CHOOSE YOUR 2020 GOALS

1 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

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.

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.”

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.

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.”

2 Drop Two Jeans Sizes

 AS WELL AS GIVING YOUR OLD LEVI’S A NEW LEASE OF 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 75KG, FOR HIS HACKS

Fuel Your Training

“I’m doing more cardio, so I’ve changed my diet,” says Kerridge, a former zero-carb devotee. Slow-release carbs should be on your menu before and after workouts, so you’re never short of energy: “If you have too much of a calorie deficit, your fitness will suffer,” he warns. Target a 2:1 carb-toprotein ratio