Beat Any New Year Goal

According to a US News & World report, 80 percent of New Year’s resolutions fail by February. Setting intentions without having a plan is one of the reasons why. Whatever your goals, we have the advice you need to ensure you stick to your resolutions all year through. You’ll finish the year stronger than you started.

- Scarlett Wrench and Justin Gutherie

01 Perform 10 Strict Pull-Ups

Clocking 10 pull-ups is a serious achievement. Olympic gymnast Nile Wilson explains how to raise your bar this year.

01/ Manage Your Middle

“Most people underestimate how much they use their core during a pull-up,” says Wilson. It’s likely that’s your weak spot. Wilson prescribes weighted planks. Load on a heavy plate and hold for 30-second bursts.

02/ Resist the Machines

Assistance machines offer stability, but that does nothing to prep your core. “Use resistance bands instead, or have a partner help you,” says Wilson. “If you’re almost there, they can support you for that last bit.”

03/ Put Your Back Into It

“Your lats are more powerful than your biceps,” says Wilson. “Focus on squeezing your shoulders together and really tensing your lats.” Engage them before you start to switch on the mind-muscle connection.

04/ Think Negatively

“Try negative reps [just the lowering phase],” says Wilson. “They’ll build the right muscles, even if you can’t pull back up.” Go for a 10-second lowering phase. If that gets too easy? “Add a 5kg weight jacket.”

02 Drop Two Jeans Sizes

As well as giving your old Levi’s a new lease on life, losing fat will trim your risk of a multitude of illnesses. But depriving yourself of food can make your resolve crumble like pudding. We asked chef Tom Kerridge, who lost 76 kilos, for his hacks

Fuel Your Training