,” he said.
Mr Lubinda said funds will be provided to enable the committee of experts that will be appointed to carry out its work and make recommendations on the constitution review process.
But Southern African Centre for the Constructive Resolution of Disputes (SACCORD) executive director Lee Habasonda said it would have been better for Government to clearly show the amount of money it intended to spend on the governance process.
“As a matter of commitment, it would have been better to show it in the budget. Although it will be in the yellow book, it should have been mentioned when Minister of Finance Alexander Chikwanda presented the budget to Parliament,” Mr Habasonda said.
He argued that it is not all about the amount of money that will be spent on the enactment of the new constitution but a matter of commitment to the governance process.
Mr Habasonda said Government should have clearly indicated, as a matter of commitment, the amount of money allocated to institutions like the Human Rights Commission, Electoral Commission of Zambia and the enactment of a new republican constitution.
But Mr Lubinda insists that Mr Habasonda must not lose sleep as the PF government has put everything in place for the crucial document.
GOVERNMENT has directed the department of immigration to urgently take stock of all foreign employees working in the country. Minister of Home Affairs Kennedy Sakeni announced this in a statement issued in Lusaka yesterday.
“Keeping line with the country’s immigration policy regarding foreign nationals entering the country, the department of immigration should take stock of foreign employees in both local and foreign-owned companies operating in the country.
The exercise should be done in accordance with the principal of making sure that an immigrant in the country must have a contribution to make in the form of skill, profession or capital which should be of benefit to the Zambian people,” Mr Sakeni said.
He said an immigrant should not deprive a citizen of Zambia of employment and should not be a charge on the state as they must have the means with which to support themselves with their dependants.
Mr Sakeni said an immigrant intending to settle in the country must be in possession of an entry permit.
“Because of these principles it is imperative that all foreign investors should abide by these norms and provide economic and social data when requested by law enforcement,” he said.
Mr Sakeni appealed to local and foreign companies operating in the country to stop offering jobs which can efficiently be performed by Zambians to foreigners.
He said the trend is exacerbating the rate of unemployment in the country.
Mr Sakeni, however, appealed for fair treatment of foreigners and that they should enjoy equal opportunity if and when qualified for a specific task.
File : Zambia's High Commissioner to Canada Nevers Mumba in prayer at the Zambian diplomatic conference in Chisamba
Recalled Zambia’s high commissioner to Canada Nevers Mumba has responded to allegations of financial irregularities at the Zamnbian embassy in Canada. Dr Mumba has said that he is innocent and said that he will only return home when he gets a Foreign Office clearance officially.
He denied any allegations of “financial irregularities,” in an exclusive phone interview with the Daily Mail yesterday.
“Our office books have been audited thoroughly and I can’t recall any irregularities,” Pastor Mumba said, “I am happy this is an allegation and not a charge. I am open for investigations and the Auditor General can return to Canada and carry out another audit if there are any doubts…I am a God-fearing man and I fear tax-payers’ money. I have never stolen public funds.”
The fire and brim-stone pastor, who has been in diplomatic services for about two and a half years, has been placed on the spot for alleged “financial impropriety” by President Sata in a statement signed by his special assistant for press and public relations George Chellah.
“Information so far suggests serious financial impropriety at the Zambian mission in Toronto which is under the supervision of Dr Nevers Mumba,” President Sata’s statement said adding that the preacher-turned-diplomat was “resisting recall.”
The President wants Pastor Mumba to “corporate with authorities while in Zambia on a personal visit” he must be prepared to personally pay for rather than use tax payers’ money.
But Pastor Mumba said, “I can’t come home until after December 31 when my tour of duty expires. I have applied for local leave twice and twice it has been denied because I have been told to stay here until my tour of duty extension expires at the end of December. I am not coming.”
Pastor Mumba suggests that he could be getting the “heat” because his name has lately been linked to a list of a possible successor of Rupiah Banda, who resigned after he lost an election to President Sata on September 20. He declined to elaborate.
[pullquote]Pastor Mumba suggests that he could be getting the “heat” because his name has lately been linked to a list of a possible successor of Rupiah Banda, who resigned after he lost an election to President Sata on September 20. He declined to elaborate.[/pullquote]
However, he said he will make his political position clear once he retired because at the moment he is still a servant of the government led by “President Sata…I am still a government worker and will remain so until I come back home.”
The Pastor said he did not resist a “recall” notice sent to him but asked that his return be extended to the end of December so that he can find a place for his family to return back to rather than become destitute on arrival.
“I need time to find a place for my family to stay,” Pastor Mumba said, “I also needed time to bid farewell to friends while I was in service in Canada. I will return soon.”
File: Former Mines minister Maxwell Mwale and Chinese state grid corporation executive vice president Shu Yinbiao exchange notes in Lusaka
Maxwell Mwale, Former Mines and Minerals Minister in the Rupiah Banda led administration has been arrested. Sources familiar with the development have disclosed that Mr. Mwale, who is also Malambo Member of Parliament(MP), was arrested Wednesday, afternoon after long hours of interrogation.
Mr. Mwale has been arrested in connection with the alleged disappearance of gold at the drug enforcement Commission (DEC) offices in Lusaka. He is said to have been denied police bond and has been detained at Woodlands Police Station.
Mr. Mwale is expected to be taken to court tomorrow. Recently, Mr. Mwale was summoned to appear before a combined team of law enforcement agencies over the gold which, Republican President, Michael Sata claim was stolen.
He becomes the latest high profile official in the previous administration to be thrown in the cells following revelation by the Police command that all those linked to the missing gold will start appearing in court this week.
Meanwhile, Former Drug Enforcement Commission (DEC) Commissioner Aaron Zulu who was arrested on Tuesday has appeared in the Lusaka Magistrates’ court for mention.
This is in a matter where Mr. Zulu is charged with abuse of authority.
The former DEC Chief is alleged to have abused his authority on July 8 this year by directing the sale of one hundred and eighteen point 897 Kilograms of Gold to Societe Financier Du Seujut SA.
The gold was allegedly sold at the value less than the market price.
Mr. Zulu is set to appear for another mention on November 23, pending consent from the Director of Public Prosecutions -DPP- to prosecute the matter.
Meanwhile, Principal Resident Magistrate Aridah Chuulu has granted Mr. Zulu a Five Million Kwacha cash bail.
Magistrate Chuulu has also ordered Mr. Zulu to avail two working sureties in their own recognizance.
This was after Defence lawyer Sakwiba Sikota, applied for bail saying his client is facing a bailable offence and is of fixed abode.
Chief Kapatamoyo of the Ngoni People in Chipata district in Eastern Province has given government a five-day ultimatum in which to remove a farm owner of farm D115 claiming that the farm is part of his chiefdom.
The visibly annoyed Chief who was stormed the office of Eastern Province Permanent Secretary Eularia Mwale accused both the provincial and district administrations of being reluctant to resolve the matter.
Chief Kapatamoyo threatened that he would use his powers as Chief to remove Kabililka Nkhengwe who had been holding title of the 800 hectares of the land in question since 1975.
He stated that it was sad that people at Wachepa village where over fifty houses were demolished continued to sleep under trees for one month.
[pullquote]“I am willing to die for my people like Muammar Gaddafi of Libya who died for the love of his people, if government does not do anything I will send my Impis (soldiers) to kick Nkhwengwe out of the area,” he said.[/pullquote]
“I will not allow my people to continue suffering, I will use everything I possibly can to ensure that my people are not chased away from that land because they have lived there all their lives and even their forefathers are buried in the same village,” he said.
The chief who also claimed that three children in the area had died from Malaria as they were sleeping in the open without sleeping under nets, also stated that he was willing to die for the welfare of his subjects because he had the heart for the people.
“I am willing to die for my people like Muammar Gaddafi of Libya who died for the love of his people, if government does not do anything I will send my Impis (soldiers) to kick Nkhwengwe out of the area,” he said.
Police and bailiffs on October 13, razed down the houses of the squatters as they were executing a court order following resistance to vacate the farm which was on title.
But Permanent Secretary Eularia Mwale said government was doing everything possible to resolve the issue though it could not defy the court order to remove the squatters from the area.
Mrs. Mwale disclosed that government had offered to purchase 400 hectares of land in question which was to be done after the area was surveyed.
She stated that the chief did not allow the surveyors to survey the land; a situation which she said was delaying the process.
The Permanent Secretary also revealed that government was willing to provide tents and relief food to the affected villagers only when they were relocated to other areas as the Law did not permit the provision of the two on illegal settlement.
Mrs. Mwale said government was willing to provide tents and foods to the squatters for eight months to allow them settle down after the demolition of their dwellings.
Over fifty families of Chief Kapatamoyo’s were made homeless after a combined team of bailiffs and Zambia Police officers demolished their houses at Nkhengwe farm which is about 13 kilometers away from Chipata town on the Chipata/Lundazi road where they were squatting.
Former High commissioner to Canada Dr.Nevers Mumba
Allegations of financial irregularities at the Zambian mission in Canada have disturbed President Michael Sata.
The President is concerned that information obtained so far suggests serious financial impropriety at the Mission in Toronto, which is under the supervision of Dr Nevers Mumba.
The President hopes that Dr Mumba’s impending visit to Zambia will provide law enforcement agencies an opportunity to engage him on the financial matters at the mission, he supervised as High Commissioner until his recent recall.
Mr SATA disclosed that Dr Mumba has been resisting his recall but now intends to come home on a private visit for some political engagements.
The President hopes Dr Mumba’s visit is self sponsored.
Mr Sata says the state shall recover from Dr Mumba any taxpayer’s money that would be spent on this purely private adventure.
Dr Mumba is among some former government officials being considered for the MMD presidency following former president Rupiah Banda’s abrupt retirement from politics after his September 20 polls defeat.
Promoted Konkola Mine Police Coach Godfrey Siame has declared the Chililabombwe based outfit ready to compete in the Super Division next season.
Siame stated even though Mine Police will be making their debut in the Super Division next year, his team is familiar with the competition in the elite league.
“Right now, the boys are ready because we have been watching Super League sides playing and am sure we can at least give them stiff competition,” he said.
Siame, a former Nchanga Rangers player, said he wants the same players who masterminded Mine Police’s promotion to feature in the elite league next season.
He added:” As at now our sponsors KCM (Konkola Copper Mines) is ready to help us buy players but as a coach I would like the boys who have done the job to do the same job in the Super League”.
Siame further paid tribute to stakeholders who helped the team win promotion among them club sponsors KCM, the executive and supporters.
Demoted Kalewa Coach Bilton Musonda has won confidence from the club
executive despite his team’s failure to maintain Super Division
status.
Kalewa finished bottom of the Super League table with only 17 points
in 30 games.
Club Secretary Emmanuel Makoleka said his executive has resolved to
maintain the current technical bench.
“The current technical bench is just OK.Bilton is a good coach we just
lacked some experienced players especially strikers,” Makoleka said.
He declared that the Ndola based outfit is going back to division one
with the aim of bouncing back to the elite league in 2013.
“We will organize ourselves and am sure next year we will come back to
the Super League”, Makoleka added.
Even though Kalewa recruited experienced players at the start of the
season among them, Boston Mwanza, Mervin Sinkala , Edward Musebo and
Medson Ngulube from Green Buffaloes the team failed to tick in the
just ended Super Division campaign.
An 11-year-old girl who was raped and brutally murdered in Kafue by her uncle has been buried amid calls by the area member of parliament to tighten security in the area.
The girl’s 10-year-old sister was also severely beaten and wounded by the same man, who intercepted the girls as they went to buy baby milk in Shimabala.
Area Member of Parliament Obvious Mwaliteta, identified drug abuse as the major cause of the many criminal activities that have beset the area.
Mr. Mwaliteta who is also Home Affairs Deputy Minister, says his ministry, will not spare efforts to ensure sanity prevails.
He noted with sadness that most people in the area are either dealing in, or taking drugs.
Mwaliteta was speaking on Tuesday at the burial of eleven year-old Mariah Shikwimi who was raped and killed by her uncle, Carlos Tindwa.
For this area which has no police post, Mr. Mwaliteta promised that measures will be instituted to have temporary police presence.
And Headman Chisebe says the rampant drug abuse in the area has led to a rise in criminal activities.
Former Zambia High Commissioner to Nigeria Alex Luhila
The Lusaka High Court has ordered former Zambia’s High Commissioner to Nigeria Alex Luhila and his wife Freda to remit over K1 billion debt to Stanbic Bank within 90 days.
Judge Flavia Chishimba has given Stanbic Bank the liberty to fore-close and sale the respondent’s mortgaged properties if they fail to settle the debt.
The properties include Stand number 6575, Kasangula Road – Olympia , Stand number 7426 Kaunda Square Stage one and Scania K 94-HB60 Seater Semi Luxury Coach.
Mr Luhila and his wife Freda who is also former Food Reserve Agency -FRA Executive Director, obtained K967 million from Stanbic Bank in March 2008.
However they defaulted in off-setting the debt and owed Stanbic Bank over one billion kwacha as of July 2011.
They were jointly sued with Mandona Luhila, Maria Kashonda and Matanki Freight Limited.
Judge Chishimba has granted the Luhila’s leave to appeal.
President Michael Sata has named a 20-member Technical Committee to draft the new Republican Constitution. This is contained in a statement released by the press aide to the President George Chellah.
The President said in carrying out its functions, the Technical Committee shall refer to all previous Constitutional Review Commissions.
“There are expected to refer to the Chona Constitutional Review Commission, Mvunga Constitutional Review Commission, the 1991 Constitution of Zambia, and the Mwanakatwe Constitutional Review Commission Report and Draft Constitution,” the President said.
“The Technical Committee will also review the Mung’omba Constitutional Review Report and Draft Constitution as well as the Zaloumis Electoral Reform Technical Committee Report and the National Constitutional Conference (NCC) Report and Draft Constitution.”
President Sata emphasised that the Technical Committee shall review the Mung’omba Draft Constitution and use it as the basis upon to develop the new constitution.
The Head of State said the Technical Committee is also expected to consult widely and take into account the submissions forwarded.
[pullquote]The President said the committee shall draw up its programme of work and submit the same to the Secretary to Cabinet within 7 days of its first sitting.[/pullquote]
“They are expected to consult local and international experts on constitutional law and practice, the members of the public at all provincial centres and incorporate in the new national constitution the views of the people as resolved in the provincial constitutional conventions.”
The committee is furthermore expected to consult and take into account the submissions of sector groups.
“The Technical Committee shall draft the national constitution based on its findings from the review process and best international constitutional practices and provisions of international conventions on human rights,” the President said.
“They shall also draft the Constitution of Zambia Bill to set the commencement date for the new Constitution, deal with transitional and other issues for the effective transition into a new constitutional regime under the Fourth Republic to be enacted by Parliament.”
The President said the committee shall draw up its programme of work and submit the same to the Secretary to Cabinet within 7 days of its first sitting. The President has also directed the committee to submit the whole report to him.
The Technical Committee shall be composed of the following eminent experts:
1. Hon. Justice Annel Silungwe, SC Former Chief Justice shall be Chairperson
2. Dr. J.B. Sakala JB Sakala and Company shall be Vice- Chairperson
3. Rev. Susan Matale Council of Churches
4. Mr. Willa Mung’omba Mungo’omba Associates
5. Hon. Sebastian S. Zulu, SC Minister of Justice
6. Ms. Charity Mwansa Permanent Secretary-Lusaka Province
7. Professor Patrick Mvunga Mvunga and Associates
8. Chief Luchembe Northern Province
9. Prof. Margaret Munalula University of Zambia
10. Mr. Ernest Mwansa Mwansa Phiri and Partners
11. Dr. Rodger Chongwe Chongwe and Associates
12. Mr. Paulman Chungu Law Association of Zambia
13. Mr. Simon Kabanda Citizens Forum
14. Mr. Reuben Lifuka Transparency International-Zambia
15. Mrs. Mwangala Zaloumis Dove Chambers
16. Dr. Winnie Sithole-Mwenda Ministry of Justice
17. Mrs. Thandiwe D. Oteng Ministry of Justice, who shall be the Secretary to the Committee
18. Three Catholic Bishops
The Technical Committee shall be supported and advised by the following draftspersons:
Mrs. Eva Jhala Bemvi Consultants
Mrs. Patricia D. Jere Chief Parliamentary Counsel, Ministry of Justice
Mr. Andrew Nkunika Acting Principal Parliamentary Counsel,
President Sata meets Raskin Jere and Mwila Lumbwe who are members of the commission of inquiry on the operations of the Zambia National Building Society at State House
2.
President Sata with chairperson for the commission of inquiry on the operations of the Zambia National Building Society Mwila Lumbwe at State House
3.
President Sata poses for a photograph with members of the commission of inquiry on the operations of the Zambia National Building Society at State House
4.
Northern Province permanent secretary Emmanuel mwamba is interviewed at Lubwa Mission Church of Chinsali district where the family of First Republican President Kenneth Kaunda settled as Missionaries of United Church of Zambia
