The core advice in Make Over Your Metabolism is a system of exercise they call "metabolic burst training". It's similar to interval exercise training where you cycle between intense and less intense exercises. The result is that your metabolism speeds up. Once your metabolism is running faster, you'll lose weight and gain a toned, muscular body.

The book breaks it down into a four week program. There is also advice about what you should eat to increase your metabolism. There are nutrition tips that will help you get over your cravings, to tame them, and to maximize your body's fat-burning ability.

An eating plan is provided. By carefully selecting what you eat, you can get the most out of everything you eat, not just meals, but also snacks.

The book details a number of specific lifestyle practices that will make your metabolism faster and healthier. Your metabolism will become normalized. By eating and exercising regularly, your metabolism will ease into a healthy state where you don't get fat and you have lots of energy throughout the day.

There are a lot of details on the book about exercise. to make things easier on your lifestyle and your wallet, it focuses on setting up a "home gym". There are only 5 pieces of equipment that you'll need and it's all affordable.