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<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. >