By now most people have watched the new Conan the barbarian movie ,staring Jason Momoa. The hollywood actor put on 20lbs ( 9kg) of muscle for the role made famous by Arnold  Schwarzenegger.

Achieving Jason Momoa’s physique doesn’t require you to lock yourself in a dungeon-like weight room for months on end. The Conan the Barbarian star’s colossal physique was built through simple 30-minute, extremely-high-rep sessions .

THE WORKOUT

Each workout should take 30 minutes. Pick three from the following five exercises and take a day’s rest between each session. Try to use a weight around two thirds of the maximum load you can lift in one rep.

Squats
Shoulder Presses
Incline Bench Presses
Cable Crosses
Pull-Ups

How its done;

• With your first move, perform 7 reps.
•  Then take a 7-second rest.
•  Then perform another 7 reps. Take another 7-second rest
• Continue in this way until you have completed 7 sets of 7 reps. Rest for 30 seconds.
• Then do a 6-rep round: 6 sets of 6 reps with 6-seconds rest between each set.
• Finish with a 5-rep round to bring the total rep count for that exercise to 110.
•  Take a breather. Then do the whole thing again with two more exercises.
• Bloodcurdling war cries optional

Jason Momoa had this to say  “You put on a lot of weight very quickly – and you also burn a lot of fat. If you really want to test yourself, try to gradually increase the load you use each day you perform the workout. Pick a heavy weight and it will get you shredded and build a lot of muscle.”

Fat slayed. Muscle plateaus conquered. You are content.

BY KAPA187

Southern Province Minister Mr. Lukolo Katombora has admitted that an undisclosed number of bags of maize in certain parts of the province have not yet been secured to prevent the grain from been soaked by the rains.

Mr. Katombora notes that more needs to be done by the Food Reserve Agency (FRA) to secure all the maize bought by the agency in the province to prevent it from going to waste.

ZANIS reports that in an interview today, Mr. Katombora said a good number of bags risk being soaked if the FRA delays to protect them.

He cited areas such as Magoye, and parts of Kazungula Districts as some of the areas where the maize was yet to be properly covered with tarpaulins.

“Yes I can confirm that some maize at some depots in the province have not yet been properly secured and therefore I wish to instruct the FRA to quickly move in and cover all the maize in the province,” said Mr. Katombora.

He said the new government would not tolerate any one that would cause the maize to go to waste.

And Mr. Katobora has said the distribution of farming inputs to farmers under the Farmer Input Support Programme was going on well in all parts of the province.

He envisaged that all the farmers would receive the inputs before the onset of serious rains.

Meanwhile, Chief Kathumba of the Chewa speaking people of Katete district in Eastern Province has bemoaned the poor state of roads in his area.

Chief Kathumba says roads in his area have not been rehabilitated unlike in other chiefdoms of Kawaza and Mba’ngombe.

[pullquote]“Everything will go to waste if the Food Reserve Agency does not address the matter,” he said.[/pullquote]

He complained that his chiefdom has remained underdeveloped and that it has not fully benefited from the Rural Electrification project and yet ZESCO pylons pass just about 20 kilometers away from his palace.

The traditional leader was speaking yesterday when District Commissioner Anselimo Mbuzi called on him.

Chief Kathumba expressed hope that the Patriotic Front (PF) government would address some of the pressing issues people face in his area such as access to clean, safe drinking water.

Meanwhile, the traditional leader has expressed worry that maize stored at Nchingilizya mobile satellite depot was going to waste.

Chief Kathumba observed that some of the maize had started germinating saying the Food Reserve Agency (FRA) should quickly move in before the situation worsens.

“Everything will go to waste if the Food Reserve Agency does not address the matter,” he said.

And Katete District Commissioner Anseliomo Mbuzi assured Chief Kathumba that government would attend to the needs of the people in his area.

Mr. Mbuzi noted that government had already shown commitment to addressing the needs of traditional leaders by creating a new Ministry of Chiefs and Traditional Affairs.

“This ministry will look at challenges faced by chiefs in their chiefdoms and seek ways in which they can be addressed,” he said.

ZANIS

Nickson Mtine (Nick Pro) was born and raised in Lusaka. He discovered he could rap in 2004. while in Secondary School, Nick and his friend were in a group called Black Paint.However he started taking music seriously in 2005 and decided he was going to do music because he realized that he was good at it than anything else in his life and so upto this day Nick is still doing his thing with passion(Hip Hop music that is)

KAPA187: A lot of people can rap at school competitions and talent shows , what was it that made you think  you could really make it big in the music industry.

NICK PRO:Well yes that’s very true, but what made me think I could make it big is my versatility, uniqueness & originality.

KAPA187:  Describe your music style in 4 words.

NICK PRO:Unique, entertaining, creative & educative.

KAPA187: Is there a main theme to your music or do you just pick general topics?

NICK PRO:I make up different kinds concepts that suit peoples situations.

KAPA187: What challenges have you faced in the music industry?

NICK PRO:There’s too much competition so to survive you need to work hard and come up with your own style and it is not easy to make it with English songs in Zambia, because very few people appreciate rap.

KAPA187: Tell us how linked up with C.R.I.S.I.S and Diamond chain?

NICK PRO:Well I met C.R.I.S.I.S in kabulonga at some mall, told him I wanted to work with him and he asked for my demo and number and he called me up and that’s how we cooked up something.

KAPA187: Who inspires you both musically and personally?

NICK PRO:Personally I would say Obama because I believe in making change & musically I would say B.I.G, Jay Z, Nas & Styles P because I relate to what they rap about in their songs.

KAPA187: Tell us about your best and worst moments in your music career.

NICK PRO:My best time is when I sold 50 copies of my first mixtape, it made me feel like for once people appreciated the hard work I put in it was a good feeling. My worst time is my first time in a studio when the producer judged me, he told me I couldn’t rap because I chocked on the mic, but that made me work  harder I took it as motivation.

KAPA187: My favorite song of yours is “You can’t stop me” which features Jesse. For those who haven’t heard it yet, tell us about it.

NICK PRO: ‘U Can’t Stop Me’ is a motivational song that talks about not giving up, not necessarily musically but in all works of life.

KAPA187:  When are you planning on releasing an album, and are you planning on promoting it internationally.

NICK PRO:The date hasn’t been fixed yet but expect my album early next year; expect a bunch of single to come before the album.

KAPA187: If you were given 1 wish , what would you wish for and why?

NICK PRO:For all Zambians to appreciate Zambian Hip Hop music  . Reason being that we need support from within in order to make it outside Zambia.

KAPA187: In 10 years i will be……..

NICK PRO: I’ll be a successful rapper & businessman

KAPA187:  Any last words for your fans

NICK PRO:Continue supporting Nick Pro & 0ne love to all.

                                                               THE MUSIC

u cant stop me ft Jesse

I have had this song on repeat for the longest time. It is amazing ,from the hook to the beat to the flow. Definite banger!!

Friday njikata ft Alpha Romeo and LB

another hot track made especially for those going out on a Friday night. Nick pro has a menacing flow that grab your attention.

The three rappers on this song ,show that zambian hiphop is really on the rise!

BY KAPA187

THE Patriotic Front Government (PF) has admonished former Republican vice-president George Kunda and labelled him as an immoral person for moving a motion urging Parliament to review the human rights curriculum for law enforcement agencies in Zambia despite his alleged poor record on such matters.

Community Development, Mother and Child Health Deputy Minister Jean Kapata, in denouncing the motion which was seconded by Kalomo Member of Parliament (MP) Request Muntanga (UPND), said it was in bad faith and should be dismissed. “Mr Kunda has no moral right to bring such a motion. I was a victim of his brutalisation when I was arrested for honking; honourables Chishimba Kambwili, Davies Mwila and Mwenya Musenge suffered too.

“Our President Micheal Sata, he suffered at the hands of the MMD as he was arrested for 40 days, tear gassed at the Drug Enforcement Commission (DEC) and where was Kunda to talk about human rights issues?” Ms Kapata, who is Mandevu MP, said.

She said MMD Lusaka Province chairperson William Banda brutalised women and children in Chongwe and wondered where Mr Kunda was to champion human rights. “Mr Speaker it is an emotional motion, which is a mockery and should not be supported,” Ms Kapata said.

Finance and National Planning Deputy Minister Alfreda Kansembe condemned the motion, saying it lacked merit. Home Affairs Minister Kennedy Sakeni, in denouncing the motion, said from 1995, human rights had been part of the curriculum at Lilayi Police Training College.

“Programmes in this regard are already there and so how does one open a door that is already open? It is unnecessary for somebody to come up with a motion aimed at bringing out their lamentations about fears they have.

“Police won’t harass you like you did with the opposition,” Mr Sakeni, who is Mansa Central MP, said in reference to the mover of the motion. He said the PF Government wanted the police to operate professionally and that was why it had not locked up opposition MPs found wanting.

“Many of you are supposed to be behind bars. This motion is therefore irrelevant because it is seeking to do what is already in place,” Mr Sakeni said. Kawambwa MP Nickson Chilangwa (PF) said the motion was moved by a wrong person as it was under Mr Kunda’s reign that innocent people expressing their views in Mongu were brutalised and maimed.

Mr Chilangwa said it was also under the reign of Mr Kunda that people were shot at while watching football in Mazabuka, and that some people were shot in Mansa while another life was lost in Garden Township in Lusaka. Mr Kunda in moving the motion said in the 53 days of PF rule, the conduct of some police officers had deteriorated to unprecedented levels.

“They are violating the fundamental human rights of citizens and especially the rights of opposition political parties with impunity. They are on rampage brutalising the people (civilians) they are supposed to protect,” he said. In winding down the motion which was shot down through a vote by acclamation, Mr Kunda said a message had been communicated to the police as being for the people.

“As for the Mongu riots, I was asked by the Speaker to explain in this House what happened and of course we got briefs from operatives on the ground and was consistent with what I said. We spoke the same language,” Mr Kunda, who is Muchinga MP (MMD), said.

Others who supported the motion were Mumbwa Central MP, Brian Chituwo, Monze MP Jack Mwiimbu (UPND) and Cornellius Mweetwa for Choma Central (UPND). Mr Muntanga in seconding the motion stressed that it was aimed at addressing real issues.

And Parliament yesterday ratified the appointments of Mumba Malila and Rosewin Wandi as Attorney General and Anti-Corruption Commission (ACC) director general, respectively. Parliament also heard that former ACC director General Godfrey Kayukwa last week resigned from his job.

In moving the motion on the ratification of the presidential appointments, Mpika Central MP Mwansa Kapeya (PF) said Colonel Kayukwa submitted his resignation as ACC director general on November 3, 2011 and that the office of ACC director general was as at yesterday vacant.

Mr Kapeya urged the House to ratify the appointments of the two nominees because they were distinguished, competent, diligent, experienced, and mature officials.

[Times of Zambia]