Table 1 Inclusion/exclusion criteria

Central obesity: waist circumference ≥90 cm (men); ≥80 cm (women), or with excess weight: body mass index ≥25 kg/m² (men) and ≤ 35 kg/m² (women)

Systemic infections

Meets at least one criteria for metabolic syndrome (IDF 2006): triglycerides ≥150 mg/dl; HDLc <40 mg/dL (men); <50 mg/dL (women); high blood pressure ≥130/85 mmHg and/or fasting plasma glucose ≥100 mg/dL

Weight loss or gain of >10 % of body weight in the past 6 months for any reason

Written informed consent

Currently taking medication that suppresses or stimulates appetite

Interested in improving cardiovascular health and physical fitness

Uncontrolled hypertension: systolic blood pressure 160 mmHg or diastolic blood pressure 95 mmHg on treatment

Gastrointestinal disease, including self-reported chronic hepatitis or cirrhosis, any episode of alcoholic hepatitis or alcoholic pancreatitis within the past year, inflammatory bowel disease requiring treatment within the past year, recent or abdominal surgery (e.g. gastrostomy)

Asthma

Diagnosed diabetes (type 1 or 2), fasting impaired glucose tolerance (blood glucose 118 mg/dL), or use of any antidiabetic medications

Currently taking antidepressant, steroid, or thyroid medication, unless dosage unstable (no change for 6 months)

Current exerciser (>30 min organised exercise per week).

Indication of unsuitability of current health for exercise protocol (Physical Activity Readiness Questionnaire, PARQ)

Any other conditions which, in the opinion of the investigators, would adversely affect the conduct of the trial