You seriously can change that mess.
You work out with free weights twice a weeks and workout every day.
What I suspect you're calling exercise I call moving around a bit.
300 pressups as 6 reps of 50. Crunches and squats too. Get a big mirror, stretch and practise fighting until it's a total reflex. You need to run on those two days you go to the gym aiming for 2 km each time, as fast (or slow) as you can.
I'd been addicted to fet and e's when I started - I looked like skelator. I'm 16 stone now at 5' 10".
You can do it and should be ashamed if you don't.