Let's get started. The first thing you would want to do is configure the Application Settings. Choose Menu->Settings... and fill in the values in the dialog. Choose whether you want to use Imperial or Metric measurements, and enter your info in the User Profile section. Your first name is good enough.

The Activity Level at the bottom of the dialog is basically to indicate how active you are in a normal day.

So now, you can move on and pre-define a set of exercises and routines. This a complete set of exercises and routines that you may perform on any given day.

First, choose Setup->Exercises to get to the Exercise view. Start adding exercises, or if you would like, choose "Add Defaults" from the menu and have the system generate a default set for you. In any case, you will still need to edit each exercise to at least specify the number of sets, repetitions, and weight for each exercise. In the case of cardio exercises, the amount of time that you will spend performing that exercise or the distance (e.g. how far you would ride your bike).

Once the list of exercises done, you can move on to define a set of common Routines that you perform. Basically, create a sorted list of exercises.

Create a new Routine, give it a name, and then check off all of the exercises that you would perform in this routine. For example, in a given week, you may alternate between 3 different routines. Each routine may start off with some sort of cardio exercise, and then weight exercises that target specific areas of your body.

Once you have all your exercises selected, you can then sort them in the order in which you would most likely perform them (e.g. your cardio first, then arms, etc.)

To sort your routine, choose the "Sort" button at the bottom of the dialog. You should now see the exercises that you selected in a default sort order. To specify your own order, highlight the exercise you want to perform first and press the wheel/trackball button. You should now see a number appear next to that exercise (for the first selected, a "1", second selected, a "2', etc.)

Keep highlighting and selecting exercises until you get through all of them. Then select Done. To create more routines, repeat the above steps.

Your setup is complete and now you can start using FitnessFactor to track and guide you through your Workouts. Go back to the Calendar view and highlight the day that you are interested in.

For example, maybe you would like to pre-configure the Workout routines you plan on doing for the upcoming week. So highlight a day, and select Menu->Day->Exercise List. This will put you into the Workout list view for that particular day. Choose Menu->Add Routine, and select a routine for that day.

Select the Done button to go back to the Calendar view. Notice that there is now a little green indicator on that day. Go ahead and select routines for the rest of the days in the week that you will be working out.

Now you're at the gym and you want FitnessFactor to guide your through the Workout for today. Highlight the current day and press the right shoulder button. This brings up the "Run Workout Mode" window. The first exercise for the Workout is displayed, with the relevant details (how long, or how many sets, reps, weight, etc.)

When you are done with this exercise and ready to move on, select the right shoulder button. If you ever need to go back to an earlier exercise, select the left shoulder button to traverse backwards through the list.

Also, at the bottom of the screen is a progress bar that indicates how far along you are in your workout.

There are a number of other types of data that you can track in FitnessFactor as well. Highlight the current day and either select it with the wheel/trackball button or choose Menu->Day->Food. This brings up the food view for that day. You can highlight a particular meal, and edit it. Specify the time you had that meal so that you can track your mealtimes throughout the day.

If you want, you can also track the number of calories and a description of the meal. Press the Done button to return to the Calendar view. Notice that there is now a little orange indicator in that day.

The Food view allows you to quickly see the meal times you have logged for each meal. For the calorie-conscious, it also provides a total of the calories consumed for the day so you can keep track as you go.

To record your body measurements, highlight the current day and choose Menu->Day->Measurements. You can record an array of body measurements in this view.

It is recommended that you record your measurements, at most, once a week. And if possible, consistently the same day each week.

Press the Done button to return to the Calendar view. Notice that there is now a little magenta indicator in that day.

Here's what a typical Calendar view would look like, after having filled in info each day.

Notice the color indicators used, green for workouts, orange for food, magenta for measurements, and blue bars for workouts completed.

Other than for your personal tracking, there are a number of ways in which FitnessFactor makes use of these measurements. Keeping the day that you just entered your body measurements highlighted, select Menu->Fitness Calculator. This brings up the Fitness Calculator view with a number of calculated values.

From the menu, you can choose to view various tables for BMI or Body Fat percentage to which you can compare your calculated numbers.

After you have recorded a sufficient amount of data (1 or 2 weeks), you can view the Summary and Graph reports to get an idea of how you are tracking towards your goals.

Choose a report type, the period of time you are interested in, and select the Go button. The next couple of screenshots are some samples of the reports you would see.

This is a sample of the Summary view for body measurements.

To create a visual record of your progress, you can use the Before/After Pics feature. Choose Menu->Before/After Pics to get to the Before/After view. To start the camera in preview mode, select the left shoulder button. To take the picture, select the right shoulder button.

You will need to enlist the help of a friend to take your picture. Make sure the subject (that would be you) is kept within the outline as close as possible. We are looking for a 3/4 body image.

This is just a sample of the Before/After view.

Since the device has a limited amount of memory, you may reach the maximum limit for the amount of days that you can record workouts, or food data, or body measurements.

It is good practice to delete out your old data that you no longer need to reference. This is especially true for your daily workout exercise lists. To quickly delete these old records, choose Menu->Maintenance...

You can select Day Workouts and a cut-off date.