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How do I record my daily exercises and workouts?
You can do this in the Exercise Journal. To add an exercise entry for the selected day, click the "New" button from the Exercises/Workouts tab (it's at the top of the list area). A new window will appear, where you can select from one of the 130 exercises or your own custom exercises.
Here is how you can record your exercises:
1. Click the Journal button along the left of the program window and go to the Exercises/Workouts tab.
2. Click the "New" button above the list area.
3. Find the exercise that you've performed and click on it.
4. Enter the number of minutes in the field to the left of the exercise.
5. Now click the green checkmark button to the left of the "# Min" column. This exercise has just been added to your journal.
6. Find the next exercise that you want to record and then repeat steps 4 and 5.
When you're all done, click the "Close" button to return to the Journal. You'll see that all of your exercises have been recorded in one step.
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Does Weight-By-Date Pro come with a database of exercises?
Yes. We have included about 130 commonly used exercises, activities, and workouts in Weight-By-Date Pro. It's easy to add your own exercises as well.
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How do I add my own custom exercises to the database?
It's easy to add your own exercises for use in the software and there is no limit to the number of custom exercises that you can add. Here's how to do it:
1. Choose "Exercises and Activities" from the Settings menu.
2. Click the New button.
3. Enter the details for the exercise and Click OK to save this information.
4. Click OK when you're ready to close the Exercise Setup window.
Note: So that Weight-By-Date Pro can automatically adjust the calories burned based on your current weight, you should base your exercise information for a person weighing 150 lbs (68 kg).
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Does Weight-By-Date Pro calculate calories burned through exercise?
Yes, Weight-By-Date is an intelligent calorie calculator for your exercises. For a given exercise, a person that weighs 200 pounds will burn more calories than a person that weighs 120 pounds. Weight-By-Date Pro accounts for this. For each exercise, Weight-By-Date Pro calculates the calories burned to the correct number for your current weight.
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How do I select exercises that I have planned in advance (in the Planner)?
From the Journal, click the "Today's Plan" button above the list area. A new screen will pop up, where you can click on the check box next to each exercise that you have planned. Finally, click OK when you are finished.
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What are Net Calories?
Net Calories are the difference between the calories that you consume minus the calories that you burn. In other words:
Net Calories = Calories In - Calories Out
Calories In = Calories that you consume throughout the day from food.
Calories Out = Calories that you burn through exercise as well as the calories that you burn at rest (your BMR or Basal Metabolic Rate).
A positive number for Net Calories means that you ate more calories than you burned. A negative number means that you burned more calories than you ate.
The technical formula for Net Calories is:
Net Calories = Calories Consumed - Calories Burned - BMR.
If you still prefer to keep it simple and do not want the BMR to be factored into the calculation, there is an option for this. Choose Program Options from the Settings menu, Click the Journal tab, and then deselect the "Factor My BMR into the Net Calories Calculation" option.
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Can I record and compare my body measurements over time?
Yes, there is a Body Measurements Journal where you can record your measurements for your: Chest, Waist, Hips/Buttocks, Bicep, Forearm, Thigh, and Calf. You can also record your body fat percentage, by having the program calculate it for you or by entering your own measured value.
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Can I see how many inches I've lost (or gained) overall?
You sure can, as long as you've been recording your body measurements. To do it, go to your Body Measurements Journal and click the "View All Dates" option above the Journal. You will see all of your measurements entries over time, along with total inches lost or gained for each area of your body.
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Can I print my daily exercises to show to my doctor, dietitian, or personal trainer?
Yes. You can print each day of your exercise journal, so your doctor or personal trainer will be able to see the exercises and workouts that you've completed and when you completed them. Just click the "Print" button in your exercise journal.
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I like to lift weights and work on certain areas of my body. Can I track this workout information as well?
Absolutely. The exercise journal is in a format that allows you to log several aspects of each type of activity. For workouts, you'll have individual fields for recording the number of sets and repetitions, along with the amount of weight lifted.
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