Fast way for a 5'8-5'9 172lbs 15 year old boy to lose weight and gain !

First, balance your diet. Don't eat a lot of things with trans fat like most snack foods. Eat carrot sticks instead of chips and drink V8 (the juice kind because I've never met anyone who likes the vegetable kind) instead of pop and soda. As for exercise, you should do at least 10-15 sit-ups and push-ups a day. In about 3 weeks, you should be able to notice a difference.

When you gain muscle you usually gain weight. What you want to do is lose fat, but gain muscle. Remember that muscle weights more than fat, so many times you will look like you are losing weight but you are actually gaining muscle weight and losing fat weight. So you might gain more weight than you lose (but its only muscle weight)

You should do both cardio and strength training.

I suggest you try out this site. Its a good teenage site for trying to become healthier: Sparkteens.com

rowing, eat more green food and less brown food

Hey man! I had the same problem I was 180pounds and has a nice amount of muscle but not the tone and abs. I use my own personal workout plan and ill give it to you. Since the begining of the school year I have gain a nice 30-40pounds of muscle and right now its helping shred all fat left.

Here is the workout test it out you will be sore but just weight till you recover before going in again. I do it 3x a week but 2x a week would still get results

Sumo Deadlift 5 reps
Bench press 10 sets of 10
T bar row 10 sets of 10

Im doing no cardio but you can add cardio if you want.

Eat alot of protein and clean 90%+ of the time

Good luck man