

<1

                ** Calorie Burn Calculations **

       
     The calorie burn calculations are for your
     reference. Much of the data contained herein
     is merely for information, but if you feel
     you burn more calories by engaging in one of 
     the more intense activities contained in the
     list, you can add the extra burned calories 
     to your daily record.

     For instance if you go for an 'exercise-walk'
     then you might want to add the calories computed
     in this part of the program to the daily record.
     We don't recommend trying to calculate your
     calories burned by adding time asleep, sitting,
     etc. These figures are simply for general
     information.
       
     To calculate additional calorie consumption
     choose the activity listed in the box closest 
     to the one you have performed. You can do this
     by using the mouse and the 'scroll-bar' at the
     right side of the box, or by using the up/down
     arrow keys, or by typing the first letter of
     the activity.

     Once you find the suitable activity, either
     double-click it with the mouse or press [ENTER]
     while it is highlighted to select it.
     
     Once selected a box will open asking for your
     current weight. This should be your ACTUAL weight,
     not your target weight.

     Then a second box will open asking for the duration
     in minutes for the activity. After inputting this,
     a window will appear showing the activity, the
     duration and the approximate number of calories used
     under these circumstances.

     Note that although this data should be fairly accurate
     for most individuals under 'normal' circumstances, there
     ARE many factors which may infuence it's accuracy such
     as temperature, age and degrees of intensity.

>

<2


                   *** General Information ***


     These days many people are trying all kinds of 
     methods in order to lose weight, get in shape
     and be healthier.

     -----------------------------------------------
     It is always recommended to consult your doctor
     prior to any major change in diet or exercise.
     -----------------------------------------------       
       
     After personally being interested in physical
     fitness since very young (I got a set of weights
     when I was about 8 years old) and more recently
     in middle-age doing a large amount of research, my
     own conclusion is that ANYONE at almost ANY AGE
     unless serious physical disabilities do not allow,
     can get themselves to look and feel fit.

     The information used in this program is from a
     variety of expert sources as well as from personal
     trial and error experience. No guarantee is made
     that any particular goal will be met by any user
     and the recommendations are certainly NOT for
     everyone.

     The methods are NOT miracle methods or really anything
     very new (except for new information) and depend on
     YOU to carry them out. This program can only give
     you guidelines and help you to track your progress,
     YOU have to do the rest.

     Basically the plan calls for eating habit modification
     and exercise. Most experts agree that miracle methods
     do not really work and many have harmful side effects.

     I hesitate to use the word DIET since those are usually
     temporary. If you are overweight you will need to
     change your eating habits (and probably shopping habits)
     but not ever by being hungry. The change should be 
     permanent, at least to a degree.

     Mostly this program is concerned with your FAT intake
     and your calorie burning. Nowadays there are MANY 
     fat-free or low-fat foods available which will fill
     you up as much as any which contain fat. Almost all
     products now have a label on them indicating these
     levels. USE THEM!

     After you SET UP the file for yourself (the first step),
     a maximum FAT intake per day will be calculated to 
     reach your target weight. I suggest trying to intake
     about 70% to 80% of this figure until you reach your
     target weight. Naturally this will depend on how many
     'extra' calories you burn so this is a general figure.
     Don't overdo the calorie intake either, but don't
     be as concerned with it as with the FAT intake. Most
     experts agree calories from FAT are much more easily
     converted to body fat than other calories. Also low-
     fat foods tend to have much fewer calories.

     Then the next step is to exercise. I have found that
     using weights to a small degree is very beneficial
     since it builds muscle and maintains tone. The more
     muscle you have, the more calories your body burns
     whatever you are doing. Aerobic exercise 3 days per
     week (walking, running, cycling, etc) and weights
     3 days per week is ideal. There are many books
     available about simple weight training and you need
     not buy weights to do it. Use a chair, a can of beans,
     your own weight (as in push-ups), etc.

     A good fitness program will not promise you to lose
     10-20 pounds a week or any such drastic amounts. There 
     are tests which have shown very harmful effects of 
     crash-diets where calorie intake is cut in half, etc.
     With these you might lose MORE than FAT, you can
     also lose lean body-tissue. If you reduce your fat
     content AND use weights some of the fat loss will be
     added back as muscle.


     You might lose a few pounds per week or so. It
     takes about -3500 calories to lose 1 pound.
     (You need to burn 3500 MORE calories than you intake.)
     If you weigh yourself every day you will probably
     see a fluctuation. This is normal...the weekly or
     monthly trend is what counts. Many factors infuence
     your weight at any given moment.

     The less 'excess' fat your body has, the slower it
     will (and should) reduce the fat percentage.

     The program does NOT record Cholesterol although
     this is a serious thing to control. The main
     reason we did not include Cholesterol is that if
     you generally stick to Low-Fat foods, you probably
     won't intake a large amount of Cholesterol. Sodium
     is not tracked either, since although Sodium CAN
     be a problem for some people it is not necessarily
     connected to weight and muscle fitness, which is
     the purpose of this program.


     Follow your guidelines for 30 days and you'll 
     probably notice some nice changes. In 6 months or 
     a year you may have a new physique (which you should 
     be able to maintain).

     Once you reach your target weight, gradually add
     a few more calories to your diet until you feel 
     it has balanced out. (Don't go to an extreme).

     
     
     BEYOND GetFit.....

     If you feel you need more personal attention, I am
     available for personal consultation. Please write
     me at the address within for more information about
     personal fitness consultation.




>


<3


                   ***   GETFIT v5.6 ***
                        (For Windows)
                       
                     Copyright  (C) 1994-1996
                          Eric Jarrett
                         P.O. Box 34749
                      Richmond, VA  23234





  DISCLAIMER:
  
  We offer no warranty for GETFIT  Version 5.6 whether
  express or implied, including without limitation any
  implied warranties of merchantability or fitness for a
  particular purpose. We will not be responsible for any
  special, incidental, consequential damages, either direct
  or indirect resulting from use of this product. The user
  bears all risks as to the quality and performance of this
  software, and in no case shall the liability for any
  damages ever exceed the price paid for the software.

  As always, you should make a backup copy of your original
           disk. Please refer to your DOS manual. 

        
        
  REGISTRATION & SUPPORT:
     
  This program is 'shareware'. this means that although it IS
  copyrighted, you are permitted to use, copy and share it as
  desired, EXCEPT: 1.) It MUST be copied IN FULL, with all of
  it's files, including this one. 2.) None of the files may 
  be altered in any way, and 3.) No fee may be charged for it, 
  except for a small copying/distribution fee by distributors.
  
  HOWEVER: If you like the program, and would like to support
  the development of quality, low-cost software such as this,
  you should register it with the author. To register, if you
  have a printer, select Print Invoice from Help menu , or if
  not, then send your fee to the address below.
        
  Although a considerable amount of time & effort went into
  this program, the registration fee is only $16.50. And if
  you enclose an additional $3.50 (S/H) ($20.00 total)
  we will promptly ship you the newest registered version
  of GETFIT with any improvements we have made. The REGISTERED
  version offers several PRINT options, allows Editing of or
  adding to the food data up to 800 entries, hot-keys for many
  main commands plus up to 1000 recipes may be kept in the
  recipe module, plus more graphics and other improvements. 
  We will also send a list of other programs we offer.
        
  For Registration outside the US, add $5.00 instead of
  $3.50 for shipping/handling for a total of $21.50 US.


  Be sure to specify your DISK SIZE & TYPE (High Density or
  Double Density).
        
  ***   Only U.S. Check or money order will be accepted. ***
        
        
  For further information, registration or support, contact:


       
                    * Eric Jarrett
                    * P.O. Box 34749
                    * Richmond, VA. 23234

  Please be sure to specify the program name & version, 
  and where you obtained your copy. (The BBS or catalog).
         
         
  If you have a modem, you may either download our programs
  or leave us a message at either of these BBS'S:
         
         
     -----------------------------------------------------
     - Blue Ridge Express(ERICJ Sub-Board): 804-790-1675 -   
     -                      Or                           -   
     - Valhalla BBS.......................: 804-560-0701 -   
     -----------------------------------------------------
>


<4

                    *** Entering/Editing Data ***


     This is probably the 'MAIN' part of the program. Here
     you can view your statistics,  add data for a new day
     or change data entered earlier.

     Note: If the text and screens appear too small, go into
     Windows Control Panel and change your screen settings.
     The program was written using 640 X 480, and any settings
     much higher than this may make the text too small.


     There are 3 'buttons' as follows:

     Search: 
     This may be used to search for any specific data. 
     You don't need to put an entire string in to
     search, all you need is any part of any of the data 
     you are looking for. For example, all files will have
     a '-' in the dates, so if you input a dash '-' as the
     search-string you should access ALL of the data (as
     long as there aren't over 500 dates in the file, 500
     is the maximum).

     If you want to search for a specific date, input the
     entire date as MM-DD-YYYY. Or if you want to see only
     a certain year, just input the year (in this case you
     MIGHT get more than just that year if there are any other
     1994 strings in the file.

     Add:
     This button is for adding data for a new day. A window
     will open in which to input the Date and other data
     as prompted. After adding it, you should press the Save
     button there to save the new data. Note that if you try 
     to save 2 groups of data under the same date, you will
     be warned, since data added to these records later may
     not be properly computed. You may have up to 500 entries
     of data (500 dates) in each file and have as many files
     as your disk drive will hold. 
     
     Records are added to the end of the data-file unless
     the program finds a record marked as deleted, then it
     will use the removed record's position. This keeps the
     data file always at a compressed size.
     
     Exit:
     This button exits the Data Edit/Add area.

     
     Also, you can manipulate the data listed. If you are
     looking for a particular date, enter the first number
     of the date and it should then appear highlighted.

     Or, you can use the arrow-keys or the mouse on the
     scroll-bar at the righthand side to scroll through the
     listing.

     You can also edit and view the detail of any listed
     date by pressing [ENTER] while the entry is high-
     lighted OR by double-clicking it with the mouse. In
     either of these cases, the add/edit window will open
     and you can make any changes you want there. You must
     Save the data again to replace the old after making
     any changes. You will also see that the Remove button 
     is now activated. Pressing it will Remove the current 
     entry. (The Remove button is deactivated when you 
     opened the edit window by pressing Add).


     At the bottom of the list are some target figures as
     entered during New User Setup as well as some running
     totals and a calorie variance to show if you are
     intaking too many (or too few) calories. 

     There is no running total for fat intake since even
     though fat intake is generally MORE critical than
     total calorie intake there is no easy way to gauge
     weight loss from fat intake levels because the intake
     of other calories has a large effect upon weight.

>



<5
                
                     *** New User Setup ***


     The first thing you should do to begin using this 
     program is to set yourself up in the New user Setup
     part of the program.

     The Window which opens when you select this from the
     main menu has several fields of information which the
     program uses to compare your ongoing progress to.

     Goals will be set by the program based upon your input
     and formulas generally accepted by experts to arrive
     at a 'Target weight'. This target weight will then
     determine your maximum FAT and CALORIE intake per day.

     First, you must enter your SEX (M or F) since height/
     weight calculations are different for men than they 
     are for women.

     Then you input your height in INCHES. After you press
     [ENTER] here your 'Ideal Weight' will be displayed.
     The range shown for ideal weight is just a guideline
     and might not be exactly right for everyone depending
     on your particular build. However it is based on
     normally accepted data and formulas so you aren't
     likely to vary much from the range.

     You may then input your Target Weight. Normally this
     would be in the range of your ideal weight. After
     inputting this, and pressing [ENTER] you will see
     data for your maximum FAT, Calories from FAT and
     calorie intake per day.

     I suggest trying to intake about 70 to 80% of this
     FAT figure if you intend to lose weight, but then to
     level off when you approach your desired weight.

     After all the data is entered, you may either re-enter
     (in case you simply want to see other results, check
     someone else's data, etc.), Save the data which will
     create a new user file with this data contained in it.
     
     *IMPORTANT*
     
     NOTE: The program automatically loads a data file called
     DIET1.DDF each time it is started. This is for ease of 
     use when being used by one user. If MORE than 1 user is 
     using the program, save your data under a different
     file name when setting up, then you must LOAD your file
     each time you use the program to access that data. Any
     number of users may use the program, using different
     data files. You can use any name for additional files
     (up to 8 characters), but they should always end with
     the extension '.DDF' which the program WILL ADD if you
     do not.

     NOTE: If you try to save a User Setup to a filename which
     already exists, you will get a message that "[FILENAME]
     already exists" and an option to Overwrite the file or
     select a new file name. If you choose to Overwrite the
     setup, it will ONLY change the User Configuration in that
     file, it will not delete the file or any of the daily
     data contained in it. Therefore, you can change a user's
     configuration (target weight, etc) at any time without
     losing the other daily data in the file. If you want to
     completely remove a data file and all the data it contains
     you must do it from DOS or Windows.
     
     Although a data file is limited to 500 records, you may
     create a new data file at any time by going through the
     New User Setup and saving the data to a new file name.
     
     You are then ready to start entering your daily data.

>


<6

                        *** Food Data ***


     The Food data contined in this program is from several
     reliable sources, however it should be kept in mind 
     that it can only be approximate and should be used as 
     a guideline.

     There are hundreds of foods listed and for each one
     the portion, Fat and Calories will be shown.

     When the Food window first opens, ALL the food in the
     data file will be listed. There are several ways to 
     find a particular item.

     1. Press the first letter of the item and the first
     occurence of that letter in the name will be shown.
     Press it again and the second will appear, etc. etc.
     When the last occurence has been displayed, the
     first will come up again.

     2. Use the Page-Up/page-Down keys or the Arrow keys
     to scroll thru the list.

     3. Use the mouse on the Scroll-Bar at the right side
     of the list to go up or down in the entries.

     4. Press the Search Button with the mouse 
     (Or ALT + 'S') and a window will open asking for a 
     search-string. Enter any letter or group of letters
     (or numbers) here and all entries containing those
     characters will be listed.

     NOTE: No Sodium or Cholesterol is tracked by this
     program. Sodium is a separate problem not usually
     related to weight or the kind of fitness this program
     is concerned with. Cholesterol should be watched by
     everyone and is not so difficult to avoid (nowadays)
     since it is always listed on products and it seems
     most people are now very concious of it. Generally
     following this program's recommendations, Cholesterol
     should not be a large part of one's diet.

>


<7



                            INVOICE


     Remit to:                           From:

     Eric Jarrett                        ______________________
     P.O. Box 34749,                     ______________________
     Richmond, VA. 23234                 ______________________
                                         ______________________

                                         Contact Person:
                                         ______________________
                                         ______________________

        
        

    Check Below:        (U.S. Funds Only, please!)
  
    _________ Register GetFit v5.6-------------------:   $16.50 
                
    _________ Postage/Handling for registered version:   $ 3.50                            

    _________Shipping for outside of US--------------:   $ 5.00

                                             Total:    ________
  
  
    Upgrades shipped on 3.5 inch High Density Diskettes.

       
    NOTE: GetFit v5.6 (Evaluation copy) has already been delivered. 
          This invoice is for additional items as specified.

       ___Check here if you would like information on other
          offerings.
  
   OPTIONAL: In order for us to know where our most successful outlets
   are for our software, we request the name of the catalog or BBS from
   which you obtained your copy. (Not REQUIRED)

                         _____________________________________________
                         _____________________________________________
                         _____________________________________________
                         _____________________________________________

>

<8

                     *** Workout Advisor ***


     The workout advisor is a graphic description of weight-
     type exercises which covers all the major muscle 
     groups and can be done without any special equipment 
     or even weights.

        -----------------------------------------------
        It is always recommended to consult your doctor
        prior to any major change in diet or exercise.
        -----------------------------------------------       

     When this is chosen from the main menu a window will open
     showing 5 upper-body exercises, if you click the Lower
     Body button it will display 5 lower-body exercises with
     descriptions.

     Usually a 'set' of exercises consists of at least 10 
     'reps'(a 'rep'is the number of times each excercise 
     is completed.. one complete exercise is one 'rep').
     
     Usually 2 to 3 'sets' (a set is a group of 'reps') is
     recommended, but see how you feel while doing them and
     do NOT strain yourself, especially if not used to these
     types of exercises.
     
     There is no need for anyone to be fearful of turning
     into the incredible Hulk after doing these exercises.
     If you are a female, you would probably require large
     doses of male hormone to notice huge, bulky muscles
     popping up and even if you are a man in your prime,
     NOBODY turns into the Hulk overnight.

     If you are not used to exercise you should expect to
     feel some muscle strain for a few days after you begin
     these routines, but it should then go away. If you feel
     immediate discomfort while doing them you should stop
     immediately. (Aside from simple muscle tiredness).

     Weights are generally recommended every SECOND day
     so your muscles can rest in between. A warm-up is
     also recommended as well as stretching before and
     after exercising. You should also do some more aerobic
     type exercise, maybe on the non-weight days. There
     are many excellent books available on the subject.

>

<9

                     ***Recipe Module***

      

      When Recipes is chosen from the File pulldown a recipe
      data window will open. The data file RECIPE.DAT is
      needed to run the module. You will see a recipe number,
      and input fields for Name, Yield, Calorie, Fat, Protein,
      and Fiber. Underneath there are 10 boxes for ingredients
      and then a large box for instructions.

      To browse the recipe file, click on the arrows forward
      or backward. You may also pull up a recipe by it's
      number by clicking on GO # and entering it's number in
      the input box. Or you may search by pressing the Find
      button. When the Find button is clicked, another window
      will open to enter your search string. There are also 3
      buttons above the search string input field allowing
      you to search by Name, Ingredient or Instructions. After
      inputting your search string, either press [ENTER] or
      click the Search button next to the input field.

      Note that when searching you need not input a whole
      word. For example if you input just a letter 'a', all
      recipes with an 'a' in the name will be matched. The
      search is also NOT case sensitive.

      If there are matches, another list box will open 
      containing them. If you scroll through the list, you
      will see them each appear on the main recipe screen.

      You can also add recipes by pressing the ADD button
      and entering the data in the fields, and then press
      SAVE. Be sure to enter a recipe Name as this field is
      used if you decide to delete. Recipes without a name
      are marked for deletion.

      **NOTE: This version only allows 25 recipes, registered
      version allows up to 1000***

      To change a recipe, simply change the data in the field
      and then press the SAVE button. 

      To remove recipes, simply remove the name from the recipe
      Name field and save it. Then you can select compress
      RECIPE data file from the Utilities menu and the file
      will be rewritten without the recipes which have no name.

      The Print option will print the current recipe to your
      default Windows Printer.
>

<10

    Working out with weights:

    Everyone should do SOME weight-type exercise as well
    as aerobics. The benefits of weight-training are
    increased strength, better appearance and muscle
    tone. The increase in muscle can also help you to
    burn more calories.

    The following are some guidelines which
    may help you reach your personal goals.

    Do some light aerobic warming up first for at least
    10 minutes. Then stretch each muscle group for 20
    to 30 seconds. You should also do about 5 minutes
    of light aerobics and another stretch afterwords.

    To gain SIZE use heavier weight. Use enough weight
    so you cannnot do more than about 10 to 12 reps per
    exercise your first set. (Build up to this, however)

    To gain DEFINITION and ENDURANCE use less weight and
    do up to about 20 reps on your first set of each
    exercise.

    Concentrate on FORM, however, which I feel is more
    important than either of the above.

    If working out with weights two days in a row, try to
    work different muscle groups each day. Muscle growth
    occurs on the day when your muscles are RESTING.
    The exception to this rule seems to be the ABS (stomach
    muscles) which seem to require a workout more often for
    best results.
    
    If you feel pain DURING any exercise, stop doing it.
    There are hundreds of variations to work any muscle
    group and some may work for you better than others.

>

<11

    Aerobic exercise:

    Aerobic exercise is any type of activity which continues
    for an extended period of time, increasing your heart
    rate...usually at least 20 minutes.

    The benefits of Aerobic exercise are to burn fat and
    calories, keep your cardiovascular system in shape and
    maintain your endurance.

    I feel that aerobics should be done for at least 30
    minutes at a time to get the full benefit. Also, you
    should maintain your heart rate at about 60% to 90%
    of your maximum. To test this, you should be taking deep
    breaths, but be able to speak a short sentence and be
    understood. You should break a sweat or you aren't
    working hard enough.

    Or, you can measure your heart rate and compare it using
    this formula:

    Subtract your age from 220. That should give you your
    MAXIMUM heart rate...the rate at which any increase in
    speed would not increase the blood supply. Then take
    60% to 90% of this number, and your pulse rate should
    fall within that range. It's best to take your pulse
    while in the middle of your workout, and only for 20
    seconds. Then multiply it by 3.

    Aerobic exercise includes Walking(fast), jogging,
    swimming, biking, swimming, etc.

    I personally feel that no fitness program is complete
    without strength training(weights), aerobics and
    proper nutrition.

>

<12

    Nutrition:


    A note on PROTEIN... There is a lot of dis-
    agreement on how much protein a person needs.
    This is because it can vary greatly depending on
    one's age, stress level, activities, metabolism,
    etc. Your body needs protein and protein is what
    builds muscle

    There is complete protein and incomplete. To make
    the comparison simple and general, most complete
    protein comes from animal sources...dairy and meat
    products. Incomplete proteins can combine to create
    complete proteins, but this can be complicated.

    Your body cannot store protein, so it is best to
    spread out it's intake as it may be stored as fat
    if you intake too much at one time.

    
    If you are trying to LOSE Weight:

    Avoid sugars and fats. Don't eat late-night snacks
    and try not to eat meals to the point of feeling
    stuffed.

    You should never have to feel hungry to lose weight.
    It's better to eat nutritious foods, feel satisfied
    and then exercise enough to keep your calories under
    control.

    Concentrate more on Aerobic exercise than on the
    weight-training, but do SOME weight-training to build
    muscle which burns calories also. Keep an eye on
    your PROTEIN intake. If you are intaking more than
    1/2 gram of protein per Lb. of bodyweight your body
    may be storing it as fat.



    If you are trying to GAIN weight:

    Concentrate more on non-aerobic exercise such as
    weights, but don't give up aerobics since your
    cardiovascular system needs that too.

    If your protein intake is low, try to increase it
    by eating more non-fat or low-fat dairy products
    or low-fat meats.

    Stay away from sugars, but you might want to eat
    more complex carbohydrates.

>
<13

   Advanced Freeweight Workout

   Note that if you did not do a complete installation,
   this module will not run since the graphic files have
   not been installed. You can run the install (SETUP)
   again from your original files and install them.

   You will need your monitor set to display at least
   256 colors (although the graphics are B&W) and should
   have the screen set at 640 X 480. You can set these
   from within Control Panel.

   If you decide to save some space and have done a
   complete installation you can delete all the .BMP
   files in the program directory if you don't care to
   use the Advanced Workout.



   This section will show you graphically how to
   properly work each major muscle group one by
   one. There are 38 graphics included with this version.
   The registered version adds a few more.

   Although a weight bench and purchased weights
   were used for the examples, the same benefits can
   be obtained in most cases by improvising. No
   expensive equipment was used here, however.

   One nice thing about weights is that you can work
   specific parts of your body which is not the case
   with aerobic workouts.

   For best results it is generally recommended that
   you choose at least one exercise from both the
   large muscle group and the small muscle group for
   each area you want to work. It is also suggested
   that you complete the exercises for the large
   muscle groups FIRST, then do the ones for the more
   concentrated small muscle groups.

>

