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wow 3 hours a day exercise. HIIT is the best type of training

http://www.metacafe.com/watch/514640/300_spartan_workout_training_home_version/

something like that and running (if you are going to do a lot of running then skip the squats and jumping squats)

cut your calories back to 1200-1400 a day. (keep protein above 100g drink 8 cups of water daily) and don’t binge try 5-6 small meals a day if you can

since you have to work i recommend doing running before you have breakfast for about an hour (by running i mean walk/jog/run what ever you are fit enough to do but make sure you push yourself to your max heart rate every 2 minutes for 30 seconds)

Good luck

Well I think it’s totally about self-control:

Breakfast: integral toast and a 70-calorie yogurt

Lunch: Fruit (any kind, except banana) and a fish (not fried)

Snack if you get hungry: gum or 90-calorie diet bar

Dinner: Light soup (not a creamy soup, it has too much fat)
Or maybe a cup of special K or cheerios

Some other tips:
DON’T EVER DINNER AFTER 7PM, IT HAS BEEN PROVEN IN INVESTIGATIONS AND THAT HELPS A LOT, TRY TO DINNER AFTER 7, I SWEAR IT’S AMAZING

I recommend you coffee in the morning, it gives you a lot of energy! (without sugar, or maybe splenda)

Another thing is to drink green tea once a day, it burns fat and it’s good for your health

And of course, do at least 50 abs per day

Good luck

Exercise is just as crucial as food consumption when it comes to losing weight. There’s lots of good guidance for exercise on the site in the box below. I lost 6 pounds by doing as they advised.

well dont diet it never works, and as for cutting calories it may work initially but in the long run it doesnt, your metabolism needs calories to keep it up to speed, so if you cut calories you may lose weight but gain it back quickly, this is what worked for me it is simple and easy to follow, but first and foremost you gotta realize results arent instant and it’s not just a psychical change but a lifestyle change, you gotta eat right also. first off dont diet, you can basically eat what ever you want (in reasonable portions) just stay away from sweets and foods high in msg, also realize that will power is like gasoline it runs out after a while, so allow your self a treat now and then, second you gotta exercise this is what makes it easy for me, place your tread mill in front of a tv and watch about 2-3 of your fav shows, by that time you will have gotten a decent cardio and the time elaspes quickly so it doesnt even feel like a workout, also drink lots of water(preferably only water) it speeds up the metabolism, also take vitamin b-12 it also helps the metabolism you follow this and you will lose weight no problem, it worked for me, i am only 5’11 and i used to weigh 280 lbs after doing this for 5 months i weighed 187 so yea it works, give it a try, good luck.

about it you can get information from here http://webmd13.notlong.com/AA6YSDL

yes.
my friend has done the same and it has worked for him!!

Good Luck!!

as a teen, work with dumbells and free weights to build yourself a good base. low to moderate reps with heavy weight. cable machines will not work as well to build a good base for you. you have to build a good foundation, before the rest of your house.