

<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 influence 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.

       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 influence
       your weight at any given moment.


       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).

>


<3


                    ***   GETFIT v1.2 ***

                       Copyright  (C) 1994
                           Eric Jarrett
                          P.O. Box 34749
                       Richmond, VA  23234





       DISCLAIMER:

       We offer no warranty for GETFIT  Version 1.2 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. 

   
   *Note that this version has many internal improvements and    
    smoother operation. If you are interested in a MS-Windows
    version, pleas contact the author or check your supplier
    for v5.0 or later.
        
   
   
   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, print the included file INVOICE.DOC, 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 $10.00. And if
     you enclose an additional $2.50 (S/H) 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 other improvements. We will also send a list of other 
     programs we offer.
        
        
     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, 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.

     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.

     Note that Creating a new user setup does NOT load the
     new file.

     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 following DOS rules), 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.
     
     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 contained 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
     occurrence of that letter in the name will be shown.
     Press it again and the second will appear, etc. etc.
     When the last occurrence 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 conscious of it. Generally
     following this program's recommendations, Cholesterol
     should not be a large part of one's diet.

>


<7

                *** The Interface ***

     
     Throughout this program there is an easy-to-use
     interface which in some ways operates similarly
     to the MS-Windows Interface.

     There are Pull-Down menus which may be selected
     using the mouse, OR by pressing the [ALT] key.

     The menu choices are also available by pressing
     [ALT] + the highlighted letter of the menu choice.
     The many 'Buttons' may be selected either using
     the mouse and the left mouse button, or pressing
     [ALT] + the highlighted letter. Or you will find
     that the [TAB] key changes the selection from one
     button to another, etc.

     In the List-Boxes where data is listed, you can
     use the arrow keys, Page-Up or Page-Down or press
     the first letter of the entry you are looking for
     and the next entry starting with that letter will
     become highlighted. Repeat to find the next entry
     starting with that letter, etc. To Choose an entry
     either double-click it with the left mouse-button
     or press [ENTER] when it is highlighted.

     You may have several 'windows' open at once but only
     one will be 'active' at any given moment. You will
     find that with a mouse you can move them, resize them,
     select different ones, etc.

     In some cases pressing the [ESC] key will close the
     window you are currently operating with. As with THIS
     window.

>

<8



                            INVOICE


     Remit to:                           From:

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

                                         Contact Person:
                                         ______________________
                                         ______________________

        
        

    Check Below:        (U.S. Funds Only, please!)
  
    _________ Register GetFit v1.2------------------: __$10.00 
                
    _________ Postage/Handling for registered version:  $ 2.50               
             
                                                
                                             Total:    ________
  
  
  
    Disk Size___3.5___5.25********************Density___HD___DD
       
    NOTE: GetFit v1.2 (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)

                         _____________________________________________
                         _____________________________________________
                         _____________________________________________
                         _____________________________________________

>
