Using the Exercise Journal

Accurately Track Your Calorie Burn:
The Exercise Journal is designed to accurately track your calorie burn during exercise.

General Uses:

• Work out to help speed up your weight loss. You do not want to replace the calories you burn from exercise with food calories.
• Workout and replace calories you burn from exercise with food calories. You are concerned with properly fueling yourself for your workouts, and are not concerned with "speeding up your weight loss."

No matter what type of exerciser you are, you should know that the Target Calorie Tracker found on the Food Journal page will suggest that you consume more calories on your workout days.

The Target Calorie Tracker will add the calories that you have burned exercising to your prescribed daily calories and then tell you exactly how much more food you can consume that day in order to "stay on schedule". This makes sense when you consider that your original goal was based on calories alone and did not assume that you would be exercising.

If you seek to speed up your weight loss, you may choose to ignore the Target Calorie Tracker’s increased calorie amount and, instead, stick to the calorie amount specified by your coach. Doing so may allow you to enjoy faster results.

Or, if you are mainly concerned with properly fueling your workouts, and not so much concerned with speeding up weight loss we encourage you to consume those extra calories on workout days.

This is a personal choice. Decide what makes more sense for you. The exercise journal is very user-friendly, but the information below will help if you run into any problems.

Tips for SUCCESS!!

1. The cardio entries calculate calorie burn.
2. The weight lifting entries only serve as a way to record your activity. They do not calculate calorie-burn. If you want to record calorie burn for weight lifting activities, click on the Weight Lifting icons under cardio.

Record Cardiovascular Activity:

1. Click on Exercise Journal.
2. Go to Cardio and click on ADD.
3. Choose the appropriate activity from the picture options.
4. Indicate the amount of time you performed the activity.
5. Indicate the intensity at which you performed the activity.
6. Repeat steps 2-5 above to record all additional activities.
7. IMPORTANT!- Click on UPDATE (right-hand side of screen) and the calorie tracker will calculate your total calories burned. You can also graph your time spent exercising and your total calories burned.

Record Weight-Lifting Activity:

1. Click on Exercise Journal
2. Go to Weights and click ADD.
3. Type in the name of the activity performed.
4. Indicate the weight and the reps.
5. Repeat.

As you save exercises, the system will remember them, so that your logging will become easier and easier. Good Luck recording your exercise! Keep movin’! You’re on your way to success!