WAYNE DaCosta’s SHE’S A MANEATER and FEARLESS SAMURAI are favourites to hand the champion pair of trainer Wayne DaCosta and jockey Omar Walker a historic 1000-2000 Guineas double at Caymanas Park this afternoon. SHE’S A MANEATER, the 1000 Guineas favourite, is yet to be beaten by a filly in six starts, losing her only race to a colt – Anthony Nunes’ SOTOMAYOR in December’s Jamaica Two-Year-Old Stakes at a mile. She returned in last month’s seven-furlong Thornbird Stakes and closed strongly in the stretch run under Walker to win by a half-length, beating MONEY MAGNET and BILINGUAL, though encountering traffic problems with top weight 57.0 kilos down the backstretch. FEARLESS SAMURAI won the March 18 Prince Consort Stakes in convincing fashion, putting DaCosta on track to landing a historic Guineas double – a feat completed by only five trainers – Paul Newman (1980), Kenneth Mattis (1981), Billy Williams (1991), Philip Feanny (1992 and 1993), and Gary Subratie (2011). SHE’S A MANEATER is DaCosta’s lone starter in the 1000 Guineas in which her main rivals, MARLENE MY LOVE, MONEY MAGNET and BILINGUAL, are working well, but will have to defy the handicaps, weight swings ranging from five to eight pounds coming out of the Thornbird Stakes. BEST RACE OF CAREER Meanwhile, FEARLESS SAMURAI, a bold front runner, ran the best race of his career in the Prince Consort, repelling a determined effort from WESTERN WARRIOR to cruise home by three lengths with Walker aboard. FEARLESS SAMURAI is one of four runners in the event for DaCosta, setting up what should be a tactically great race, considering Nunes’ BALAZO got into the one-mile event from the also-eligible position of number 18 following the withdrawal of his injured stablemates, ICTUS and DONTAE. BALAZO returned off a near seven-month lay-up last Wednesday to win by almost 10 lengths at 1300 metres, blazing splits of 23.3, 34.4, 46.3, 58.3 and 1:12.3, ending in 1:20.2. Nunes’ second runner is SOTOMAYOR, who is yet to reproduce his winning Jamaica Two-Year-Old Stakes form in two races since. Speedy BALAZO, however, comes in with great credentials and is partnered by Robert Halledeen, who is fast becoming a go-to big-race jockey. DaCosta’s answer to BALAZO’s potentially disturbing speed appears to be LOOSE CANNON, whose stamina limitations were exposed at six furlongs in February’s Sir Howard Stakes when caught and beaten by DON CHASSIS. He returned to show that he’s a mean sprinter by clocking 1:05.4 at 1100 metres last month. FEARLESS SAMURAI showed in the Prince Consort that he was much improved. He rated well under pressure and will definitely get a mile from on or just about off the pace. It appears that the cheekpieces fitted that afternoon was what he had needed all along to settle down.
Judy Ann’s 1st project for 2020 is giving her a ‘stomachache’ MOST READ Volunteers look on as smoke from a land fire rises during competition in the trap mixed team final shooting event at the 2018 Asian Games in Palembang on August 21, 2018. Thick black smoke from a grass fire in Palembang could be seen from the shooting range and beach volleyball venues as well as the athletes’ village on August 21, with the mixed trap shooting final held as helicopters passed overhead to dump water on the blaze./ AFP PHOTO / ADEK BERRYA large blaze broke out right next to the Asian Games site in the Indonesian city of Palembang on Tuesday as firefighters scrambled to prevent clouds of smoke affecting competition events.Helicopters scooped up water to douse the flames in fields bordering the sports complex while dozens of firefighters on the ground helped extinguish the blaze, as athletes competed close by in shooting and beach volleyball.ADVERTISEMENT “The government must find a real solution because we are in the spotlight as the organizer of Asia’s biggest sports party,” said Greenpeace Indonesia campaigner Bondan Andriyanu.About 17,000 athletes and officials from 45 Asian countries — along with hordes of sports-crazy tourists — are in Jakarta and Palembang for the Asian sporting extravaganza, which runs until September 2.Sports Related Videospowered by AdSparcRead Next Don’t miss out on the latest news and information. Chinese shooter Wang Xiaojing, 26, told AFP that she saw the fire during the trap mixed team final but kept her focus, later taking the bronze medal with teammate Yu Du.A southerly wind helped prevent too much embarrassment for organizers of the world’s second-biggest multi-sport event, blowing the smoke away from the athletes.FEATURED STORIESSPORTSGinebra beats Meralco again to capture PBA Governors’ Cup titleSPORTSJapeth Aguilar wins 1st PBA Finals MVP award for GinebraSPORTSTim Cone still willing to coach Gilas but admits decision won’t be ‘simple yes or no’South Sumatra Governor Alex Noerdin said at the scene that he was “100 percent confident” that haze would not mar the regional Olympics, adding that 10 fire trucks and a helicopter had been deployed in less than 15 minutes.Palembang is one of two host cities of the Asian Games, along with Jakarta. A couple of buildings housing some of the sport stars directly overlooked the blaze. Gov’t in no rush to rescue animals in Taal LATEST STORIES Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew ‘High crimes and misdemeanors’: Trump impeachment trial begins Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award DepEd’s Taal challenge: 30K students displaced The threat of haze has been a particularly sensitive issue for officials, with fires and pollution common in the country during peak hot season.The conflagration came on the same day that environmental activists scaled a huge billboard in central Jakarta to get their anti-pollution message across.Greenpeace members covered it with a mural showing a person wearing a gas mask and the message “#WeBreatheTheSameAir”.It also displayed the number 152 — the day’s air-quality index reading for the sprawling city notorious for its traffic jams.Anything over 150 is considered a health threat to the general population.ADVERTISEMENT Will you be the first P16 Billion Powerball jackpot winner from the Philippines? Palace OKs total deployment ban on Kuwait OFWs Ex-PBA player Joey Mente passes away at 42 Nadine Lustre’s phone stolen in Brazil Peza offers relief to ecozone firms View comments
In fight vs corruption, Duterte now points to Ayala, MVP companies as ‘big fish’ It was just four months ago when Pacio fought here in Jakarta and claimed the strawweight strap following a unanimous decision victory over Yoshitaka Naito.Pacio may be from the highlands of Benguet Province but the growing Filipino population here in Indonesia has made him feel like he’s not fighting away from home.FEATURED STORIESSPORTSGolden State Warriors sign Lee to multiyear contract, bring back ChrissSPORTSCoronation night?SPORTSThirdy Ravena gets offers from Asia, Australian ball clubs“There are a lot of Filipinos here that’s going to be a factor that adds as motivation for me. It gives me a boost when I hear not just Filipinos but also Indonesians screaming when I go out and fight.”The 23-year-old Pacio (13-2) will be the first among the current Team Lakay champions to make his title defense with flyweight king Geje Eustaquio next in line as he stakes his belt six days later in a third bout vs Adriano Moraes in Manila. Japeth Aguilar wins 1st PBA Finals MVP award for Ginebra Joshua Pacio embraces pressure of being first Team Lakay to defend ONE title in 2019 Pacio can’t wait to get back in the cage but knows he can’t get overly excited and be careless against Saruta (18-8), who beat former champion Alex Silva just last month in his promotional debut. “Saruta is well-rounded fighter and an explosive fighter,” Pacio said.Sports Related Videospowered by AdSparcRead Next Gretchen Barretto’s daughter Dominique graduates magna cum laude from California college Nadine Lustre’s phone stolen in Brazil MOST READ Tom Brady most dominant player in AFC championship history LATEST STORIES Don’t miss out on the latest news and information. Philippine Army to acquire MANPADS, self-propelled howitzers Ginebra beats Meralco again to capture PBA Governors’ Cup title View comments Ginebra beats Meralco again to capture PBA Governors’ Cup title Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award JAKARTA, Indonesia—Filipino strawweight champion Joshua Pacio will be performing in front of the same Indonesian audience when he makes his first title defense on Saturday against Yosuke Saruta in ONE: Eternal Glory.ADVERTISEMENT In fight vs corruption, Duterte now points to Ayala, MVP companies as ‘big fish’
Liberian Historian and Political Science instructor, Dr. Joseph Saye Guannu says the lack of support to Liberian writers is attributed to the narrow interests of the nation’s political leaders.In a recent interview with the Daily Observer, Dr. Guannu, whose History texts are widely used in Liberian schools across the country, said leaders of different regimes in the country had always wanted writers, especially those writing history, to “Dance to the tune of their music.”According to him, as writers seek support, the powers that be would be interested only in writers’ outlining the achievements the leaders. These leaders are not interested in objective and unbiased writings, but only in those that sing the leaders’ praises. The result is that writers get little or no support from the national government.He said this is evidenced by writings some do whereby they give false information about people who did nothing good in the interest of the state but are nonetheless made to look good in the public eye.“We writers are not supported because government wants us to praise them for what they do not do,” Dr. Guannu stressed.“These politicians want us to join their political parties before they can support writers, and we who want to be objective cannot have the support since we refuse to go by what they say,” he continued.He said he had been able to publish his books through assistance from friends and because of his own passion to write.Dr. Joseph Saye Guannu has published History books including A Short History of the Liberian Republic, Liberian History Up To 1847, Liberian Civics and Liberian History Since 1980.Other supplementary papers include Perilous Problems of Liberian History, Inaugural Speeches of Liberian Presidents and Liberia & U.S.: A special Relation.Dr. Joseph Say Guannu was born in Sanniquellie, Nimba County. He began his education in St. Mary’s Catholic School along with late personalities including Edward Beyan Kesselley and Emmanuel Gbalazeh.When he entered 7th grade, Dr. Guannu left for Monrovia and he enrolled at St. Patrick High School where he graduated and later entered the University of Liberia.He won a scholarship and travelled to the United States where he attended the College of Great Falls in the state of Montana. There he completed his Bachelor’s studies and later enrolled at the Fordham University in New York, where he earned his Master’s then Doctorate degrees.Upon earning his PhD, Dr. Joseph Saye Guannu chose to teach in Glassborough University in New Jersey.In Liberia, Dr. Guannu has worked at the Foreign Service Institute, Ministry of Foreign Affairs, Ambassador to the United States, and Minister of State for Presidential Affairs.He currently teaches at the Cuttington University in Suakoko, Bong County and the University of Liberia Graduate School. He is the director of Conflict Resolution & Peace at Cuttington.He has won awards including Who’s Who Award in the Education in America and Who’s Who Award in the World.Dr. Guannu’s success in his academic and professional sojourns has been driven by three factors including discipline, determination and sacrifice.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)
A Joint Services operation led to the recapture of 21-year-old rape suspect Devon Ally who was nabbed in Betervawagting, East Coast Demerara (ECD) on Wednesday.Ally had escaped from the La Grange Police Station on January 2, 2018.When he was arrested on Wednesday, Police found two plastic face masks in his possession.Ally, of West Minster, West Bank Demerara, was wanted in connection with rape of a child under 16 for which he has since been charged. Police disclosed that he also was charged with assaulting a female relative and escaping lawful custody. The alleged rapist will make an appearance at the Wales Magistrate’s Court today.
Director of the Department of Energy, Dr. Mark Bynoe, has said the sustainable development of Guyana’s recent hydrocarbon discoveries and the revenues which they will accrue have the potential to truly place the country on a sustainable development pathway.He also noted that this development is occurring at a particularly opportune time, when the country is pursuing development based on the principles enshrined in its Green State Development Strategy (GSDS).Dr. Bynoe made these statements at the University of Guyana’s ‘Turkeyen and Tain Talks 18’ event, titled “Energy for Guyana, Renewable Energy, Oil, Gas and Guyana’s Green Future”, which was hosted at the Pegasus Hotel as part of ‘Energy Week’ activities.Dr. Bynoe was among eight other panellists from a group including professors from local and international academia, among others relative to the energy sector, who made presentations to translate new concepts and foster further discussions on creating a productive, efficient, and sustainable energy sector in Guyana.In his discourse on the topic “Oil and Gas in a Green’ Guyana,” Dr. Bynoe said, “Energy is not an end in itself. It’s what it can be used for to transform the lives and livelihoods of all Guyanese going forward. Further, the GSDS is premised upon the effective management of the country’s natural resource wealth, inclusive of our hydrocarbons, supporting economic resilience and building human capital (in) Guyana.”He noted that pursuing oil and gas development does not necessarily run counter to the paradigms of the GSDS model.“It is not just about energy; it’s a development paradigm. How can we achieve these objectives in the face of Guyana’s expanding oil and gas reserve estimates? Firstly, while there continues to be substantial discussions around the utilisation of the oil revenues (as there should be), the hydrocarbon resource revenues are expected to be the catalyst for growth and funding of the GSDS, whether for example in pursuing cheap and reliable energy, including for value addition in other sectors…. We must be able to understand where the growth sectors are, and be able to target and put resources therein; and I can say, coming from my own background and what we’re already seeing in terms of the supporting structures to support the oil and gas industry, we’re already seeing an increasing demand for energy,” he said.Guyana Energy Agency’s Chief Executive Officer Dr. Mahender Sharma shared a similar view. In his presentation, titled “Guyana and Energy: A General Overview”, he said having oil and gas does not preclude Guyana from pursuing sustainable development.“I see the word ‘sustainable’ is absent from this title, but not because we have oil and gas (it) means [that] we cannot approach our energy sector development and our country’s development in a sustainable manner. We all know that we have lots of hydropower resources; we know that we get good sunshine. We’ve also learnt that the wind regime on the coast of Guyana is fairly good…and Government has been capitalising on much of this,” he said.Dr. Sharma recalled that Guyana’s hydropower potential, for example, was examined since around the 1970s, and “that is huge; it’s at the order of 7000 megawatts. Our peak demand is still about 115-118 megawatts… [or thereabouts], so we need to develop that…“The energy matrix of the future must bring in to consideration — must incorporate — what we have in Guyana, must incorporate gas, oil, if possible hydro power, solar and wind; and that diversity is what adds strength and provides us [with] the kind of energy security that we need,” he said.In this vein, Professor of Corporate Finance and Energy Investment at ITAM and CBMEX in Mexico, Jose Pablo Rinkenbach — who said his country has been producing oil for more than 100 years, and has, over the last 10 years, been creating a robust and sustainable energy sector — said there are five lessons that were learnt, which may prove valuable for Guyana at this stage of her development.“The first one has to be that you have to have an holistic approach. Don’t think just about oil and gas; think about energy, because otherwise you risk having Dutch disease…of putting all the resources into oil and gas. Having energy and energy focus will help you in order to have a right, balanced energy matrix…” he said.Having a robust regulatory framework, embracing transparency, focusing on national development, and managing information are also important, he added.This event was hosted as part of the University’s roster of activities for its “Energy Week” observance.
Two San Marino homes on Shenandoah Road will also be open, the H. Palmer Sabin House, a Spanish Colonial Revival designed by the architect for his own family; and the Edward W. Goodman House, a Tudor Revival designed in 1929 by John D. Atchison, with a two-story living room that features carved gargoyles on exposed wood beams and leaded-glass windows. The houses have been well researched and Pasadena Heritage docents can provide the history of each house, back to the original owners, Mossman said. Visitors drive themselves to each of the houses, with docent-led tours running between 9 a.m. and 4 p.m., and should allow about five hours to see all the homes. Tickets are $35 in advance, $40 on the day, available at Pasadena Heritage, 651 S. St. John Ave. For more information, call (626) 441-6333 or go to pasadenaheritage.org email@example.com (626) 578-6300, Ext. 4482 160Want local news?Sign up for the Localist and stay informed Something went wrong. Please try again.subscribeCongratulations! You’re all set! PASADENA – The city’s architecture is synonymous with Craftsman style in many minds, but there was a glitzier, later era in the 1920s and ’30s that left a legacy of mansions in the grand manner. Seven of the most opulent from “Pasadena’s Golden Age” will be open to the public Sunday as part of the 30th anniversary spring home tour staged by Pasadena Heritage. “These are magnificent homes on the grand scale,” said Sue Mossman, the preservation group’s executive director. Wealthy transplants from the East and Midwest arrived in a city that was – or thought of itself as – sophisticated, Mossman said; this at a time when Pasadena was home to a large number of notable architects who could cater to clients’ lavish tastes and ideas. The “exuberant” results of great wealth and great architectural talent in Pasadena include the E. Lawrence Brown House, a 1928 Spanish Colonial Revival by architect Harold J. Bissner, with original tile work and abstract Moorish wood motifs; the Harlow E. Bundy Mansion, a Classical Revival house with a domed art-glass entryway window, silk wall paneling and gilded carvings by a Hungarian church painter; the Myron Hunt-designed Amelia Seibert House, a three-story Tudor Revival with half-timbering and herringbone brick; and the Frank Bacon House, a 1928 Monterey Revival-style by Roland E. Coate.
Here’s the top transfer-related stories in Friday’s newspapers…Arsenal have been told transfer target Juan Quintero, 21, will only be allowed to leave Porto if the Colombian midfielder’s £32m release clause is activated. (Daily Express)Napoli president Aurelio De Laurentiis has confirmed the Italian club’s interest in Manchester United midfielder Marouane Fellaini, 26, although he is not the only name on his list. (Daily Telegraph)Liverpool are closing in on a double deal for Spanish defenders Alberto Moreno, 22, of Sevilla and Javier Manquillo, 20, of Atletico Madrid. (Daily Star)West Ham have held contract talks with unattached former Chelsea striker Samuel Eto’o, 33, and are also considering a move for Besiktas’s 30-year-old forward Hugo Almeida. (The Times)Atletico Madrid coach Diego Simeone is ready to bid £14m for Manchester United midfielder Shinji Kagawa, 25, having already enquired about the availability of the Japan international. (Daily Express)QPR have turned their attention to 29-year-old Marseille midfielder Morgan Amalfitano, who ended last season on loan at West Brom. Their bid to sign Iceland’s Kolbeinn Sigthorsson, 24, from Ajax has stalled over personal terms. (Daily Mail)Manchester City midfielder James Milner, 28, is keeping the club waiting over signing his new contract as he weighs up his future at the Premier League champions. (The Independent)And here are the latest talkSPORT.com transfer tales… Monaco ready to fight off Man United and Arsenal to secure Shakhtar Donetsk duoJuventus emerge as rivals to Liverpool for PSG forwardHellas Verona close in on Aston Villa defenderWest Ham prepare bid for Sampdoria midfielderMan United striker admits he’s interested in Inter Milan moveRC Lens line up move for Cardiff defenderInter Milan close in on Cardiff midfielder as deal nears completionCavani keen to welcome Man United target to PSGAtletico Madrid eyeing move for Manchester United’s KagawaJuventus express interest in Arsenal and Chelsea targetArturo Vidal could still be Man United’s if they make Juventus a ‘fantastic offer’Man United transfer blow? PSG star claims he is happy at Ligue 1 sideParma winger wanted by Southampton and West Brom
Lifford Community Notices:Clay Modelling Class: Attention Ceramics enthusiasts. A new model making classe will be starting at Lifford/Clonleigh Resource Centre.Classes encourage the making of both hand-made objects and connections among people within the class. Participants will create baskets and sculptures from clay and decorate them with creative patterns and colours. Beginner classes will start with the basics of model rendering and design.If you are interested you can contact the Lifford/Clonleigh Resource Centre on 074 91 41773Camera Club: The Lifford/Clonleigh Resource Centre is looking at the possibility of setting up a Camera Club, dates are yet to be confirmed.If you are interested in photography and own your own equipment then this free class is for you. To book a place please contact the Lifford/ClonleighResource Centre on 074 91 41773.Car Boot Sale. The Lifford/Clonleigh Resource Centre are thinking of hosting a Car Boot Sale here in the Centre Car Park soon. For further information please contact the centre on 074 91 41773.Book Club: Do You Love Reading?Do you want to meet people with the same interests as you? Lifford Clonleigh Resource Centre.Starting January 2015.Contact 074 91 41773 for further information!Men Sheds. Free courses and training. First aid. (Three days).Health and Safety (Safe Pass).Carpentry (Basic Skills).Telephone Reception on 074 91 41773.Email: firstname.lastname@example.org.Clay Modelling: Attention Ceramics enthusiast.New model making classes starting at Clonleigh Resource Centre Lifford.Classes encourage the making of both hand-made objects and connections among people within the class. Participants will create baskets and sculpture from clay and decorate with creative patterns and colours.Beginner classes will start with basics of model rendering and design.If you are interested you can contact the Lifford/Clonleigh Resource Centre on 074 91 41773.BLOSSOMS: Blossoms charity shop is open Tuesday to Thursday from 12pm to 4pm and Friday from 10am to 1pm. We would also like you to donate any old items such as books, clothes etc. We are looking for winter clothing (jackets, hats, scarf etc.).COMMUNITY NOTICE: FIRST AID CLASSES STARTING IN LIFFORD RESOURCE CENTRE was last modified: January 30th, 2015 by Mark ForkerShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:CommunityFeaturesLiffordnewsNotices
BY EMMET RUSHE This is part two of ‘How to lose weight and keep it off – for good’While writing this it became apparent that this will be a 3 part article, which will finish next week. If you missed last week’s article, we covered Calories, Protein intake and your Fat intake.3: MANAGE YOUR CARBOHYDRATE INTAKE In the past 10 years, carbs have been seen as the enemy and the impression is that if you eat them, you will get fat.This couldn’t be further from the truth. Carbs in your diet are not a bad thing; the problem is with the eating habits we have acquired over the last 15 years.Diets high in processed foods have huge amounts of hidden carbs that are used for sweeteners. Look for High Fructose Corn Syrup HFC’s in the ingredients.Low fat foods have carbs added in to replace the fat that is taken out (low fat milk has more carbs per 100ml than protein). Highly processed foods can also have a high fat content which, along with the high carb content, can send your calorie limit through the roof.Managing your carb intake is easier than you might think.Cut out refined carbs by eliminating processed foods, high sugar drinks, white sugar and white flour products (pasta and breads).Fill your plate with more fibrous carbs through vegetables and limit your intake of starchy carbs (potatoes, rice).This simple step alone will accelerate your fat burning to new levels. If you are looking at this and thinking that I have removed everything that you currently eat, there are two points I must make.If you currently eat predominantly processed foods and cannot lose weight, you have to change your habits or you could end up with severe health problems. You will not lose weight eating like this.No one food is evil. You did not gain weight because of one single chocolate bar. If you eat a well-balanced diet 90% of the time, and you are not misreporting or lying to yourself, you can allow yourself a free meal each week where you can eat whatever you like and it won’t hinder your weight loss goals.Managing your carbohydrates is your key to fat loss and the body you have always wanted. You do not need to remove them permanently in order to achieve this. 4: LIFT MORE WEIGHTSWhether you like it or not, lifting weights has been proven time and time again to burn more fat, especially belly fat, than jogging or running.Why? It’s simple.As you build more muscle, (no you are not going to turn into a body builder, get over it, it won’t happen), you are increasing your body’s ability to burn calories even while resting.Say that again??The more muscle you have, the more calories your body will burn.Weight lifting is the only way you can achieve this and get a great body at the same time.In fact, a study on diet plus exercise found that;The weight training group lost 21.1 pounds of fat (44% and 35% more than the diet and aerobic exercise only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.Want to know how to do this properly?Ask your gym instructor or contact me through the link below and I can write you up a program that will help you achieve the body you always wanted, faster than ever.For fat loss, you will start with full body training sessions and try to do this 3-4 time per week.As you progress, this can be split into an upper body session (twice per week) and a lower body session (twice per week).If you cannot get 4 session per week your upper-lower split can become a 3 day cycle which would be split up like this;Week 1 – Upper body – Lower body – Upper body. Week 2 – Lower body – Upper body – Lower body.Again, for exercise selection and a structured training program, contact me through the link below.That’s it for this week, next week we will cover cardio and if it’s actually needed for fat loss.Any questions, contact me. #TrainSmarthttps://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE’S FITNESS COLUMN: HOW TO LOSE WEIGHT AND KEEP IT OFF – PART TWO was last modified: February 1st, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:donegalemmet rushefitness column