ct 5 " Pes PRS t ews Cee. aePera Bisco M bites ty is my no-nonsense guide to getting fit and staying fit. Forget fancy gyms, fancy Ott Pee Lote hea ec boiled what you need are the facts on Re Cea ced eee eT 0 Fe Ca ae job. That’s where I come in. UE aC eh CM ts asim those love handles, tone your EY PCC Uae boot te fy Eb Yel Teh tad eget Mek cd 8 Yd COC a etary erate eet) eerste and I won’t mug you off for a fortune in the process! pee eC CC Cn Cab ee Cait Gm e mT Lag confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records, and making sure he’s always ready for any ere ere Ce rte CRs CD eR D a ste targets) need to he at the peak of mental and physical form. Bronson is the pe tas Baa Cris TRUE ai sy Buen tte) Baa (MO ISBN 978-1-B445 Oe ui ————s. ——. = —CHARLES BRONSON with Stephen Richards OLITAR son iPublished by John Blake Publishing Ltd, 3 Bramber Court, 2 Bramber Road, London Wi4 9PB, England www,johnblakepublishing.co.uk First published in paperback in 2007 ISBN: 978-1-84454-309-0 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or in any form or by any means, without the prior permission in writing of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent publisher. British Library Cataloguing-in-Publication Data: ‘A catalogue record for this book is available from the British Library. Design by www.envydesign.co.uk Printed and bound in Great Britain by CPT Bookmarque, Croydon, CRO 4TD 57910864 © Text copyright Charles Bronson and Stephen Richards Papers used by John Blake Publishing are natural, recyclable products made from wood grown in sustainable forests. The manufacturing processes conform to the environmental regulations of the country of origin. Every attempt has been made to contact the relevant copyright-holders, but some were unobtainable. We would be grateful if the appropriate people could contact us. DISCLAIMER ‘The exercises and actions described in this book are intended for people with good health — if you have a medical condition or are pregnant, or have any other health concerns, always consult your doctor before starting out. Furthermore, some of the exercises and activities are actions that have been performed by Charles Bronson, but are dangerous and very careful consideration should be given before performing any of them. The publisher strictly dislclaim any liability from the use of any decription or information in this book. We urge you to act in conformity with all applicable laws and to exercise caution when exercising, always taking care to eat a few hours before any activity and to keep yourself hydrated by taking sips of water throughout exercise.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 [ am unable to do all I wish to do in my restricted life. Alan did a lot to make it possible. Max respect, brother.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 I wish to do in my restricted life. Alan did a lot to make it possible. Max respect, brother.Nobody wants to die! So why do people let themselves go? Why kill yourself off? Stop and think, get fit and strong! Even a good shag will burn the calories off and 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 of self-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 of Solitary Fitness Introduction Solitary Commitment Solitary Stretch Solitary Basics Solitary Dynamics — Upper Body Solitary Dynamics — Back Solitary Abs Solitary Legs Solitary Neck Solitary Way Solitary Cleanse Solitary Diet xi xiii 15 23 45 77 89 101 109 117 135 153Solitary Cow Punch Solitary Organ. Solitary Fat Loss Solitary Oils Solitary Tips Solitary Extras Also by Bronson Insanity Bronson The Good Prison Guide Krays & Me Legends Silent Scream Birdman opens his mind Heroes and Villains 179 187 207 229 247 253SUPPORTERS OF SOLITARY FITNESS WRITE ALAN RAYMENT - READING SOLITARY FITNESS TURNED MY LIFE AROUNDSOLITARY FITNESS My name is Alan Rayment. I am from Crowle in North Lincolnshire. I am a bilateral amputee and a wheelchair user. I suffered from leg ulcers on both legs for ten years, and then contracted the deadly bug MRSA and had to have my left amputated. What a terrible shock it was to me as I was a long-distance truck driver at the time. Was my career over? I wasn’t sure. I spent three months in hospital and in total had ten operations and lost nearly two stone in weight. I left hospital in December that year and that’s when the hard work started. I learned to walk with a prosthetic left limb and everything seemed to be going great. Just after summer I had learned to stand and walk with crutches. It was an amazing feeling to be walking again, my right leg was taking a lot of pressure at the time and the ulcer was getting worse. I was experiencing tremendous pain in my left leg but I batiled through. I got a new job as a Transport Manager at the firm Luse to drive for and working took my mind off the pain. Thad to stop learning to walk as my left leg was giving me so much pain; I was taking so many painkillers that at times I was not really with it. I was admitted to hospital and told only hours later that my leg ulcer had MRSA, I was devastated: the ulcer was so bad and painful, I was in excruciating pain and I knew what laid ahead for me. I wasn’t looking forward to it. I had my right leg amputated below my knee and everything went extremely well. I was discharged from hospital after only two weeks, but this time I was in a wheelchair. My main aim was to walk again no matter what it took. The leg was healing well and I was back at work, but then another shock came in December when I had a car accident. My car left the road and slid into a drain and sank. Thad to break the window to get out. I swam to the side of XIISUPPORTERS OF SOLITARY FITNESS the drain and waited for assistance. The fire and ambulance crew came to the rescue. It was a cold freezing December evening and I couldn’t believe my luck. I shouldn’t be here today. My right stump had been injured in the accident and it didn’t look too good as my wound had opened up. The following year I spent working, hoping my leg would heal below my knee, but it didn’t look good. I spent a full year with dressings on my leg, and the pain had crept back in. All I wanted to do was get measured up for another prosthetic limb and get walking again, but it wasn’t to be. I visited a surgeon and asked him to amputate my leg above my knee; I knew I still had a chance to walk again, although I was told it was going to be extremely hard as I would have no knee joints. I had the operation and my leg healed within 28 days. I was excited that I was going to be measured up for my right leg, and things were looking up. I had put on a lot of weight and I felt really uncom- fortable with myself. I knew I had to be strong and fit if I wanted to give walking my all, and I had to lose some of the excess pounds. I was nearly two stone overweight so there was a lot of work to do. I asked myself a few questions. Should I go to a gym? Will it cost me a fortune? Would people stare at me? I concluded that I needed a programme I could follow in my own home. I bought a book, Solitary Fitness, by Charles Bronson. I had read about Charlie and I knew how fit and strong he was, and I wanted to be strong like him. Charlie has achieved so much and I knew just how serious he was about fitness. 118 Push ups in sixty seconds! 1790 Sit ups in 1 hour! This is amazing! XIII