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Î5i Exercises That Will Help Make Fat at Forty Impossible » X U A /?■ \l * Le *ty v 5#* * ■ *35 « i f * m. L c >• •--*■ il \. > r | a 1 : &??. ? ■■■■■■ LI X z «Ü? : f 'X ■ ' ' \ ■ CX . [CALI BLAOOC ¥ Z ;V : ^r' kNSVCRi CQlIgN^. « r& : ,<■'.. / h > J V 4 z w . ' Jtd . *v i -/ o [n > > Z i ï *4* m i l§ UJ r ÜO 0 #|; . x *o S: Z x' >V *M5 r Ä: i# : W \0 / ^ ;•••• ' ; A*PEN0IX_ VE*Mfro*MlS 2 / ; • ü '• : * V Ml $ ,*r ;■>>; x^< yr • s ■■ Ä ■■ '* * ■4 h ^ - • ■ >< i / .A''' / 1 ly Diagrammatic View ef Seme of the Principal Organs of the Human Body. Proper Exer cise Will Keep These Organs in a Healthy Condition and Prevent the Imperfect Oxy genation and Faulty Elimination of Which Cause Fat. By Mile. Stifa Plaskovietyka, •f the Ruetian Ballet at the New York Hippodrome. Waste F you would avoid being fat at forty be active while twenty five. Don't be luxurious. Don't be pampered either by yourself or anyone else. Don't become a sweets glutton. It Is a habit as disgusting as drunk enness. You remember that Lord Byron said he hated to see a woman eat ? It is one of the ro mance destroying sights, especially If you are no; a dainty consumer of edibles. Be active. Do something. Let It be your habit of life to be dy namic, not static. The only really rest time to which anyone is en titled is the lime while one is asleep. Do not sleep too much. If you are plumply inclined never sleep more than seven hours a night. And do not form the habit of naps during the day. Your great English novelist. Dickens, whom we know in my native Poland, created a character called the Fat Boy. Someone was always calling for him and always exclaiming with an expletive: "lie's asleep.'' The English author was acute. He knew that fat people sleep over much, and thata much sleep creates surplus flesh. It is like the prob lem of the priority of the hen or the egg. But it is an absolutely safe deduction that more than seven hours sleep are too many for the person who is overweight or Inclined to overweight. Fat people grow fat because of Imperfect oxygenation and faulty elimination of waste matter from the system. Dancers never grow fat, because their vigorous and reg ular exercise occasions deep breath ing, and deep breathing provides plenty of fresh air for the body. Also the same vigorous and regular exercises, in other words, an active life, promotes the elimination of waste matter from the system. Remember these two danger sig nals on the road to fat. If you are gaining flesh in an unwelcome amount, you do not burn up with the fresh air flame enough of the food and other elements of the body, and you do not compel the pores and lungs and other elimi native organs to perform their work with thoroughness. Keep in mind these facts and govern your dally regimen accord ing to them. Take long walks. Breathe deeply every morning, and as often as possible during the day. Keep going. Don't stop, until too weary to go on. Fat persons are addicted to long pauses. On this page will be found photo graphs of myself iu postures that prevent the accumulation of fat. Every day I exercise for one and n Half hours, quite independently of my dancing. Every woman should have an hour of exercise every day. If she can arrange two hours, so much the better. But In sist upon that hour as you Insist upon your time for sleep end for food. Take it from your eleep If need be. eight hours to seven. Do you know that If you dwell and work in sufficiently ventilated rooms and take enough out-of-door I Reduce your quota of exercise you will need less sleep? I have known that (o be proven by a woman's mov ing from a district in which the air was less pure to in which it She one was fresher, slept as long as she w ished, as loug as she needed to sleep. That iis regulated by na tu r e. Nature wakes us, when we have finished the sleep we need. The woman of whom 1 write awoke as hour to one and a half and two hours earlier than shs had done In her former heme. She was stronger, could do more and bet ter work and was in better spirits, though she slept and ate less than she had done In her former home. The struggle to build up strength by eating extra tood and doing more sleeping Is pathetic instances persons who do this are in some cases merely add ing to the work the body already .1 torn* Th* has to do by consuming the energy needed for work. In the digestion of food. Bear in mind that 1 am addressing all that I say in this article to those who are too plump, or who fear that they will become too plump. What I say has no application to nervous, exhausted persons who are in need of the re building of the body by more sleep. Let us describe in full the pos tures shown on this page. Fol lowed perseveringly they will pre vent your gaining weight. They will also help you to rid yourself of excess pounds You will observe that two of them show me resting the weight of the body upon the knee. This is an unusual posture, and by reason of its unusualness the mare valuable. Crouching with the weight fall ing upon one knee and the other leg stretched as far behind as pos sible. stretch the arm on the same side as the bent leg far before you. Shift the position. If you have be gun by crouching on the right leg and stretching the left leg behind you. shift your weight to the left knee and stretch your right leg be hind and your right arm before you. The other arm, In * way, takes car* of Itself. I trust it is clear to you that th* leg maintains the balance of the body. The arm stretching before, and the other leg stretching be hind, use the bent leg as a support. Otherwise you would find yourself / Crouch with the Weight Falling Upon One Knee and tha Other Leg Stretched as Far Behind as Possible "A* i x t. ;§t ! ■' - 'B . . > f I I ■ X r; m ' 1 ■ • ;■ * * m *■ ■: xa Sit Flat on the Floor and Stretch the Little Used Muscles of the Arms || ; V i . ;, 4 ÿ \ ■ •v-. / Mk: - W t t a ■! I :. 1 w y •v 'fK r iyyp » / With One Arm Outstretched Before and One Behind You Slowly Swing the Body For ward Until Its Weight Is All on One Foot. Then Raise the Other Leg as High as You Can and Maintain Your Bal ance in This Difficult Posi tion by a (icntle Swaying of the Arms. X V fit* . .*4 - f f I X. '■ If m X ■ ; ' * \ Hu t % é 3 < «V , With the Weight on One Knee Again Extend One Arm Upward and in Front and the Other Downward and to the Rear collapsing in a heap upon the floor. Less difficult is the other posture, in which the weight rests alternate ly on the right and left knee, ance is aided by crossing the arms upon the breast. Sitting flat upon the floor, with legs stretched before you, is a good and unusual exercise for stretching the little used muscles. It is. however, merely preliminary to the exercise of raising one leg. then the other, with sharp, vigorous To change the phrase, It Bal motions. is a preamble to kicking into the air from a sitting posture. It is an extreme modification of standing on one leg. Now standing on one leg is difficult, as every ani mate being, save a stork, will testi fy. Rarely does anyone succeed in vithout resting the hand doing so on a neighboring chair or other But this exercise is so support. valuable that it is well worth long and continued effort to reach per fection In it. Shift the weight to one foot. Slowly swing the body forward, one arm outstretched before, one behind you. Resting the body on the sole of one foot, sloop and swing the other into the air behind you. Raise it as far as you can. seeking to maintain your balance by thrusting one arm before you and downward, and the other be hind you and upward. These exercises. diffiiXilt and Cupyrlght, 1916, complex as they seem, will serve you well In your fight against tat. Keep the Intestinal tract well flushed by drinking ten or more glasses of water a day. Yes, I mean ten or more. It is easy to form tiie habit. Once formed, you would never return to the old care less habit that is the cause of pasty and mottled skins. Almost no woman drinks as much water as she should. Many of them have expressed a distaste for It. but I have do sympathy with such. As well say you dislike the out of doors because you have formed the habit of living in close, warm, scented air. Drink cool or hot water, according to taste, drink it. Begin the day with two or more glasses. It is more pal atable and will more quickly cleanse the stomach and intestinal tract if you use lemon juice freely in the water. There is some prejudice against the faithful, efficacious lemon. There Is a belief that lemon juice is teo strong for contact with the delicate lining of the stomach. Of course, the lemon Juice must b* But Squeeze the juice of a diluted. lemon Into a glass and add the Follow same quantity of water, this with two or more glasses of water. The day should be begun with this stomach bath of water and lemon Juice. Your last act before retiring should be to drink two or three glasses of water. The re maining four or more glasses should be drunk at your convenl the Star Company. Ureat Britain ence during I lie day. an hour fore or after a meal being a good lime to drink water. Mild fruit juices, as fresh grape juice and orange juice, may he drunk. Either may l>e diluted to taste. But irrigate the body with It is your non-alcoholic liquids, duty to provide it penly of moisure. Seven-eights of the body is of If it should he so arranged water. it could drown the solid portions. Contribute your share to these liquids. But remember that activity is the first and last word lo be pro nounced about fat. He active, and many surplus pounds will he sub tracted from your weight, ami many others be prevented from ac cumulating. I am aware that tlie overweight folk rely upon diet for the removal ot surplus pounds. Intelligent diet has accomplished a great deal in this direction. But unintelligent diet, whose other name is semi-starva tion, reduces the weight less than it does the vitality. Any sudden loss of weight through abstinence from food takes toll of many of the organ», including the vital ones. In telligent diet is careful selection of foods. It also Includes more atten tion to thorough mastication, you chew your food with care, you will not crave so much tood. The food that has been bolted calls for more anil more company. Take plenty of time for a meal, never less than forty minutes. 11 If Bights Reserved. s«: % gf s' t : J s? U ,..... » t: V-. ( if / K3& you cannot give sufficient time for digestion eschew the meal. Fat an apple or drink two or three glasses of water instead of the meal. For it is tar better to do without a meal than to bolt It. The copious dripking of water In some measure destroys the appe tite for food. A few drops of lemon juice in the water renders It mor* Feed Your Plants Tobacco and Beer HEN no ash tray is in sight and you shy up to one of your wife's flower pots mul drop the 'dump of your cigar in it you need not feel guilty any more. A prominent horticulturist, in a recent lecture, stated that all In door plants anil flowers thrive best in a saloon. This strange fact he attributed to two things—first, that frequently remnants of beer and dregs of other drinks are deposited In the flower pots from time to time. and. second, that the Janitor'S* adds a contribution of cigar stumps whenever the weather is too Cold to carry them outside. English barmaids were the first to discover that their plants flour ished better In the saloons than in their own homes. We have all noticed how well palms and rubber plants thrive in hotel lobbies, espe cially If they are close to easy chairs. Tobacco leaves and the smoke from the leaves are beneficial to plants both as fertilizer and as a disinfectant to prevent plant-lice and fungus growth. The ash of the cigar Is. however, deadly if admln l8lored in large doses, as the lye is too strong for the plant. In explaining the beneficial ef fect of small quantities of beer on w palatable to some perms*. Don't regard It as a misfor tune to miss occasionally * meal. It gives the stomach a rest and allows the other digestive organs, all of which are overworked, a chance to recuperate. There are many dletarlea recommended to those who would rid themselves of an excess of fat. A few general rules are, in my opinion, enough. Avoid pototaest Stop eating bread and plea and puddings and candy. Eat lean meats and green salads with French dressing. Eat liberally of those fruits and vegetables that contain a great deal of water, as spin ach and cabbage and quinces and apples. Above all, In tha matter of diet, e%t less of whatever you have been eat ing. The body requires many kinds of food. It Is unsafe to banish oils and fats from your diet for they are tha lubricants. It Is necessary that the delicate Internal membrances shall he suffi ciently lubricated by oils to prevent friction, where friction Is Is Irrita tion, where irritation, inflamm^ tion, where inflammation, danger. Consider new methods advised by scientists. Weigh them in the scales of your reason. Adopt tbosa that you think will be of benefit. But. believe me. activity is the gold en key to the treasure house of ex perience that will bring about a symmetrical figure. indoor plants science declares that vegetable life is forced by alcohoL In a process in which lettuce has been made to grow in sand from th* seed to a leaf the size ef a half deV lar In a few hours, alcohol was th* forcing agent employed. The sugar and malt eontent ef the beer are also the best of nour ishment for plants, melons and tuberous vegetable* have been grown by the addition of sugar to the soil. Phenomenal Paper Waterproofs. There ta probably vlceable waterproof than the rain coats and cloaks of Mltsumata paper made from the leaves an* stems of a smalt shrub which grows In the mountains of Japan. Until one of the experts of the Depart ment of Agriculture discovered it a few years ago Its exleteno* was unknown to the outside world. Even now but little Is known except that the plant has thrived in some moun tainous portions of the States; and further that the method of manu facturing the paper is crude. more ser Both Suited. Two Canadians who were old ac quaintances met unexpectedly *t the western front ''Hallo, old man!" ejaculated one of them. •'Why, what on earth are you do ing here?" "Well," replied the other. "1 have neither wife nor children, and am fond of war. But what brings you here?" "Well." said the first speaker, "I have both wife and children, and I like peace."