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

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”.

[Zambia Daily Mail]

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.”

[Zambia Daily Mail]

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.

ZNBC

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.

[ZNBC]