I believe everyone can be fit and healthy. Your body is capable of doing amazing things. Just stay consistent with your workout and diet, and you will see remarkable results.
Training 3 hours for 2 days a week won’t give you a great change, But Training 1 hour for 6 days a week will.
Progressive overload, Reps until failure, Consistency, and Sufficient Rest between Reps and Sets are what you need to take your workouts to the next level.