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Show 1 , I '"' JO BEFORE I Wfe I Weight II rfP-' Vv NECK I .4W '' ' Mm BUST, I J $k''ts ;ifc UPPER II ' m 'i't's'i- ARM: Ml -'"? - -' - V; L w ARM H . v W;':s;B u-in. r Bicycle pedaling movement reduces thighs, buttocks, and hips: With both hands clasping right knee, toes stretched downward, bring knee up as far as you can and then forward, resisting as you push forward as hard as you can. Alternate with left knee. Begin by do ing five times each. .I i 1 . '? F THE unforgivable sin of the present day woman is avoirdupois. You cnn be hollow eyed and pale of cheek, Bcanty locked or freckled face and " get away with it." But if you're fat! ! ! ! ' You cnu't be stylish. You can't be dainty. You can't be graceful. You can't be beautiful. And you can't expect anybody to love you because Cupid Ilk every other male being believes if you won't try' to get rid of your superfluous llcsh, or, hotter still, try to ward it off, you don't deserve to be loved. You don't have to be a target for all the puns of the family; you don't have to bo unhappy because you don't look as well in your best clothes ns your plcnder sister; you don't have to be unattractive very long if you once make up your mind you are going to get bock your young waist and youthful vigor. But it means work I And it means some sacrifico ! You never got anything in the world that yon desired greatly without with-out exercising considerable effort iu its direction, did you now? Keep this in mind when you start in to exercise and diet You can do wonders in a reducing way if you have the heart (and the stomach to stick to it. Just to provo to you what can be dono by a woman who makes up her mind to get thin and to present to you a concrete example whose work of reducing you may follow to the letter, on Feb. 1 of this year I took a model, Mrs. Eva Lane of Chicago, who weighed 20-Po pounds, and under the medical supervision and instructions of Dr. Lena K. Sadler of the Chicago Institute of Physiologic Thernpcutira, in six weeks to a day Mrs. Lane was reduced to lOSMt pounds. And today I present to you the program followed out the first week of reducing Mrs. Lane, the performance of which resulted in a loss of eight pounds that week. In this work of reducing Mrs. Lane no gymnasium apparatus was utcd. Xo eercisc was given her nor practiced by her that could not be done by any woman in any home in America (excepting the walking, of course, which naturally would be done out of doors). The exercises may Je done on the floor or on a thick mat, or if you aro extra ambitious you may pull the mattress off your bed but they're Just as effective done without the pads. A great many women arc willing enough to listen to advice about reducing to the extent of dieting only. And unquestionably, diet will reduce you if you go on a starvation diet. But you can't stay reduced re-duced unless you exercise as well as diet Your flesh comes right back again if you haven't by exercise hardened your muscles against another attack. Exercise reteaches the body to develop muscle instead of fat. Beside, destroying fat without trying to rebuild the muscles leaves a wrinkled, weak, shriveled, ugly body. I think it most advisable, if you are very heavy cr if your heart action is not normal or your blood pressure high or you are suffering suffer-ing from some other physical disturbance, to sec a physician before attempting nny vigorous system of reducing. Every fat woman is not in physical shape to undergo strenuous work and diet, and mora harm than good might come of the attempt. During my first week's work with Mrs. Lane she reduced more than during any later week, which is a characteristic common to flesh reduction. re-duction. This for several reasons: First, because the patient generally gen-erally puts moro vim and energy into the work at the beginning, and secondly, because ibis most excess flesh is .the easiest to remove. As with almost every obese woman, tho greatest burden of fat was upon Mrs. Laac's waist, hips, and abdomen. So, these anatomical parts were the firt-t points of attack. The four exercises illustrated on this page practiced religiously and faithfully every day, beginning with five times each and Increasing In-creasing gradually every day up to fifty, seventy-five, and 100 times, proved their value, for in conjunction with the dieting the result at the end of the week, besides the eight pounds loss, was nearly two inches reduction in both waist and hips, Mrs. Lane practiced these exercises between " rounds " of her regular household duties. She swept and dusted and ironed and cleaned, got meals for her family, and washed the dishes, and made the beds. Up at 7 in the morning, Bhc had plenty of time to go through the exercises once in the morning, once in the afternoon, and once iu the evening of the first day. Each time after exercising sho took a shower bath, followed by vigorouR rubbing, which not only served in the work of reducing, but kept her from getting too stiff nnd sore. Of courbe, the effects of this new work was felt by muscles that had been " loafing." But instead of letting her give in to them I kept her working harder at the exercises to get the stiffness out. Dining the first week if she felt tired and sore she took a hot bath, staying iu the bath for about ten minutes, following this with a cold shower and a vigorous rubbing, and then lying down until thoroughly thor-oughly rested. Beside the indoor exercise. Mrs. Lane walked a milo or two every day of this first week's work, and she practiced deep breathing as she walked. Too much cannot be said about deep breathing as a icmarkablo factor 'in burning up fat. Deep breathe all you can in the morning, morn-ing, in the afternoon, in the evening, and every time you think of it in between times. Mrs. Lano was especially attentive to this Important feature of reducing. And this is what Mrs. Lane ate the first week, each week a different differ-ent diet being allowed her: On rising One glass of lemonade without sugar. Breakfast, 8 a. m. One lean slice of bacon or ono inch square of cheese, one dry roll, and either one orange, apple, or peach; add coffee without sugar or cream. Noon, 12 m. Fresh fruit one orange, peach, apple, or pear. Dinner, 3 p. m. One green vegetablo (all she wanted to at of it) prepared without butter, oil, cream or milk. Those allowed being spinacli, onions, string beans, lettuce, celery, cresses, white cabbage, asparagus, cauliflower tomatoes, and radishes. One glass of cither buttermilk, lemonade without sugar, or plain water ripped slowly. Supper, 7 p. m. Three ounces lean beef, mutton, lamb, or one soft boiled egg; one slice bread (bran or graham or dry toast or stale bread), but no butter; radibhes; sour pickles. This diet provided Mrs. Lane with SOO calorics of food more than AFTFR JPN lM ' &8$L wm 5.ti.3iftta I NECK" .. .,JP, " t i f which number of calorics should not bo indulged in by any woman wishing to reduce. Do you know what a caloric is? It is a unit of heat and energy measurement which is used to represent tho actual value of food in the process of nutrition. It may be best illustrated to your mind by simply stating thnt one large thick slice of bread from an ordinary loaf contains just about 100 calorics, as docs one large baked potatoe, one ordinary glass of good rich milk, one square of butter, or a very small steak or chop. Next week, continuing my experiment with Mrs. Lane, I am going to tell you a lot more about tho foods you should keep away from If you wish to get thin. In the meantime, eliminate butter and cream, potatoes and white bread, candies nnd desserts, olive oil dressings, and fnt meats and rich gravies, pastries and ice creams. But don't be discouraged, because there are any number of good things left for the menu after these have been eliminated. For reducing hips, u abdomen, calves, r ankles. With both , legs drawn up like a left leg in illustra- ( tion, first kick right .l up as high as you !, can, keeping toe's I stretched out. Do A this five times with ' right; and Eve times ! , with left, increasing t daily up to fifty , j! times. , -: I ' ' JHJraW44u--:.:, : -.;, , ' . .:iv ; .11 -' """ r - ; l-W4i ' ' f i ' ' ' '. && ' ' w u-ft& ' f Deep breathing exercise. Lie Sat on your back witn hands extended at sioc "-BgsKBHmyaBetfsttBBHHjHHBasgHHHHHHHW r ' j3iMjMMttMBMMMWBMWMWMMiMW' s you inhale a deep breath slowly raise arms above your head, as illustrated; J1 then slowly exhale as you bring your arms back to original position, i |