Table Of Content

CHARLES BRONSON iz'iih Stephen Richards I’m Charlie Bronson and this is my no-nonsense guide to getting fit and staying fit. Forget fancy gyms, fancy outfits, expensive trainers — whatyouneedarethefactson what really works and the motivation to get on with the job. That’s where I come in. I,I’ll show you how to burn off those love handles, tone your abs, make your arms huge and powerful as well as building up your stamina to becomephysicallyfitforever, .may.WWW...“t...wmmmmnwmc. and I won’t mug you offfor a »fortuneintheprocess! Charles Bronson has spent nearly three decades in solitary confinement, andyethas stayed as fit as afiddle, gaining severalworld strengthandfitnessrecords, andmakingsurehe’s alwaysreadyfor any situationhrl-Iis fitness programme will give you all the know-how you need to he at the peak ofmental and physical form. Bronson is the fitnessguruforanewyou! HEALTHANDFITNESS ISBN 978-1-84454—309—0 uunEDKINGDOM27.99 I llll I00799> 9 781844 543090 thSlesphenRichards OLITHR ScI'ITNIISOSY JJJJJJJJJ PublishedbyJohnBlakePublishingLtd, 3 BramberCourt, 2 BramberRoad, LondonW14 9P5.England www.johnblakepublishing.co.uk Firstpublishedin paperbackin2007 lSBN: 978—1—84454-309-0 Allrightsreserved. Nopart ofthispublicationmaybereproduced, stored inaretrieval system.orinanyformorbyanymeans.withoutthe priorpermissionin writingofthepublisher,norbeotherwisecirculatedin any formofbindingorcoverotherthan thatinwhichitispublished andwithoutasimilarconditionincluding thisconditionbeingimposed on thesubsequentpublisher. BritishLibraryCataloguing-in-PublicalionData: Acataloguerecordforthisbookisavailable from theBritish Library. Designbywww.envydesign.co.uk PrintedandboundinGreatBritainbyCPIBookmarque,(koydon,CRO4TD 5 7 9 10 B 6 4 ©TextcopyrightCharlesBronsonendStephenRichards Papers usedbyJohnBlakePublishingarenatural.recyclableproductsmade fromwoodgrowninsustainableforests. Themanufacturingprocesses conform to theenvironmental regulations ofthecountryoforigin. Everyattempthasbeenmadetocontact therelevantcopyright-holders, butsomewereunoblainable. Wewouldbegrateful iftheappropriate peoplecouldcontactus. DISCLAIMER Theexercisesandactionsdscribedillthisbookanintendedforpeoplewithgood health—ifyouhaveamedicaloondilionorarepregnant,orhaveanyotherhealth coneerna,alwaysconsultyourdoctorbeforestartingout.Furthermore,someofthe exercisesandactivitisonactionsthathavebeenperformedbyCharleeBronson.but aredangerousandverycarefulconsiderationshouldbegivenbeforeperforatinganyof them.Thepublisherstrictlydisldaintanyliabilityfromtheuseol’anydecrlptionor informationinthinbookWeurgeyoutoactinconformitywithallapplicablelaws andtoexercincautionwhenexercising.alwaystakingcarelocalafewhoursbefore anyactivityandtokeepyourselfhydratedbytakingsipsofwaterthroughoutaxercbe. ,mmmm (mmfim 2mfimrm I dedicate this to my brother Mark and my son Mike. You're both in my heart. Max respect, Charlie. I would also like to thank my good friend Alan Rayment for all his hard work in supporting this book. With me in a cage I am unable to do all Iwish to do in my restricted life. Alan did a lot to make it possible. Max respect, brother. Nobody wants to die! 30 why do people let themselves go? Why kill yourselfoff? Stop and think. get fit and strong! Even a good shag will burn the calories offand pump your heart! There is no excuse — you know it! Now believe what I tell you all — stay clear of steroids. You don't need them. Plus they shrivel your cock and fuck up your internal organs. My way will do the trick. Plenty of porridge, and lots ofself—belief. Don’t forget to drink plenty of fluids. Drink plenty, sweat and piss it out. And, if you‘re ever in trouble and you can’t get any liquids, drink your piss! You have to survive. Do anything to survive. Life is precious. Life’s a dream. Life’s very short. Don’t waste it. And die a good—looking old git! My best wishes to all! (Except those fat, smelly, lazy sods who give us humans a bad name) CONTENTS Supporters ofSolitary Fitness xi Introduction xliii Solitary Commitment Solitary Stretch 15 Solitary Basics 23 Solitary Dynamics — Upper Body 45 Solitary Dynamics -— Back 77 Solitary Abs 39 Solitary Legs 101 Solitary Neck 109 Solitary Way 117 Solitary Cleanse 135 Solitary Diet 153 Solitary Cow Punch 179 Solitary Organ 187 Solitary Fat Loss 207 Solitary Oils 229 Solitary Tips 247 Solitary Extras 253 Also by Bronson Insanity Bronson The GoodPrison Guide Krays &Me Legends Silent Scream Birdman opens his mind Heroes and Villains SUPPORTERS OF SOLITARY FITNESS WRITE ALAN RAYMENT — READING SOLITARY FITNESS TURNED MY LIFE AROUND