BOB FITZSIMMONS BOOK Excerpts

[McGoorty]

PHYSICAL CULTURE
AND SELFDEFENSE
BY
ROBERT FITZSIMMONS
CHAMPION MIDDLEWEIGHT
FIGHTER OF THE WORLD; CHAMPION
HEAVYWEIGHT
FIGHTER OF THE WORLD 
;
INSTRUCTOR AND LECTURER ON PHYSICAL
CULTURE, ETC., ETC., ETC.
WITH AN INTRODUCTION BY
DREXEL BIDDLE, F.R.G.S., F.R.M.S., F.G.S.A.
ETC.
ILLUSTRATIONS FROM
POSES BY ROBERT FITZSIMMONS
AND
GEORGE DAWSON
PHYSICAL INSTRUCTOR OF THE CHICAGO ATHLETIC CLUB
DREXEL BIDDLE, PUBLISHER
LONDON PHILADELPHIA SAN FRANCISCO
 South Fourth St. COPYRIGHT, 
BY
ANTHONY J. DREXEL BIDDLE
Entered at Stationer's Hall, London
━━━
ALL RIGHTS RESERVED --------------------------------------------------------------- PRINTED BY DREXEL BIDDLE, PHILADELPHIA, U.S.A. DEDICATION
To one whose beauty through each changing year is yet
unchanging,
And through whose eyes I have seen the light and the right.
My light when all else was darkness and uncertainty,
And whose companionship shone with a gentle lustre for
all that is good and bright.
That shines ever for me in the paths of truth and happiness:
My guiding star—My Wife. ---------------------------------------------------------------------------------------------------------------------------

PHYSICAL CULTURE And SELF DEFENCE

INTRODUCTION
━━━━
ALTHOUGH Robert Fitzsimmons, the greatest
fighter the ring has ever had, is world famous
in his public life, yet, strange to say, scarcely
any but his intimate friends know the actual
personality and character of this remarkable
man. At his home and among his friends he
bears no trace of the ring or of the fighter. A
man of temperate habits, and who lives by
strict rules for the moral and physical life, the
only trait for which his worst enemy can
criticise him is that of his unbounded generosity.
But even here the harsh critic must
pause, for Robert Fitzsimmons is possessed
of the keenest powers of perception, and can
discern between the worthy and the unworthy
with almost unerring judgment.

[McGoorty]

An illustration of the unbounded generosity
of this man may be found within the doors of
his own home. There is an old grayhaired man who is introduced to every visitor at the
Fitzsimmons residence as Dr. ]ohn Lapraik.
The history of Dr. Lapraik’s presence here is
kept generally as a secret by the modest Fitzsimmons
himself The true situation I discovered
only by accident. This old man was
the “boss” of the blacksmith shop in which
Fitzsimmons was foreman for years out in
Australia. He is a guest at the Fitzsimmons
house—for life if he desires. Fitzsimmons
recently heard that john Lapraik was living in
straitened circumstances in a town far removed
from New York. He learned of the matter in
a roundabout fashion, as the old Doctor, a
veterinary surgeon by profession, was too
proud to let his friend of Australian days know
of his poverty or whereabouts. But immediately
that Fitzsimmons heard of his friend’s
distress, he sent the following brief and characteristic
note to his fellowworkman
of long
ago :
“I am on easy street now, old boy. Come and live
with me and take a rest in your old age.
“ROBERT FITZSIMMONS.”
Everything is arranged for the Doctor’s
comfort, and in the cellar there is a workshop fitted out for his especial benefit. There john
Lapraik mixes his medicines and tinkers about
in blissful enjoyment day after day. It is interesting
to hear him tell of the way in which his
foreman would ask for a halfholiday
when he
was going to an encounter out in Australia.
Dr. Lapraik smiles when he says that the
l tighter used to deny he was the Bob Fitzsimmons
the papers were talking about, for fear of
losing his position in the horseshoeing business.
When Admiral Dewey received his great
ovation in New York he passed beneath the
beautiful “Dewey Arch.” There a statue,
eighteen feet high, representing “Peace,”
looked down upon the triumphant Admiral.
This statue was modelled by the New York
sculptor D. C. French from Robert Fitzsimmons.
With Fitzsimmons, his private life and his
professional career are absolutely distinct, and
his intimate personal friends are one and all
from among the worthy class of people—business
men, actors, statesmen, authors, and
artists. This man, the coolest and bravest
fighter that ever entered a ring, is possessed
of an uncommonly even temperament. What - ever his small or great disappointments, or the
state of his feelings may be, his nearest associates
see none other than the sunny side of
his disposition. When he is really “out of
sorts,” or nervous, or upset, like other men, is
never known: he is a man of iron will, and
can conceal any gloom that he may feel with
such perfect ease and under so sunshiny a
manner that not even his intimates can know
his inward thought. But this is the only deception
of which Fitzsimmons is guilty of practising.
He is straightforward and frank to a
degree rarely found in even the best of heroes
outside of fiction. Those who would know Robert Fitzsimmons
as a prize—fighter in private life will be doomed
to disappointment. When this man leaves
training or the ring all vestige of the pugilist ‘
departs from him. He is a lawabiding,
Godfearing
man, a good citizen, and a model
husband and father. In the privacy of his
beautiful home at Bensonhurst one finds the
true Robert Fitzsimmons. There, in a great
house set in the midst of shaded lawns and
garden, he spends the happiest times of his
life. He wants no other company than that of his loving wife and children. His friends are
at all times welcome, and sparerooms
stand
ready for them. Distinguished courtesy and
hospitality are characteristics of both Mr. and
Mrs. Fitzsimmons. A more devoted couple it
would be hard to find. It was Mrs. Fitzsimmons’
wish that her husband should leave the
ring, and he has done so. There is not a
trace of the pugilist at the home of Robert
Fitzsimmons. No athletic apparatus of any
kind, not even a punchingbag,
is to be found
on the premises. His training has always been
done away from his residence, as another man
would do business at his office.
There are those who condemn or honor a
man on account of his calling. They are the
narrowminded
or superficially critical who
condemn or praise alike without investigation
of a man’s personality or private character.
While all deceitful callings are contemptible,
the vocation of the prizefighter
is at least a
manly one. He is rarely matched against
inferior weight or size, and constantly undergoes
supreme tests for bravery and patience,
and even magnanimity. It is often the case
that a fighter, seeing victory well assured, refrains from further beating a weakened
opponent who has fought most roughly. Very
often, indeed, does the boxer, well assured of
victory, implore the referee to interfere and
thus save his adversary from further punishment.

[McGoorty]

Many pugilists must support their wives and
families by the proceeds of their calling, so
that fighting is a business, and not a cause for
“bad blood” with them. As a matter of fact,
there is much less “bad blood” in professional
than in amateur boxing. Though the writer
does not personally uphold or advocate the
profession of pugilism, he merely wishes to
prove that it is not entirely condemnable, and
that it is in fact possible to find some good in
it. That a pugilistic encounter is utterly brutal
is anerroneous
view, for men in such fine
physical training as pugilists cannot receive
much injury beyond a few scratches or skin
bruises at worst from padded gloves.
As for amateur boxing—is it not a fine,
manly sight to witness two young men, strong
in friendship and mutual high regard, and both
skilled in the art of selfdefense,
engaged in a
boxing match together? With bodies grace fully poised, heads erect, and cheeks flushed in
pleasurable excitement, they narrowly watch
each other’s every movement, and weave in
and out, one about the other, hitting, parrying,
dodging, and sidestepping
with lightninglike
rapidity. If one chances to fall, his friend
does not smile victoriously, but rather looks
anxiously for the fallen to rise unhurt, in order
that he may thus see no harm was done, and
also that the sport may continue.
Eyeing one another earnestly, though in
absolute friendliness, each is almost as pleased
when the other makes a clever hit as he is
when the cleverness is his own. A word of
congratulation is often spoken at such a moment.
At the end of the “bout” the boxers
shake hands, better friends than ever. They
look into one another’s eyes and agree that
they had a fine “setto”—
they are pleased with
themselves and with each other. Is not such a
meeting of friends warranted to test their true
mettle? .
For years boxing was under a cloud of
I official disapproval in the English army; now
it is the predominating sport. At a time when
the feeling against boxing ran high, a famous British general was persuaded, much against
his will, to witness a glove contest. This same
general had always been one of the most active
spirits in opposing the sport, and his opinion
was law in the army. But after he had witnessed
the contest he addressed the assembled
throng ere they departed. He said he had
changed his views completely, and considered
the exhibition he had seen as manly and
praiseworthy in every particular; that he
would henceforward withdraw all opposition
to the sport, and, moreover, he hoped boxing
would so grow in favor that ere long every
English soldier would have become a boxer.
In his most recent victories Fitzsimmons has
done more for the cause of scientific boxing,
the manly art of selfdefense,
than any other
person has ever accomplished. He has defeated
decisively, one after the other, two of
the greatest pugilists the world has ever seen
—Augustus Ruhlin and Thomas Sharkey, two
great, powerful fellows, each many pounds
larger and many years younger than Fitzsimmons.
And how did this most wonderful of fighters
accomplish his victories? Not by running away and tiring his opponents, nor yet by landing
i chance blows or by goodluck.
He stood right
up to each of them and exchanged blows
until they fell. But his blows were the more
scientific, as was his defense; and thus by his
A victories he clearly proved that superior science
is more than a match for superior size and
strength, even with youth to back such desirable
qualities. Though a word must be said
about Fitzsimmons’ physique, for he is, indeed,
a man of iron.

[McGoorty]

It is an acknowledged fact among famous
athletes, trainers, and doctors who have known
Robert Fitzsimmons, that he has upset more of
their theories and done more to revise and
better the rules for training and for the care of
the health than any other living man. His
thorough scientific knowledge of anatomy and
of medicine is uniquely accurate.
It is also interesting to know how certain
a famous trainers have stated that Fitzsimmons
A is the easiest man to put into condition they
ever handled. In fact, they acknowledge that
l his rules for living are such that “he is always
‘fit’ and ready.” They say they have learned
more in the true art of physical culture from him than they could ever show him,
although his theories were often the reverse
of theirs.
An illustration of this remarkable state of
affairs may be found in an account by Mr.
Frederick Bogan, the crack California featherweight.
Mr. Bogan was recently quoted as
telling of his acquaintance with Fitzsimmons
during the first few weeks after the latter’s
arrival in this country from Australia, in 1890.
His account as given ran as follows:
“Fitzsimmons worked along with us for
several days, but we paid little attention to
him, except that we smiled at his peculiar
ideas about training. When we put on heavy
sweaters in the morning for a run he would
go out and take a slow walk, and we came to
the conclusion that it was because he could not
run a long distance.
“One day Choynski suggested that we invite
him out for a run to try to kill him off Much
to our surprise he accepted the offer, and away
we started. Our idea was to carry him at a
rapid gait to the seabeach,
six miles away, and
then back at our very best and make him cry
enough. “Choynski and I would take turn about
setting the pace, and we were beginning to feel
the effects of the rapid gait long before we
had reached the ocean. I kept watching Fitzsimmons’
face, expecting to see signs of distress,
but instead there was that same steady
expression of satisfaction and absolutely no
rapid breathing. Choynski noticed it, too, and
I could tell that he also was perplexed; but
neither of us had wind enough to talk, and
away we jogged through the sandhills
down
to the sea and right back on the return
journey.
“On the way Fitzsimmons kept asking questions
in regard to the scenery, but the answers
he got were jerky and few. He was beyond
any doubt tireless, and his long legs strode
faster and faster. He was now setting the
pace with Choynski, and I was ready to drop,
but too proud to quit. We were never so glad
to see anything in our lives as when the Cliff
House burst upon us at a turn of the road.
While we were being rubbed down the Australian
coolly wiped himself off with a towel
and remarked that the pace had been
‘bloomin’ fast.’

[McGoorty]

“After dinner we were frisking around lazily
in the gymnasium when Fitzsimmons proposed
to Choynski that they don the gloves. The
latter assented and they started off Choynski
was then in his prime. He was a clever, hard
hitter and weighed about one hundred and
sixtyfive
pounds in good condition. That day
Fitzsimmons tipped the beam at one hundred
and fortyseven
pounds. I never saw a prettier
bout in all my life.”
Shortly after this the Australian went to
New Orleans, where his victories over Arthur
Upham, Dempsey, Maher, Jim Hall and others
in rapid succession and his acquisition and loss
of the world’s championship have made his
name famous throughout the world.
One of the greatest fighters that Fitzsimmons
ever encountered was jack Dempsey, the
oldtime
peerless champion middleweight
of
the world. Dempsey was at the height of his
career when he met his defeat at the hands of
Fitzsimmons. On the night of the great fight
McCauliffe accompanied Dempsey into the
ring, and it is said by the spectators who were
then present that there was never a more
superb looking pair of athletes than these men. Fitzsimmons appeared in a long, loose bathrobe,
which accentuated his gaunt appearance,
and as he took his seat across the ring
McCauliffe and Dempsey regarded him commiseratingly,
for his spindly legs could be seen
as far as the knees, and he did not look as
though he weighed more than a hundred
pounds. Dempsey expressed sincere pity for
this poor, thin man—he had never seen him in
his life before—but when Fitzsimmons removed
his wrapper and his gigantic chest and
shoulders loomed up, Dempsey looked aghast.
The famous artist Mr. Homer Davenport,
who was present at the time, says that Fitzsimmons
stood high above Dempsey as the two
fighters met and shook hands in the centre of
the ring, and that Dempsey’s attitude changed,
not to one of fear, for he was a brave man, but
rather to one of desperate determination. The
lines of his face became drawn, and he entered
the combat with all his oldtime,
fine style.
Fitzsimmons, however, gave him no opportunity
of squaring off and getting his distance,
but rushed at him and pinned him repeatedly
with terrific force. As the fight proceeded,
round by round, Dempsey grew so weak that at times he begged Fitzsimmons not to fight so
fast. Here the Australian showed great gallantry,
for he stopped his rushing tactics and
squared off until Dempsey regained his breath
and balance. So often did Fitzsimmons do
this that his manager, Carroll, became disgusted
and rated him severely. On one occasion
when Fitzsimmons had driven Dempsey
to the floor, and the latter, unable to rise,
clung to Fitzsimmons’ knees and implored the
Australian to help him to his feet, Fitzsimmons
leaned over and placed Dempsey upright, and
then waited for some time until he was ready
to continue. It was almost the end of the
battle when Dempsey fell to the floor, apparently
insensible, from a terrible blow of the
Australians He lay still until the ninth second
had been counted, when he suddenly struggled
to his feet and struck that graceful attitude for
which he was famous. He stood rigid, and resembled
a bronze statue. The public rose and
cheered him to the echo, and Fitzsimmons
stood off looking at him in admiration. But a
few moments later he fell and was counted
out, and Fitzsimmons was proclaimed middleweight
champion of the world. From that time forward Dempsey became
greatly interested in the career of Fitzsimmons,
and it is not generally known that on his
deathbed
he handed a snug little sum to
his wife, with the following instructions:
“Whenever or whoever Fitzsimmons fights,
always place your money on him, for he is
bound to beat every man of any weight that he
ever encounters.” Pursuant to these instructions
Mrs. Dempsey placed every cent that she
owned in the world on him when he met
Corbett for the heavyweight
championship, at
Carson City. At the time the odds were 75
to 100 in favor of Corbett. But true to
Dempsey’s prediction, Fitzsimmons proved the
victor, and Mrs. Dempsey was thus rewarded
for her confidence in the words of her
husband.
Fitzsimmons has always shown a determination
to excel in whatever he undertook. In
his onetime employment as blacksmith he won
the horseshoeing championship of the world.
In spite of his single defeat by champion
James J. Jeffries, John L. Sullivan is quoted as
having said recently, “I think Fitzsimmons is
about the best fighter we have.” But, as already stated, Robert Fitzsimmons
has retired from the ring. It is in view of his
original and comprehensive knowledge relative
to physical culture and boxing that the present
volume from his pen must necessarily prove
universally authoritative.
A. J. DREXEL BIDDLE.

[StarshipTrooper]

Excellent stuff! :cool9:

Poet

[McGoorty]

I will give you time to read that, then I'll put more up, I hope you like this book as much as I did.

[McGoorty]

Excellent stuff! :cool9:

Poet

Gee, You must be a speed reader Poet !!!..... and it is an excellent book, what a legend Ruby Bob was.

[McGoorty]

Gee, You must be a speed reader Poet !!!..... and it is an excellent book, what a legend Ruby Bob was.

PART I
PHYSICAL CULTURE
━━━
CHAPTER I
THE PROPER WAY TO BREATH
A Course of Exercises by Which the Correct
Method May be Acquired CHAPTER II
SCHOOLROOM
EXERCISES
SOMETIME ago I received the following communication:
PRINCETON, IND., October 15, 1900.
MR. ROBERT FITZSIMMONS, NEW YORK.
DEAR SIR: I am a teacher of boys and girls from twelve
to fifteen years of age. As an incentive to physical culture,
I believe no name could make such an impression as that
of Robert Fitzsimmons. Could you suggest some exercises
to be used about fifteen or twenty minutes daily in the
school room—exercises that would tend toward a good carriage
of the body, with good chest and limb development?
Very respectfully,
MARY BRUCE HENDERSON. I was glad to reply to the letter printed
above, and suggested several exercises which,
if faithfully used, would benefit not only boys
and girls, but grown—up men and women as
well. Before describing the exercises, it may
be said that their value in developing muscle
cannot be overrated.
There is an unfortunate tendency in these modern athletic times to turn boys and girls
loose in gymnasiums and allow them to exercise
without any competent director. As a
consequence, many a boy makes impossible the
very thing he aims to attain—a fine physique.
He develops some part of his body disproportionately
to the rest, and becomes musclebound
before he reaches manhood, or he subjects
his immature body to some violent exertion
that results in a strain from which he may
never fully recover.
Do not think that you must have dumbbells,
Indianclubs,
or pulley weights to get strong.
Let every boy remember, for this should appeal
especially to boys, that some of the strongest
men in the world have developed their great
physical power without the aid of gymnastic
paraphernalia of any kind, but simply by such
simple exercises as I will explain.
Some years ago such a man rode from New
York to Chicago on a bicycle. He took the
ride merely for pleasure, and had no reputation
as a cyclist, yet so great was his strength and
endurance—gained by simple exercises—that
he broke the record then existing for the
journey. SCHOOLROOM
EXERCISES
Let every boy who reads this try the exercises
here elucidated, and he will feel that they
are doing him good. He will secure an erect,
easy, graceful carriage, cover his body with
firm, pliable muscles, and prepare himself for
the hard training necessary for the violent
exercise of boxing and most vigorous outdoor
sports.
How to Stand. Stand up against a wall with
your arms by your sides, your heels, shoulders,
and head touching the wall. Draw in your
abdomen. Hold your head erect, with the
chin well in, so that when you look straight
ahead your glance strikes the floor about fifteen
or twenty feet in front of you. Take several
steps forward and stand with your heels together.
You are now ready for the first
exercise.
Exercise 1. Lift your arms until they make
a horizontal line with your shoulder. Then
bring them forward in front, reaching out as
far as you can so as to pull your shoulders
forward, but holding the rest of the body
rigid. Next spread back your arms with a
slow, gentle motion as far as you can—do not
let them drop down any—at the same time filling your lungs as full of air as possible.
Do this ten times. Then drop your arms to
your sides.
Exercise 2. Lift your arms outward with an
easy, gentle motion up above your head, reaching
as high as you can, but keeping your heels
on the floor. Then lower them again gently
to the first position. Do this ten times. In
lifting your arms inhale, and in lowering
exhale.
In both these exercises be careful that you
i breathe as directed, and hold your body, except
the arms and shoulders, as in the standing
position. These exercises will develop the
muscles of your back, chest, and shoulders,
and will increase your lung capacity greatly
in a short time.
Exercise 3. Place the hands on the hips.
Bend to the right as far as possible; then bend
back again and to the left as far as you can.
Do this twenty times. Do not move by jerks,
but smoothly and not too fast.
Exercise 4. Bend forward as far as you
can, and then backward as far as you can,
with a gentle, even motion. Do this twenty
times.

[McGoorty]

PART I
PHYSICAL CULTURE
━━━
CHAPTER I
THE PROPER WAY TO BREATH
A Course of Exercises by Which the Correct
Method May be Acquired CHAPTER II
SCHOOLROOM
EXERCISES
SOMETIME ago I received the following communication:
PRINCETON, IND., October 15, 1900.
MR. ROBERT FITZSIMMONS, NEW YORK.
DEAR SIR: I am a teacher of boys and girls from twelve
to fifteen years of age. As an incentive to physical culture,
I believe no name could make such an impression as that
of Robert Fitzsimmons. Could you suggest some exercises
to be used about fifteen or twenty minutes daily in the
school room—exercises that would tend toward a good carriage
of the body, with good chest and limb development?
Very respectfully,
MARY BRUCE HENDERSON. I was glad to reply to the letter printed
above, and suggested several exercises which,
if faithfully used, would benefit not only boys
and girls, but grown—up men and women as
well. Before describing the exercises, it may
be said that their value in developing muscle
cannot be overrated.
There is an unfortunate tendency in these modern athletic times to turn boys and girls
loose in gymnasiums and allow them to exercise
without any competent director. As a
consequence, many a boy makes impossible the
very thing he aims to attain—a fine physique.
He develops some part of his body disproportionately
to the rest, and becomes musclebound
before he reaches manhood, or he subjects
his immature body to some violent exertion
that results in a strain from which he may
never fully recover.
Do not think that you must have dumbbells,
Indianclubs,
or pulley weights to get strong.
Let every boy remember, for this should appeal
especially to boys, that some of the strongest
men in the world have developed their great
physical power without the aid of gymnastic
paraphernalia of any kind, but simply by such
simple exercises as I will explain.
Some years ago such a man rode from New
York to Chicago on a bicycle. He took the
ride merely for pleasure, and had no reputation
as a cyclist, yet so great was his strength and
endurance—gained by simple exercises—that
he broke the record then existing for the
journey. SCHOOLROOM
EXERCISES
Let every boy who reads this try the exercises
here elucidated, and he will feel that they
are doing him good. He will secure an erect,
easy, graceful carriage, cover his body with
firm, pliable muscles, and prepare himself for
the hard training necessary for the violent
exercise of boxing and most vigorous outdoor
sports.
How to Stand. Stand up against a wall with
your arms by your sides, your heels, shoulders,
and head touching the wall. Draw in your
abdomen. Hold your head erect, with the
chin well in, so that when you look straight
ahead your glance strikes the floor about fifteen
or twenty feet in front of you. Take several
steps forward and stand with your heels together.
You are now ready for the first
exercise.
Exercise 1. Lift your arms until they make
a horizontal line with your shoulder. Then
bring them forward in front, reaching out as
far as you can so as to pull your shoulders
forward, but holding the rest of the body
rigid. Next spread back your arms with a
slow, gentle motion as far as you can—do not
let them drop down any—at the same time filling your lungs as full of air as possible.
Do this ten times. Then drop your arms to
your sides.
Exercise 2. Lift your arms outward with an
easy, gentle motion up above your head, reaching
as high as you can, but keeping your heels
on the floor. Then lower them again gently
to the first position. Do this ten times. In
lifting your arms inhale, and in lowering
exhale.
In both these exercises be careful that you
i breathe as directed, and hold your body, except
the arms and shoulders, as in the standing
position. These exercises will develop the
muscles of your back, chest, and shoulders,
and will increase your lung capacity greatly
in a short time.
Exercise 3. Place the hands on the hips.
Bend to the right as far as possible; then bend
back again and to the left as far as you can.
Do this twenty times. Do not move by jerks,
but smoothly and not too fast.
Exercise 4. Bend forward as far as you
can, and then backward as far as you can,
with a gentle, even motion. Do this twenty
times.

In both these exercises care must be taken
not to bend the knees. Breathe naturally.
Keep the lower part of the body as near as
possible in the standing position. These exercises
are for the waist muscles. Exercise 3,
develops the muscles of the side and loins, and
Exercise 4 is one of the best exercises for the
back, the muscles along the back of the legs,
and especially the abdominal. muscles, which
are among the most important to an athlete
and a strong man.
Remember particularly that the number of
times you do the exercises is not so important
as faithful regularity, and the way in which you i
do them. Start easily, and gradually increase
the number you do of each. You will soon
acquire a surprising endurance, as you may
easily prove by getting some companion to
follow you through the exercises. He may be
strong, and, perhaps, something of an athlete,
but unless he is exceptionally well developed
he will certainly show signs of fatigue and may
have to stop before you begin to tire. CHAPTER III
HOW TO REDUCE WEIGHT
A Simple Diet and Easy Indoor Exercise
Without Dumbbells
or Indianclubs
HERE is some advice for the business man,
the lawyer, doctor, broker, clerk, salesman:
any man, in fact, who is kept indoors much of
the time.
Most men of this class take on weight.
They become big and fat: uncomfortably so.
This advice will show them how they can
keep in fairly good trim, notwithstanding the
fact that they have practically no available time
at their disposal for exercise of any description.
Take the business man who, having reached
middleage,
is beginning to get stout. Owing
to this increase in weight he begins to have
aches and pains. His muscles are not trained
to support the extra weight which he is taking
on.
Here is your diet, and you must adhere to it
if you want to obtain proper results. Abstain from the use of all fatty and starchy
food. Eat all kinds of meat except pork. Eat
all varieties of green vegetables, fruits, and dry
toast, and drink your tea without sugar. Do
not eat potatoes, butter, fresh bread, or sugar.
There is the diet: now for the exercises.
They are not difficult, and I will give you only
two movements.
In the first, you must lie flat on your back
and then raise your legs up together so they
will be at right angles with your body; then
slowly let them down to the floor. Do this
twenty times each morning and evening.
In the second movement you must lie down
on your stomach. When in this position place
your hands on the floor near your chest, and,
without bending the body, push yourself slowly
up to the full length of your arms. Do this
ten times each morning and evening.
Above all things you must be regular, and
do not look for too speedy results.
You cannot hope to stick to this diet and
these exercises for two or three mornings and
then jump on the scales and find that you have
dropped five or ten pounds.
It will be at least two or three weeks before you commence to lose weight. Then you will
drop from two to five pounds a week.
You must impress it upon your mind, however,
that there must be no weakening on the
tasks that you have laid down for yourself.
Some cold mornings you will get up, possibly
after a hard night, feeling languid and unrefreshed.
Instead of taking your cold bath,
rubdown,
and exercises, you may be tempted
to say, "Oh! I’ll just skip it this once, and
jump into my clothes."
Such weakness is fatal.
Persevere!