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lf the above plan is followed thc bells should bc used for 30 to 45 minuteś. Thcrc arc a num-ber of peoplc, espccially boys, who feel that tliey MUST exercise EVERY day, and in this casc, thc cxerciscs should bc dividcd iiUo two sections. The first to be performed one day, and thc scc-ond section tiie next day, and (he exercising period should not cxcccd 15 minutes a day.

Diet

My aim is to pul iny pupils iu such condition that tliey can eat, digest, and build up on thc ordinary diot. Pcrsonally, I tiiink tliat most of thesc dicting fads arc prepared for peoplc who are too bzy to take sufiicient cxcrcisc to get up an appolitc. I bclievo it is entirely posaible that a fat, ovcrfed business man who takes no excrcisc can be benciited by cating two mcals a day instead of thrcc, and by cutting out all rich t<kkIs ; bul 1 DONT sce how it is possible for a man to build himself up to any great cxtc»t on two meals a day, espccially if bc is taking heavy muscular cxcrcisc. The harder you work an cnginc, thc morę fucl it requircs. lf you run a locomotivc 40 miles an hour, you burn a great dcal morc coal than if you run it 2U miles an hour.

When a man is trying to build himself up by means of excrci$e, hc simply has to take cnough food to repair the tissue which is broken down wliilc cxcrcising, and, morcovcr, hc has to fur-nish Naturę with a rcscrvc with which to build up.

1 know hundreds of amateur and professional "Strong Men," and I cannot recall a single one who approvcs the two-nical-a-day plan. Neither do I know any "Strong Men” who arc Ycgetar-ians. Most of thc men who are noted for their strength cat thrcc mcals a day, and their diet is a mixcd one—meat, vegctables, cggs, dieese, fruit, etc. I l>elievc that a mixcd diet is thc best one for thc athletc.

I am not suggesting that my pupils should cat too much pie, pastry or confcctioncry, drink too much liąuor or smoke too much, hut 1 do bclicvc that thc less tliey worry ahout their food, the morę rapidiy they wili build up.

Coffee and tea arc vcry powerful stimulants, and should not bc indulged in to excess. Milk is a vcry good weight produccr. and it is possible to gain many pounds in weight by drinking milk, even if you don’t cxercise; but weight pro-duccd by milk-drinking without cxercise is not apt to bc vcry solid flesh. Individuals who arc vcry thin can gain weight by drinking milk, or they can gain it still morę rapidiy by drinking bcer, or by using the maltcd-tood preparations that arc so much advcrtised. Tłic trouble is that weight gaincd by drinking becr or maltcd preparations is not good solid musclc, but is soft llcsh, and instead of making a man hcalthicr and stronger it only adds cxtra weight tor tlić man to carry around—not extra uiusde to carry a man around—QUITE A DIFFERENCE.

What has been said about coffee aml tea ap-plics to a much greater cxtcnt to smoking and. espccially, to aieohol. Many athletea attain greatucas in spite of their addiction to thesc iiabite but never < cigarette and whiskey ads to thc contrary notwitlistanding) becausc of thetn Moderate use of thesc t binga may not do any great hanu, but. you can resfc Assurcd that defi-nitcly tliey ncvcr accotnplish any good A sensi-bl« diet with proper regard for thc rcquiremenLs of slecp, plus a proven training program, will bring out thc best that i» in the pupil.

Our dictctic food department is always at your senricc with advice to pupils who desirc to dc-crease or inerease their bodywcigbt in conjunc-tion with exercise. Fasting is dangerous unless taken under thc direction of sonie capable expert, and not advisab!c otherwise.

For your Rcgular Exerciscs you are givcn a ccrtain Schedule of "inereases," tliat is, you rc-pcat eadi cxercise so many times. Starting in with a Iow number of repetitions, and wiSi a Iow poundage, you gradually inerease the number of repetitions, and when you rcach thc max iinum, then you inerease thc weight of the beli, and START AGA IN WITH THE MINIMUM NUMHER of repetitions.

For instance, in Exercisc No. 1 you commcncc witli five repetitions. On Monday and Wednes day you rcpcał No. 1 fivc times, Friday and Sun-day six times. Tuesday aml Thursday sevcn times, and so on until you arc able to do ten moYćmenls; then you inerease tłic weight of the beli 10 Ibs. and start again at fivc repetitions, always adding one repetition cvcry third practicr day. (It is entirely sntisfaotory to tako tliroc workouhi per week on thc same days weekly instead of adhering preereety to thc once-evcry-48-hours schcdulc. You can use Monday, Wednesday atu! Friday, or Tuesday, Thursday Mtd Saturdny of caeh week witli cntircly satis-factory resulU.) As for varying this program or " mixing up " bar beli training and other exer-cises, I suggest that you read very carcfully the advicc given on page 23, column 2, second paru graph; al*o paragraph one, thb page (3).

This is known as the "Double Progressive Method," and is tlić most practical and boncficial method of inerease, that builds muscular sizc much morc rapidiy than inereasing thc weight of thc beli only a pound or two cach week.

Tt should be understood that no one can kcep up this ratę of inerease indefitiitcly. You will ultimatcly eonie to a point when thc number of repetitions will be too many in your casc for the atnount of weight you are using. that means the

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