That was a major selling point for me! There are a few components, and it's fine to start incorporating them gradually or leave some out altogether. There's basically diet, exercise, supplements, cold therapy, and cheat days.
The diet is very similar to paleo for 6 days a week. The meals are a 30 grams of protein (eggs, meat, fish or vegetarian alternatives), vegetables except the starchy potato-like ones, and for breakfast and lunch 1/4 - 1/2 cup legumes. I do a lot of curries, chili, roasted veggies, scrambled eggs with veggies, chicken, and salads with roasted chicken breast or bacon. No soda, no real or artificial sweeteners, no dairy except coffee cream or butter which are both low is lactose, no grains, no fruits. (Unless my berry bushes or pear trees are ripe, I pigged out on those during harvest season.)
Exercise is 3 days a week for about 15 minutes. The emphasis is on exercises that work the entire body and core. If you've ever watched Alton Brown, he talks about how cooking implements should serve multiple purposes - this is the same idea. If you do basic two handed kettlebell swings - about 70 if you can work up to it, the bird dog exercise (10 for 20 seconds each), the cat vomit exercise (10 of 10 seconds each), three times a week, that's enough for a minimum. Personally I'm doing a little more than that, 7 days a week and I do pushups, planks and some other balance ball type things, but still very limited and just one set of anything I do.
Supplements: these aren't a requirement, but it's based on natural supplements that increase your metabolic rate and prevent insulin from doing crazy things. The basic stack is breakfast - garlic, green tea, and alphalipoic acid. Lunch is the same but I skip that. Dinner is policosanol, garlic and alphalipoic acid. (No green tea because of the caffeine.)
Cold therapy: Being cold burns calories. The 4 Hour Body book advocates cold showers and even ice baths. I tried the showers, I don't like it and I know I'm not getting into an ice water bath. Cold also activates the brown fat (as opposed to white fat) in your body. If you chill it, it goes into hypermode and burns other fat for fuel. It's concentrated around the back and sides of our neck. Putting an ice pack on the back of your neck for 15-30 minutes at night while you watch tv or read is enough to kick it into action. I do that most nights. More on that: http://www.nytimes.com/2012/01/25/health/brown-fat-burns-ordinary-fat-study-finds.html
Cheat days: once a week, eat the normal diet breakfast of protein, beans, and vegetables. The rest of the day is a free for all. That could mean pizza, cheese, yogurt, fruits, cheesecake, doughnuts, whatever. I've eaten an entire tray of costco cookies (1350 calories), a whole jar of homedried pears, a box of easter malt balls in addition to my three regular meals. Last Sunday we had deep dish pizza, yogurt, cereal, a cream cheese filled pastry. Cheat day is like a "refeed" that weight lifters do, it keeps leptin levels where they should be: http://www.bodybuilding.com/fun/sclark60.htm
To limit the cheat day damage, a half hour before a big meal I take a Cissus quadrangularis pill. A few minutes before the meal I do about 90 seconds of exercise like squats or kettlebell swings, and again 90 minutes after the meal. That does something with muscles and glycogen that I can never keep straight in my head, but they say to do it so I do. And I drink a boatload of water in general (12-16 cups a day), but most importantly on cheat day. It's normal to gain a few pounds from cheat day each week, but it drops off in a few days. For me, cheat day also makes the diet sustainable long term, so I can plan for birthdays, holidays, indian buffets, chocolate, etc. without feeling deprived.
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