o to four quarts of
water a day.

[Illustration: RESULT OF SIXTY DAYS' TRAINING IN CARRIAGE. THE TWO MEN
IN FRONT WEIGH 265 AND 230 POUNDS RESPECTIVELY]

[Illustration: LOOK AND DETERMINATION ON FIRST DAY'S MARCH, DURING WHICH
THE MEN CARRIED IRON BARS WEIGHING NINE POUNDS EACH]

At middle age it is natural for most people to put on weight, unless
they are especially active in their daily life. For, having acquired a
habit of consuming a certain amount of food, it is absolutely essential
to exercise and thereby offset the tendency of this food to make fat and
increase the weight. Walking can be enjoyed by everybody, and a four-or
five-mile "hike" daily makes your credit at the bank of health mount up
steadily. We should all learn that when we rob the trolley company of a
nickel by walking we add a dime to our deposit of health.

Food, of course, is one of the main factors in one's general health,
and we hear on all sides the opinions of people as to the causes of
indigestion and the general ailments connected with eating. One thing is
certain, however, and that is that pleasure has a favorable effect on
the digestion. Pleasant company at a meal, the dainty serving of the
viands, and the attractiveness of the food combinations pave the way to
a satisfactory repast, eaten with enjoyment and completely assimilated.

A MODEL DIETARY

Because diet is a real aid to physical well-being, the following table
is offered as a rough suggestion for a typical dietary for a man leading
a more or less sedentary life. But it will never replace exercise.

BREAKFAST Approximate
Calories

Orange or grapefruit.................... 100
Two eggs................................ 166
Two Vienna rolls........................ 258
Butter.................................. 119
Coffee with milk and sugar.............. 100
Total................................... 743

LUNCHEON Approximate
Calories

Twelve soda crackers.................... 300
One pint milk........................... 325
---
Total................................... 625

DINNER Approximate
Calories

Soup (consomme)......................... 14
Roast beef.............................. 357
Potato.................................. 145
String beans or