If you have a foundation in Sanda, I suggest you lose weight and gain muscle at the same time. Two hours a day should be enough. 1. Do aerobic exercise 40 minutes before departure, you can run and rest 10- 15 minutes. 2. Do strength exercises or exercises with the main purpose of reducing fat. No matter which part you do, each group should do 30-50 exercises, 3-5 exercises for each movement, and each group should rest for 1-2 minutes. Master the right posture and the right essentials (it is very important to master the right essentials at first, otherwise your posture will always be wrong in the future, and you will be injured in weightlifting in the future). Just do aerobic exercise for about 30 minutes while running.
You can focus on strength exercises after one month. Gradually increase the weight, do 15-20 for each group, do 3-5 groups for each movement, and rest for 1-2 minutes for each group. Now you only need to do 30-40 minutes of aerobic exercise after strength exercises. Whether you do it first or finish it depends on your personal hobby. I really like running after strength training.
When doing strength exercises, we should pay attention to the coordination of all parts. It's good for you to explore slowly or go to the gym for consultation. Just do more communication meetings. So are the masters of the gym. Each of them has a different approach. This chest muscle is good, that abdominal muscle is good, and some arms are outstanding. So you should communicate with them more, see more and learn more. That's all I said. I don't know a word or two about fitness.