The two basic components are a modern version of High Intensity Training and the Paleo Diet. This is not the actual method, it's a video detailing the scientific argument for the principles behind the method. I don't really follow (or know) what specific methods they are recommending, but I have been relying on the basic idea described in the video for my workouts for quite a while now, and it's working well. You should just watch the whole video, it's an intelligent and easy to follow presentation, but I'll just sum up some of the main points: a. The idea is to reach muscle fatigue, through aprox. 90 seconds worth of simple and slowly executed repetitions of bodybuilding exercise that's as simple and straight forward as possible. (it's not as easy as it sounds, because you have to learn to not panic and continue lifting past the point where you would normally quit - and by lifting I mean pushing, because you can't actually move the weight anymore - well past the point where it feels like you are done, and where most bodybuilders would just stop instinctively) b. You need to exercise a muscle group only once every 5 to 10 days, which amounts to only 12 to 15 minutes of workout time a week. More is actually less effective at building muscle (the reasons are explained at length in the video). c. Aerobic conditioning is unnecessary, because bodybuilding provides it (it is explained what aerobic conditioning is and why bodybuilding and specifically the production of lactic acid stimulates the aerobic cycle in cells for hours after the workout - about 1 hour and 5 minutes into the video). This however doesn't mean that you shouldn't play sports. The guy actually recommends that you do. But you don't need to run, bike etc. at a high intensity and for long periods of time, for the purpose of aerobic conditioning. d. A high carb diet destroys your metabolism, is responsible for the high incidences of diabetes, and creates a vicious cycle by which, whenever your body uses up all the energy from your latest meal, your energy levels drop and you have to eat again (as opposed to a healthy metabolism, where the body is able to seamlessly start using stored energy to fuel itself and keep your energy levels constant well past 3-4 hours after eating). The paleo diet (again, I don't know the actual diet, only the idea behind it) recommends low carb, high in protein (and not particularly low in fat) foods - basically the diet of hunter gatherers in the Paleolithic (hence the name), and fewer meals/ day.