Knowledgebase : Activities Diary
You have total flexibility when completing your activity diary. It's down to your personal preference how and when you do it. Planning in advance allows you to take your plan to the gym so you know you are burning the right amount of calories. Go i...
The calorie figures for all exercises are worked out for you personally. We are all different shapes, sizes and ages and burn calories at different rates. We use your personal stats together with a standardised calorie burn rate to calculate the approx...
Add your own exercises to your workout by hovering over the 'Diary' tab followed by selecting 'Activities' from the drop down menu. Select the 'Create your own workouts' button. Here you will find any workouts previously created or if it's your first crea...
To add an extra day to one of your workouts simply edit one of your workouts; hover over the 'Diary' tab and select 'Activities' from the drop down menu. Select the 'Create your own workouts' button to view all of the workouts you have created and sele...
Copy or combine Weightplan workouts by hovering over the 'Diary' tab followed by selecting 'Activities' from the drop down menu. Select the 'Create your own workouts' button. Here you will find any workouts previously created or if it's your first crea...
Create your own workouts by hovering over the 'Diary' tab followed by selecting 'Activities' from the drop down menu. Select the 'Create your own workouts' button. Here you will find any workouts previously created or if it's your first creation the p...
To plan an extra day of exercise: * Select the date you wish to plan (from the calendar at the top of your Activities Diary). * Press the 'Add activities to this day' button and select the exercises or workouts by highlighting them (they turn pi...
To print your workout plan; * Hover over the 'Reports' tab * Select 'Printouts' from the drop down menu. * Enter the date or date range you wish to print. * Press preview to view your report. * Press 'PRINT' at the top of the preview to pr...
Re-order your exercises by hovering over the 'Diary' tab followed by selecting 'Activities' from the drop down menu. Select the 'Create your own workouts' button. Here you will find any workouts previously created (if it's your first creation the page ...
Firstly select the workout that suits your requirements and begins at your level of fitness. View the workouts by hovering over the 'Diary' tab followed by 'Activities' from the drop down menu. Select the 'Choose from our workout plans' button to view ...
Below you will find an explanation of the calculations on your Weekly Summary. For future reference, this information can be viewed by pressing the pink question marks direct from your Weekly Summary: TARGET The net calorie target you should aim ...
Yes, you can save calories for the weekend or a special occasion but it requires some forward planning. As long as you balance your week-to-date calories on your 'weekly summary' by the end of the week, you will still be making steps towards your go...
If you've burnt more calories than you're target burn, the great news is you _can_ eat more in order to support your exercise. Your body will be craving further nourishment to compensate for the extra workout. Don't make the mistake of trying to lo...
It isn't always possible to complete your activities as planned. Try to complete any missed activity at your earliest convenience. Always update your Activity diary to show only the activity you achieve otherwise your diary won't be a true represent...
Yes, if you've burned more calories that planned you can carry them over to the next day but remember to balance your calorie allowance by the end of each week in order to achieve you weekly weigh-in target. Always update your Activity diary to sho...
If you miss activities planned in to your activity diary, try to complete the exercise later in the week. It isn't always possible to complete your activities as planned. Always update your Activity diary to show only the activity you achieve othe...
Your Activities Diary is your record of any physical activity that you do throughout your day. It doesn't have to be gym related. Both the UK government's chief medical officer and the US Department of Heath and Human Services recommend a minimum o...
With three levels of training (beginner, intermediate and advanced), there are fitness programs to get you into shape with or without a gym membership. If you are completely new to exercise try three ten minute brisk walks per day to feel the benefi...
It's always good to compare your actual performance with the targets set out for you. * Enter the 'Reports' tab to review your performance * Select 'Weight' from the dropdown menu * The graph displays your actual weight, your target weight and...
As long as you don't exceed your target calories (top line of your weekly summary) you will still lose weight. However, it will take longer to reach your target weight loss. Regular activity increases your metabolic rate (the rate at which your body bu...