How Much Water Do You Need?

Personal Training How Much Water?

By the end of this post you will know how to work out, how much water you need per day, and what counts towards your daily intake.

Why is water important?

I know you have heard it before we need to drink more water. It’s defiantly true we do! Your hydration effects everything in your body and your performance! If you lose 2% of your body-weight in water it can effect aerobic performance, and if you lose 3% of body-weight in water it can effect your strength levels!

It worth mentioning to that both losing weight and muscle tone are also affected by dehydration. So that means if you’re doing everything right but you have overlooked water intake, your weight-loss or toning efforts just won’t happen as quickly. As for the health benefits of drinking enough water there is a seemingly endless list!

How much water should you be drinking per day?

How much you need is very different from person to person. Things that effect how much water you need are:

• How much exercise you do and type of exercise (the more you exercise the more you will need)

• Your climate (the hotter it is the more you need)

• Daily activity amounts (the more active you are the more you will need)

• What type of person you are (some people just sweat more than others)

Ways to work out your daily water intake

1. For every 23kg of body weight you drink 1 litre of water

''I weigh 66kg so I would see how many times 23kg fits in to 66kg which is roughly 2.8 times''

So per day I would drink 2.8 Liters per day. Personally I would round that number up and just aim for 3 liters because it’s easier.

2. Drink enough water to have 5 clear urinations per day.

To accomplish this drink as much water as needed to give yourself 5 clear urinations per day, and keep track of how many liters this is.


You may be reading this thinking” I do get enough water but I’m still thirsty", and I’m urinating more than 5 times per day”.

If you are this is great you are drinking enough water but you may not be absorbing it.

Ways you can increase the absorption of the water you drink are:

• Adding a pinch of Himalayan sea salt to every litre of water you drink (It must not be normal table salt as this has been stripped of all minerals)

• Lightly salting to food at meal times will also help

What beverages count to your daily water intake?

The short answer is everything but alcohol! This is because alcohol makes you lose fluids faster than you can replace them. Yes you herd that right, everything from soft drinks, tea, coffee and milk still hydrate you. But are they healthy or the best thing you can drink to hydrate yourself? Defiantly not! The best thing you could be drinking is water.

How to best apply this information to your life?

Do the calculation to start with and while consuming this amount of water,  see how it affects the frequency and colour of your urine. If it's clear and you're going to the bathroom 5 times, that's great you are are on the right track! If not you made need to slightly adjust it to fit your activity level and lifestyle.

If you have liked this post share it with someone who needs to drink more water!

How Much Sleep Do You Need? And Ways To Get Sleep Better

Adam Kite Personal Training How Much Sleep Do You Need?

We all know sleep is essential, and we should be getting between 7-9 hours quality sleep per night. So why are we not getting enough?

My opinion on this is that we are just busy people, we can’t sacrifice doing our jobs, taking care of our family or our social life. But we can get away with a few hours less sleep each week.

We all have times where we have to get by on a few hours less sleep and this is ok (life happens). But the bottom line is if you don't get enough sleep you will eventually suffer.

What is a good night’s sleep?

It sounds funny, but most of us just don’t know what a great nights sleep feels like! Have a look below at how you should feel after a good night's sleep, and compare that with a bad nights sleep.

After a great nights sleep: you will feel rested, your mind will be clear, and you will feel ready to take on the day.

A bad night’s sleep is the opposite: you will feel like you have been up all night wrestling lions, or have gone 12 rounds with Tyson! You wake up feeling on edge, tired or even panicked.

So what can you do?

Have a sleep routine for results

You’ve got a workout routine, to lose fat and be at your best. Now all you need is a sleeping routine to get the a fantastic nights sleep. Use the following tips to make your own sleep routine.

  1. Wake up and go to sleep the same time each night

  2. Turn off all electrical devices (lcd display alarm clocks, or put your phone face down) and make sure the room is pitch black

  3. Make sure your bedroom is cool (Around 65f or18C)

  4. Drink your last coffee before 12pm. Caffeine has a half-life of 6 hours so if you had a coffee at 12:00 it won’t be out of your system until 00:00!

  5. Avoid using a phone/tablet or any electronic device close to sleeping. It disrupts the melatonin production that you need to fall into a deep sleep

  6. Have a hot bath or shower before bed to induce the cooling effect needed for deep sleep

  7. Self-massage with a foam roller or massage ball before bed increases the hormones that relax your body and prepare you to sleep

There you have it! Keep your caffeine under control, get into a routine of going to bed at the same time, Black out your room and use relaxation techniques (deep breathing, massage, hot shows or baths), to get a great night’s sleep.

BIG Exercises = Fat Loss

Do you want to…

• reduce fat?

• Increase muscle (the tone and shape)?

• reduce your risk of injury?

• be fit for life?

• get more done in 30 minutes than you get done in one hour of inferior exercises?

Look no further than BIG EXERCISES.

What is a BIG EXERCISE? “BE”

A BE is also known as a compound exercise and is one that uses multiple muscles at the same time.

Good examples of BE’S are:

Body weight: Squats, press-ups, lunges, planks, and mountain climbers

Kettlebell: KB swing, KB clean and press, KB rows, KB snatch KB squats, KB lunges and KB Turkish get ups.

Free weights: Deadlifts, Bent-rows, Clean and presses, Bench presses, Squats and Lunges

There are lots of ways you can put them together in a workout. I’m going to show you a HITT workout I use with my online clients that workout at home. You need no equipment except a mat and plenty of space.

Incase your thinking “what’s HITT?” here’s a very quick description

HITT stands for high intensity interval training. You work very hard for a short time (Usually 15-30 minutes). Workouts consist of intervals of hard work and rest. HITT is not for everyone and can be extremely challenging. If in doubt always consult your GP before jumping straight into any workout you haven’t done before.

Here’s the workout “you can follow along and workout with me in real time if you like?”

The workout consists of 6 exercises to be done in pairs (45 seconds work with 15 seconds rest).

1st pair

  • Burpees

  • plank

2nd pair

  • Lunges

  • Press-ups

3rd pair

  • Sideways squat

  • Mountain climbers

The workout above will reduce your body fat faster than just doing cardio alone (think of it as cardio with weights).


Prioritising the big exercises is a must for anyone who wants to lose body fat, build some muscle and tone their body. Not only that but doing the exercises that we are built for keeps you strong, supple and able to take on life’s challenges!

If you have any questions about the workouts shown just leave comment below

Cardio VS Weights


Do you often spend hours and hours in the gym doing cardio only to get mediocre results for your efforts? I’m not saying cardio exercise is bad for you, just that it won’t give you the results you’re after. There are some exceptions – if you are training for a long distance event, then you should train specifically for that event. A good example of this would be a marathon – to get good at running you have to run – there’s just no other way.

But if you’re goals are not event-related, such as, fat-loss, increased muscle tone, increased metabolic rate… then you need to do some form of resistance training. It is really not that complicated so let me explain… 

More muscle = A Faster metabolism…

A faster metabolism = More calories burned…

Burning more calories than you eat = Fat-loss!

The more muscle you have, the faster your metabolic rate, the more calories you will burn every day (even at rest). That’s awesome, right? Now, I know what you thinking ladies, (“If I lift weights I will get too muscular?”). Let me just say, it’s not going to happen!

Doing resistance training doesn’t mean you have to lift a lot of weights, but your exercise regime should include some of the following:

Body weight training

You can do this with minimal equipment on your own or in a class setting. Bootcamps and HIIT classes use body weight training, and are a great way to meet new people and learn moves that you could use at home or at the gym in your own time.

If you are local to Guildford, why not join my Tuesday morning HIIT class at 6.45 or my Thursday morning body blitz class also at 6.45am? These classes combine weight training and body weight training. So whether you’re just starting out or you’re more advanced in your training, this will definitely help you.


Weight training

The best thing about this type of workout is that if you know what you’re doing, it can be done in 30-45 minutes! The only cardio you have to do will be in your warm-up and cool-down meaning you will be in and out of the gym in one hour tops!

You can use kettlebells, free-weights, medicine-balls, tyres, etc. – the options are endless. To build muscle you want to use a weight that allows you to complete 6-12 repetitions with great form. The amount of weight is different for everyone, so don’t feel you have to be doing the same weight as someone else – it’s your body and you will be different!

Now you know what you can lift and what repetitions to use, have a look at the workout below where I have mixed bodyweight training and weight training together:

All exercises to be done back to back with no rest until all are completed (1 round). Rest until you feel good to go again and repeat for up to 5 rounds.

1 Goblet squat 1×12

2 Press-ups 1×12

3 Standing single arm row 1×12 each side (another option is to do them on a bench)

4 Single leg hip raises 1×12 (do 12 each leg)

5 Side plank (45 secs each side)


Training with resistance can be a lot more fun, and you will get better results for your efforts. You also will spend less time in the gym so you will have more time to do the things you love doing.

“If you struggle with planning for your workouts and finding the balance between weights and cardio, book for a free online training consultation. If you would rather see me in person come meet me at the Spirit Health Club Guildford where based on your goals and a current fitness level, I can advise you on the best workouts that will work for you!”

The truth about dieting and fat-loss


Nutrition itself isn’t complicated and if you are dedicated to change it for the better you will get results. The real question is: where do you start?

Before I get to that let me just say that your nutrition is the most important thing you could be changing right now. If you want to lose fat and gain a fit healthy body. Ultimately this will result in increased confidence and energy and better health

It doesn’t matter how hard you work out if you change nothing about the way you eat on a daily basis you won’t get the body you want.

So what does it come down to?

You have probably heard the expressions “You can’t out train a poor diet’’ and “abs are made in the kitchen” I can’t tell you how true this is... And yes I know you think you know someone who can eat what they like and stay slim They are the exception, not the rule and I wouldn’t be surprised if they actually consume fewer calories than you think they do.

So what about the rest of us, the unfortunate mortals?

Well, I can pretty much guarantee you if you have a calorie deficit each day and limit the number of carbohydrates to suit your particular lifestyle you WILL lose weight... Let me explain further:

Calories in vs calories out

Could it really be this simple? The answer is yes and no. You definitely need a calorific deficit to lose weight – that is fact. But could you still lose weight if you ate your daily calorific allowance in doughnuts? There have been many articles in the media claiming that we can lose weight eating highly processed junk like McDonald’s or KFC. As usual, the media only gives you a small part of the truth.

SO yes, it is possible to lose a bit, BUT it’s not going to get you the results you want. It will also screw up your body on the inside! So let’s just say that’s a really bad idea and move on...

However, if you ate the same amount of calories of non-processed, food that you have prepared yourself, you’re heading in the right direction. Not only will you be fuller and drop a dress size or two but your body will love you for it. Which brings me to my next point:
You can't eat carbs… I laugh every time I hear this!

Of course, you can eat carbs! You need carbs if you are an endurance athlete, but if you are sedentary most of the time then eating lots of them will have a negative effect.

You can cut out carbs completely for a while, it is a great tool for fat-loss, and you will get great results but you can’t do it forever. Moderation is the key for long-term fat-loss.

How much protein, carbs, and fats to see a change in the mirror?

Go higher on the protein and fat, lower on the carbs with most of them coming from green leafy vegetables – simple as that!

Imagine on a plate you had 50% as protein, 30% carbs and 20% fats, that’s a great ratio for most people to get to their goals. Just make sure your portion sizes are on the smaller side for each meal, this will stop you overeating. Have a look at example plate of food below.

Fat-loss example meal

As for how many meals per day, go for three meals and one to two snacks. So your typical day of food might look like:

7am-Meal 1 (breakfast). Spinach and chive omelette with a cup of black coffee

10am-Snack Peanut butter on celery and a cup of green tea

1pm-Meal 2 (lunch). Diced chicken breast you cooked the night before with a chickpea salad. See this recipe here Link to the recipe- Avocado salad recipe.

3pm-Snack 2 (optional). Apple with 12 almonds and green tea.

6pm-Meal 3 (Dinner). Fajitas without the wraps (swap the tortilla bread for large lettuce leaves) and double the veg. Still have the rest of the ingredients like cheese, avocado and salsa but have it in moderation.

Also, make sure to sip water constantly through the day as well as your other drinks. This will help with digestion.


So what is the take home from this?

  • For those of you who want to see a change in the mirror, you must be in a calorie deficit whether it’s through training or diet. All though I don't recommend counting calories to my clients, it can be a useful tool to get to know the energy value of food. But simply eating the right foods will leave you feeling full and less likely to overeat. With this approach, you won't even need to count calories!

  • Eat unprocessed foods 85-90% of the time, eating carbohydrates in moderation. So if you eat 3 meals a day over one week you would eat 21 meals, and out of these 21 meals, 2-3 would be your guilty pleasure meals you have been craving (eat in moderation of course)


  • Other ways to achieve a negative energy balance and limit the number of carbohydrates would be to find a diet plan that already does the above. Diets plans like the paleo diet and clean eating diet, will help you achieve the above without measuring a thing! Are they the best diets out there? If it works for you then absolutely, there are no absolutes when dieting because everybody is different. Find what works for you and stick to it!


  • If you take anything from this post it would be that having everything in moderation, whether it’s carbs, chocolate or alcohol, you will still be able to get to your results while having a life. Restricting yourself completely from the foods you love will only make you think about them more, usually resulting in bingeing when you fall off.

If you have enjoyed this post share it with a friend that needs it - sharing is caring. Also, leave comments below to let me know what else you would like to learn about.