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Sixty people were killed and over 145 were hurt in a terror attack at a concert hall outside Moscow. It's the deadliest terror attack in Russia in two decades. CBS New York's Dick Brennan reports.

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There are lots of things that can go wrong at the gym. And if you want to get in shape and do it safely, it's best that you avoid these five common beginner gym mistakes!

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

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Why is it that only about 10% of us succeed at a fat loss diet? Well, most of what people learn about how to diet to lose fat is wrong, and just sets you up for failure. But after over 10 years of studying the science, working with top dietitians, and testing on thousands of clients, I want to share a game-changing weight loss diet that I guarantee will work for you. But pay attention, because every detail in this fat loss diet matters. Here’s the best diet for fat loss.

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First, understand that any weight loss diet (keto, intermittent fasting, carnivore diet, etc.) all have 1 goal: to get you in a calorie deficit. But rather than cutting out foods for your fat loss diet, the first step in our diet is actually the opposite, eat more. But not just any food. I'm talking about protein. It's not only extremely filling, but high protein diets have been shown to lead to more fat loss during the diet and are also more effective at preventing fat re-gain after the diet is over.

Continuing the theme of eating more, let's talk carbs. The keto diet is popular, where you completely cut out your carbs. But when you cut out carbs, almost all of that initial weight loss is from water loss, not fat. Cutting out carbs often leads to low energy because they’re your main source of energy. The research is clear, as long as you are in a calorie deficit and eating enough protein, you’ll lose fat regardless of if you’re eating a ton of carbs or none at all. That said, the calories from carbs can add up fast. A good strategy I personally use in my weight loss diet plan is saving most of my carbs for before and after my workout for when I need the most energy, and then add them into my other meals depending on if I have the room for it.

There is 1 more food group we’ve yet to cover: fats. Fats are special because carbs and protein contain only 4 calories per gram. Fats, contain more than double this at 9 calories per gram. This is what makes them so easy to overeat. There's obvious fats like desserts, cupcakes, or oily fries. But the real problems are often the hidden fats that pack on the calories without us even noticing. But just like with carbs, you shouldn’t completely cut out your fats. You should have them in moderation or try to make calorie-saving swaps.

Alright, so you need to include protein, carbs, and fat in your diet, but what should your meals actually look like? Follow the balanced plate concept. Fill ¼ of your plate with a protein source. Next, to keep you full, fill ½ of your plate with vegetables and/or fruits. Lastly, balance out the last ¼ of the plate with either carbs and/or fats. Now what’s just as important as how you balance your plate is how often you eat. Don’t skip your meals. Personally, I eat at least 3 or 4 main meals per day spaced out by around 3-4 hours from each other. Then I’ll add in 1-2 snacks or fruit between my meals when I find I’m the most hungry. 

So far we’ve talked a lot about food when it comes to how to diet but one of the first things people look for to shortcut their fat loss journey are adding supplements. Now while there are a few supplements that can help you fill in the gaps from your diet, such as Omega-3, zinc, and Vitamin D, there is one supplement that’s probably the single best fat loss tool you can invest in. The protein shake.

Now what’s just as important as how you balance your plate is how often you eat. Don’t skip meals. And speaking about when you eat, did you know that WHERE you eat also matters? Eating in front of a TV is one of the strongest predictors of being overweight. A few other studies have shown that slowing down your meal by taking more bites before swallowing, using chopsticks or eating with smaller utensils, has a powerful effect  on reducing hunger and potentially boosting fat loss. 

Finally, a few mindset tips: avoid all or nothing. Give yourself permission to have your favorite treats every now and then during your weight loss diet and don’t beat yourself up if you ever end up overeating for a day or two. And implement everything I’ve shared about the best fat loss diet at your own pace. You’ll make way more progress losing half a pound of fat every single week consistently rather than losing a lb or two on some weeks and then gaining it all back again on other weeks. Lastly, remember that your weight loss diet doesn’t have to be boring. Create a diet you actually enjoy because that’s what you’ll be more likely to stick to in the long run.

The ultimate guide for beginners on how to trade stocks. If this video gets 1,000 likes I will be making a complete A-Z guide on everything you need to know to become a successful trader. Hopefully, this will help a lot of you new guys out! Enjoy!

If you learned something new, leave a like!

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Learn how to make $5,000-$10,000 per month trading forex 👉 https://jeafx.com

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Forex trading is a massively profitable skill that can bring you time, location & financial freedom when mastered. In this full beginners guide to forex I take you through every step of the learning journey & show you how to build a profitable trading career for yourself! Learn how to take profitable trades & master forex trading, even if you have ZERO experience.

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12:50 - Lot Size
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15:27 - What is margin?
16:10 - Setting up a trading account
16:46 - MetaTrader 5
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18:40 - Take Profit
19:12 - Risk vs Reward
19:44 - How much money do you need?
19:58 - Prop firms explained
20:57 - Tradingview charts
21:17 - Trading Psychology
22:48 - Live Trade Examples
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24:37 - Supply & demand zones
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I went back to one of my favourite areas in the world: the Alps, in winter season this time. Enjoy the best drone shots I took in Germany, Italy, Slovenia, Austria and Switzerland.

Shot in 4K with the DJI Mavic 3 and DJI Mavic 2 Pro drones.

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vegan now lads
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Good Vibes Music 🍀 Songs that makes you feel better mood ~ Chill Vibes

Hello everyone!~ Welcome to Chill Vibes @chillvibesplaylist

Get ready to elevate your mood with some good vibes music! These songs will help you feel relaxed and happy - perfect for chill vibes music and positive energy. Sit back, relax, and let the morning music wash over you.
Need some good vibes music to lift your spirits? Check out this morning music playlist of songs that will make you feel better and chill out. Add these tunes to your playlist for instant mood boost!

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Unwind and relax with these chill vibes music that will instantly improve your mood. Let the good vibes flow and lift your spirits with these morning music.

Starting the day off on a positive note is the key to a happy and productive day. This happy morning music will help you to get into the right mood and start your day off with a spring in your step!

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My self-titled EP featuring "Karma" & "Medicine" is out now!!! Listen here : http://queennaija.lnk.to/EPYD

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Music video by Olivia Rodrigo performing good 4 u. © 2021 Olivia Rodrigo, under exclusive license to Geffen Records

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