The training mode you described belongs to muscle static training, which will neither lose weight nor promote muscle growth. Its advantage is that it can maintain muscle strength and slow down muscle degeneration.

The exercise you do belongs to anaerobic exercise The energy source of muscle during anaerobic exercise is anaerobic glycolysis of glycogen in muscle, not aerobic glycolysis of fat. So this kind of exercise training will not directly consume fat. So I won't lose fat.

If you want to gain muscle, you need a large weight (usually 60%~80% of the maximum muscle strength as the training weight) to train with a high-protein diet. The static exercise you described will not promote muscle growth, because this method will not mobilize more muscle fibers during training, so this kind of training will not promote muscle growth.

If you want to lose weight, you should exercise for at least 30 minutes every day. These 30 minutes can at least ensure that your weight will not continue to rise. Like you, it is best to take 1 hour for aerobic training every night. At home, you can take the form of aerobic exercise, such as Duoyan Zheng or P90X.

Precautions in diet: You should adjust your diet to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.