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Text File | 1994-09-21 | 22KB | 566 lines

<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) _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ >