When Sauda Gare started going to the gym three years ago, it never occurred to her that she would shed 23 kilogrammes in such a short time.
Now weighing 78 kgs, she says the secret to losing and maintaining her ideal weight is exercising with dumbbells.
The 26-year-old who exercises at least five times a week says the beauty with dumbbells is that they can be used together with other workouts.
“I don’t diet because I have stomach ulcers. Working out with dumbbells did the magic for me and I get amazed each time I look at my old photos,’’ says Ms Gare.
For most Kenyans looking to lose weight, what comes to mind is gruelling exercises on different gym machines after spending 30 to 45 minutes running on a treadmill.
Dominic Tongo, a fitness trainer in Nairobi says that while jogging on a treadmill is great for weight loss, so is resistance training.
“Dumbbell are effective resistance training tools and they can be used in a variety of exercises regardless of the age or gender,” he says.
Dumbbells are small weights that come in pairs with each ranging from one kilogramme to five kilogrammes.
They can either be adjustable, fixed or selectorised, meaning that their number of plates can easily be changed when resting the dumbbells on the stand.
Tongo notes that for desired results, a person has to pay special attention to balance and proper posture.
“The weight in the right hand has to equal the one on the left, otherwise you run the risk of compromising the results of your fitness regime,” he says. When Ms Gare joined the Tongo Wellness Centre in Nairobi three years ago, her goal was to shed weight and tone up flabby skin.
Being a Muslim, she mostly wears buibuis, which made it hard to immediately realise the extra weight she had gained. “I spoke with my fitness trainer and he advised that I carry dumbbells while exercising at the gym,” she says.
Tongo notes that using dumbbell takes longer before someone sees results but they can help shed extra weight. However, to really attack body fat, combine aerobic and resistance training.
To promote fat loss, make each workout 30 to 60 minutes long and work at a moderate-to-vigorous pace.
There are different dumbbell exercises which depend on the muscle group that someone is targeting.
For instance, if a person wants to trim the chest and shoulders, bench presses, flyes, shoulder presses and lateral dumbbell raises work best.
On the other hand, you can exercise your arms with biceps curls, overhead triceps extensions, triceps kickbacks and concentration curls.
For the back workouts, opt for dead-lifts, lateral dumbbell raises and dumbbell back extensions.
To firm up the mid-section (the core), opt for squats, lunges and calf raises exercise as well as weighted crunches. When you have been jogging for a while and you are looking for ways to up your game and make the runs more challenging, dumbbells are way to go.
While extending the workout time and intensity are the classic ways to do this, adding weights means you will be pushing yourself a little harder.
Working harder will increase your heart rate, which will lead to more calories burned.
At the end of it all, ensure you choose the right weight lest you put unnecessary strain on body joints and muscles.
World Bank pushes G-20 to extend debt relief to 2021
World Bank Group President David Malpass has urged the Group of 20 rich countries to extend the time frame of the Debt Service Suspension Initiative(DSSI) through the end of 2021, calling it one of the key factors in strengthening global recovery.
“I urge you to extend the time frame of the DSSI through the end of 2021 and commit to giving the initiative as broad a scope as possible,” said Malpass.
He made these remarks at last week’s virtual G20 Finance Ministers and Central Bank Governors Meeting.
The World Bank Chief said the COVID-19 pandemic has triggered the deepest global recession in decades and what may turn out to be one of the most unequal in terms of impact.
People in developing countries are particularly hard hit by capital outflows, declines in remittances, the collapse of informal labor markets, and social safety nets that are much less robust than in the advanced economies.
For the poorest countries, poverty is rising rapidly, median incomes are falling and growth is deeply negative.
Debt burdens, already unsustainable for many countries, are rising to crisis levels.
“The situation in developing countries is increasingly desperate. Time is short. We need to take action quickly on debt suspension, debt reduction, debt resolution mechanisms and debt transparency,” said Malpass.
Kenya’s Central Bank Drafts New Laws to Regulate Non-Bank Digital Loans
The Central Bank of Kenya (CBK) will regulate interest rates charged on mobile loans by digital lending platforms if amendments on the Central bank of Kenya Act pass to law. The amendments will require digital lenders to seek approval from CBK before launching new products or changing interest rates on loans among other charges, just like commercial banks.
“The principal objective of this bill is to amend the Central bank of Kenya Act to regulate the conduct of providers of digital financial products and services,” reads a notice on the bill. “CBK will have an obligation of ensuring that there is fair and non-discriminatory marketplace access to credit.”
According to Business Daily, the legislation will also enable the Central Bank to monitor non-performing loans, capping the limit at not twice the amount of the defaulted loan while protecting consumers from predatory lending by digital loan platforms.
Tighter Reins on Platforms for Mobile Loans
The legislation will boost efforts to protect customers, building upon a previous gazette notice that blocked lenders from blacklisting non-performing loans below Ksh 1000. The CBK also withdrew submissions of unregulated mobile loan platforms into Credit Reference Bureau. The withdrawal came after complaints of misuse over data in the Credit Information Sharing (CIS) System available for lenders.
Last year, Kenya had over 49 platforms providing mobile loans, taking advantage of regulation gaps to charge obscene rates as high as 150% a year. While most platforms allow borrowers to prepay within a month, creditors still pay the full amount plus interest.
Amendments in the CBK Act will help shield consumers from high-interest rates as well as offer transparency on terms of digital loans.
Scope Markets Kenya customers to have instant access to global financial markets
NAIROBI, Kenya, Jul 20 – Clients trading through the Scope Markets Kenya trading platform will get instant access to global financial markets and wider investment options.
This follows the launch of a new Scope Markets app, available on both the Google PlayStore and IOS Apple Store.
The Scope Markets app offers clients over 500 investment opportunities across global financial markets.
The Scope Markets app has a brand new user interface that is very user friendly, following feedback from customers.
The application offers real-time quotes; newsfeeds; research facilities, and a chat feature which enables a customer to make direct contact with the Customer Service Team during trading days (Monday to Friday).
The platform also offers an enhanced client interface including catering for those who trade at night.
The client will get instant access to several asset classes in the global financial markets including; Single Stocks CFDs (US, UK, EU) such as Facebook, Amazon, Apple, Netflix and Google, BP, Carrefour; Indices (Nasdaq, FTSE UK), Metals (Gold, Silver); Currencies (60+ Pairs), Commodities (Oil, Natural Gas).
The launch is part of Scope Markets Kenya strategy of enriching the customer experience while offering clients access to global trading opportunities.
Scope Markets Kenya CEO, Kevin Ng’ang’a observed, “the Sope Markets app is very easy to use especially when executing trades. Customers are at the heart of everything we do. We designed the Scope Markets app with the customer experience in mind as we seek to respond to feedback from our customers.”
He added that enhancing the client experience builds upon the robust trading platform, Meta Trader 5, unveiled in 2019, enabling Scope Markets Kenya to broaden the asset classes available on the trading platform.