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Charles Bronson. Solitary Fitness - You Don't Need a Fancy Gym or Expensive Gear to be as Fit as Me
CONTENTS
SUPPORTERS OF SOLITARY FITNESS WRITE. ALAN RAYMENT – READING SOLITARY FITNESS TURNED MY LIFE AROUND
VIETNAM & CAMBODIA CYCLE CHALLENGE, NOVEMBER 2005
INTRODUCTION TO JAMIE O’KEEFE
JAMIE O’KEEFE
STU CHESHIRE
TONY SIMPSON
PAUL SMITH JNR – PROFESSIONAL BOXER
MARK RAHIM – MARTIAL ARTIST
RAYMOND KRAY
SABRINA AND RICHARD MENZIES SABRINA
RICHARD
INTRODUCTION
SOLITARY COMMITMENT
SEARCHING
DON’T DO AS I DO, DO AS I SAY!
DO IT MY WAY
STOP BEING RIPPED OFF!
YOUR BODY IS A MACHINE
PICK UP YOUR EQUIPMENT AND THROW IT AWAY
BRAINWASHED OR NOT, I’LL GET YOU THROUGH IT!
FAT PEOPLE ACTUALLY SMELL: THEY FART A LOT
SO, WAS IT WORTH BUYING?
SOLITARY STRETCH. TO STRETCH OR NOT TO STRETCH
MUSCLES CAN BE DAMAGED EVEN BY SIMPLE STRETCHING
WARM UP PROPERLY
SIMPLE STRETCHING
REMEDIAL STRETCHING
SOLITARY BASICS. LET’S GO! SLOWLY, SLOWLY
WHAT ARE SETS AND REPS?
PRESS-UPS
PUMP, BLOW AND EXPAND
132 IN 60 SECONDS
SIT UPS
SQUATS
SQUAT-THRUSTS
BURPEES
STAR JUMPS
STEP-UPS
SOLITARY DYNAMICS – UPPER BODY
ANALLY RETENTIVE
BIG MEANS MORE OF YOU TO HIT
A FUNNY THING HAPPENED IN THE GYM
SOLITARY ONE
SOLITARY TWO
SOLITARY THREE
SOLITARY FOUR
HOW THE SHOULDER TIES IN WITH THE BICEP
SOLITARY FIVE – DELTOIDS
SOLITARY SEVEN
SOLITARY EIGHT
SOLITARY NINE – ROTATOR CUFF
SOLITARY TEN –TRICEPS
SOLITARY ELEVEN – TRICEPS
SOLITARY TWELVE – LATS
MUSCLE GROUPS
SOLITARY DYNAMICS – BACK
SOLITARY THIRTEEN
SOLITARY FOURTEEN
SOLITARY FIFTEEN
SOLITARY SIXTEEN
SOLITARY SEVENTEEN
SOLITARY EIGHTEEN
UPPER BACK
LOWER BACK
SOLITARY ABS
SOLITARY NINETEEN
AORTAL DEATH
SOLITARY TWENTY
SOLITARY TWENTY-ONE
SOLITARY TWENTY-TWO
SOLITARY TWENTY-THREE
SOLITARY TWENTY-FOUR (A)
SOLITARY TWENTY-FOUR (B)
SOLITARY LEGS
SOLITARY TWENTY-FIVE
SOLITARY TWENTY-SIX
SOLITARY TWENTY-SEVEN
SOLITARY TWENTY-EIGHT
SOLITARY NECK
SOLITARY TWENTY-NINE
SOLITARY THIRTY
SOLITARY THIRTY-ONE
SOLITARY THIRTY-TWO
SOLITARY THIRTY-THREE
SOLITARY THIRTY-FOUR
SOLITARY THIRTY-FIVE
SOLITARY THIRTY-SIX
SOLITARY THIRTY-SEVEN
SOLITARY WAY
SOLITARY DAY ONE
SOLITARY DAY TWO
SOLITARY DAY THREE
SOLITARY DAY FOUR
SOLITARY DAY FIVE
SOLITARY DAY SIX
SOLITARY DAY SEVEN
SOLITARY DAY EIGHT
SOLITARY DAY NINE
SOLITARY DAY TEN
SOLITARY DAY ELEVEN
SOLITARY DAY TWELVE
SOLITARY DAY THIRTEEN
SOLITARY DAY FOURTEEN
SOLITARY DAY FIFTEEN
SOLITARY DAY SIXTEEN
SOLITARY DAY SEVENTEEN
SOLITARY DAY EIGHTEEN
SOLITARY DAY NINETEEN
SOLITARY DAY TWENTY
SOLITARY DAY TWENTY-ONE
SOLITARY DAY TWENTY-TWO
SOLITARY DAY TWENTY-THREE
SOLITARY DAY TWENTY-FOUR
SOLITARY DAY TWENTY-FIVE
SOLITARY DAY TWENTY-SIX
SOLITARY DAY TWENTY-SEVEN
SOLITARY DAY TWENTY-EIGHT
SOLITARY CLEANSE
FASTING
CLEANSE YOUR STOMACH
AIR CAN BE YOUR FRIEND
FLUSH OUT YOUR SINUSES
HYPERVENTILATION TO GET RID OF CARBON DIOXIDE
LARGE INTESTINE CLEANSE
CLEANSE YOUR EYES
LOOK AFTER YOUR COLON AND FIGHT OFF CANCER
LIFE AND DEATH BEGIN IN THE COLON
COLON HYDROTHERAPY
WATER IS THE HEALER
RECTAL/COLON CANCER IS 100 PER CENT PREVENTABLE
LOOK AFTER YOUR COLON AND IT WILL LOOK AFTER YOU
THE SKIN IS THE BODY’S LARGEST ORGAN
WHAT IS A COLONIC?
ENEMAS
YOUR DIET ON THE DAY BEFORE ENEMA DAY
THINGS TO AVOID FOR A COMPLETE DETOXIFICATION:
SOLITARY DIET
PRISON GRUEL HASN’T KILLED ME … YET!
SOLITARY VITAMINS
VITAMIN TABLETS ARE PISSED AWAY
MINERALS AND WHERE TO FIND THEM
MORE GOOD THINGS TO EAT
INTRODUCING JOHN CALLAN
YOU ARE WHAT YOU EAT
SUPPLEMENTS ON A LOW BUDGET
SUPPLEMENTS ON A HIGH BUDGET
WATER HELPS BURNS OFF FAT
METABOLISM
YOUR BODY NEEDS FAT TO LOSE FAT
JUMP-START YOUR METABOLISM
BUILD MUSCLE
ADD MUSCLE, NOT FAT
DON’T LET AGE WIN
WHAT DOES WHAT?
EATING DISORDERS
BURN OFF 150 CALORIES
HOW DOES YOUR BODY MASS MEASURE UP?
SOLITARY COW PUNCH
SOLITARY ORGAN
PENIS FACTS
PENIS PUMPS
DON’T WASTE YOUR MONEY!
THE DANGERS OF USING PUMPS
THE BENEFITS OF PENIS EXERCISING
PENIS ENLARGEMENT EXERCISES
THE THEORY ON HOW TO OBTAIN A LARGER AND STRONGER PENIS
CONNECTIVE TISSUE MUST BE STRETCHED
HOW TO INCREASE THE SIZE
MY CAVEAT
BASIC CONDITIONING EXERCISE
MAIN CONDITIONING EXERCISES – JELQ TECHNIQUE
DON’T BE FOOLED BY PENIS ENLARGEMENT PILLS!
HYPNOSIS
PUBOCOCCYGEUS – LOVE MUSCLE
PELVIC FLOOR
ISOLATE THE PC MUSCLE!
THE MALE PC MUSCLE
THE FEMALE PC MUSCLE
HOW TO LOCATE THE PC MUSCLE
ROUTINE
MORE PC EXERCISES
EXERCISE ONE
EXERCISE TWO
EXERCISE THREE
EXERCISE FOUR
TIPS
PC EXERCISES FOR MEN
SOLITARY FAT LOSS
WHY YOU ARE FAT
WEIGHT-LOSS SUPPLEMENTS ARE TOTALLY WORTHLESS!
WEIGHT-LOSS LIES
EAT LESS AND GET FATTER
FAT PEOPLE USUALLY EAT LESS THAN NORMAL-SIZED PEOPLE
PLAN YOUR MEALS
INCLUDE FAT IN YOUR DIET
NOTHING IN POWDER OR PILL FORM CAN HELP
EXERCISE ALONE WILL NOT LOSE FAT
WEIGHT-LOSS CENTRES
THE WRONG WAY TO HIT A BRICK WALL
A SMALLER YOU ISN’T A MORE BEAUTIFUL YOU
MUSCLE, WATER AND FAT
EATING MORE CARBS IS NOT THE ANSWER
GAINING WEIGHT HELPS BURN FAT
TRANS FATS – BAD FATS
REDUCING INSULIN SECRETION IS THE ANSWER
STOMACH, HIPS, THIGHS, BUTTOCKS, LOVE HANDLES, ETC
STRESS MAKES YOU FAT
WHAT ABOUT DIET PLANS?
BREAKFAST FUELS THE FAT-BURNING FURNACE
SQUEEZE THE BEST OUT OF YOUR FOOD
AVOID FRANKENSTEIN-TYPE MACHINES
MONITOR YOURSELF
WALK OR JOG – EITHER
NOT AN OVERNIGHT SUCCESS
EXCESS CARBS PRODUCE EXCESS INSULIN
FOUR TYPES OF FAT
SALT
WEIGHT CHART FOR WOMEN
WEIGHT CHART FOR MEN
CALCULATING YOUR FRAME SIZE
SOLITARY OILS
FLAXSEED OIL AND COTTAGE CHEESE
DOSAGE
THE BENEFITS OF FLAX SEEDS
HEALTH-PROMOTING PROPERTIES OF FLAX
USING FLAXSEED OIL
QUARK
FLAXSEED BENEFITS PROSTATE CANCER … SO THEY SAY
BREAST CANCER
WHAT ARE THE SYMPTOMS OF BREAST CANCER?
BREAST SELF-EXAMINATION
TESTICULAR CANCER
IS TESTICULAR CANCER DANGEROUS?
TESTICULAR SELF-EXAMINATION
PROSTATE GLAND
WHAT CAN I DO TO PREVENT CANCER?
HOW TO LOOK THE SAME AGE AS YOU DO NOW IN TEN YEARS’ TIME
SOLITARY TIPS
MAKE A START!
HANDSTAND PRESS-UPS
SOLITARY EXTRAS
THE GOLDEN GOLGI TENDON
FOUR TYPES OF STRETCH
GET THE BEST FROM THE STRETCH
FLEXIBILITY
MAKE THE STRETCH BECOME AN EXERCISE
ADVANCED ABS – LE CRUNCH
MAKE IT HURT!
CRUNCH TWISTS
LEGS RAISED CRUNCH
WEIGHTED CRUNCH
A GREAT AB BLASTER!
Also by Bronson
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