Excerpt: 'Make Over Your Metabolism'

The implied premise and promise of this book are that you can change your metabolism so your body is burning the optimum amount of fat 24 hours a day every day of your life. I want you to know from the beginning that this program will not consume your life. It is designed to give you maximum results in minimal time—about three hours a week. But I will ask you to give your best during those three hours. Giving your best is another way of describing your exercise intensity, the level of effort you put into your workout. Rest assured, I'm not asking you to train as long and as hard as a marathon runner or Michael Jordan. They have their levels of exercise intensity, and you have yours.

All I'm asking you is to work out at your own best individual level of intensity, even if you have not gotten out of a chair in four months. If you're not sure what your "best" is right now, don't worry. I'll help you establish that as we get further into the actual program. Every workout and every healthy meal you choose will elevate you closer to your goals. When I started working in 2003 with the "Dr. Phil" television show and "Dr. Phil's Ultimate Weight Loss Challenge," the 13 challengers had little or no athletic ability, and most were severely overweight. Yet every challenger made significant improvements over time, as much as doubling the weight he or she could lift or the speed at which he or she could walk, jog, or do other forms of cardio. It was truly amazing.

One memorable example was Jim Toth, who weighed 360 pounds when I started working with him on the "Ultimate Weight Loss Challenge." Depressed and angry, Jim led a very negative life, even though as a popular deejay in Chicago he projected a fun-loving personality. Being overweight was part of his gig, and his audience often egged him on to eat more.

Jim had hated exercise his whole life. He ate three gargantuan meals a day, usually in his car on the way to and from work. His weight interfered with intimacy with his wife. He was ashamed of his body and ashamed of himself. He hated himself and felt like there was no escape from being overweight.

I'll never forget assessing the fitness levels of the challengers for one of the first "Dr. Phil" show tapings. They had to run or walk 100 yards as part of the assessment. Jim attacked that course like it was nobody's business. I was stunned. Here was a fit guy in a fat suit. And seeing the look in his eyes and the inspiration that came over his entire being that day affirmed for me why I had chosen health and fitness as my life's work. I'll never forget that day. I saw the athlete in Jim, if he could just get over his laziness and take responsibility for his health.

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