Warm-up+1 hour or so anaerobic+aerobic 30 minutes+stretching.
Warm up to prevent injury. There is nothing to say.
He needs to consume sugar to maintain the muscle state in anaerobic state, but it is difficult to maintain the muscle state when the fat loss period is long, so it is impossible to stay in the fat loss period for a long time, and he must return to the muscle gain period as soon as possible after reaching the ideal body fat.
Aerobic is actually an auxiliary means to help burn calories, but it should not be too long at a time.
Finally, diet is also the most important aspect. The diet in the fat-reducing period is now more popular with carbon cycle.
How to eat three meals is related to your basic metabolism. If you are at school, you can buy an induction cooker and then buy food. You can allocate your daily training and diet, and allocate low-carbon and high-carbon days, hoping to adopt them manually.