The ProgramBailor suggests that you do an intense HIIT-style training on a Spin bike or by doing eccentric muscle stimulation to get to the deepest muscle fibers in your joints. What this means is pedal intensely while standing up on a Spin bike for 30 second intervals, and do four or five total with recovery in between. The bike should be set so it's hard to pedal and you're out of breath and can't do anymore by the end of the 30 seconds. For eccentric muscle stimulation, think of it as the "down." When you do a bicep curl, you contract the muscle by lifting the weight in your hand to your shoulder. For eccentric, this would be the return of that weight. Bailor actually only stipulates four moves as being necessary: a leg press, a seated row, a chest press, and an overhead shoulder press (he has four complimentary at-home moves, too). Doing this training will kick the body's metabolism up a notch because you're placing such a high demand on it. The result is increased muscle, fat loss, and more energy. The science backs this all up. BUT ... I know what you're thinking: what about cardio, regular weight training, all the other stuff we're supposed to be doing? According to Bailor, an active lifestyle will keep you fit, healthy, and limber, but over-training can actually backfire so that you gain more weight. For instance, if you do a lot of cardio, your body will "eat" calorie-hogging muscle first and preserve it's fat stores because it thinks it's in starvation mode. You will actually slow your metabolism down as your body tries to conserve energy because you're placing greater demands on it.
Let me say that again: over-exercising forces your body to conserve fat and breakdown muscle, the exact opposite of what you want.