literally, no. squat and deadlift and other anerobic exercises burns low amount of calorie during workout. But the good thing about these anerobic exercises is that they built muscles. The higher the amount of muscle mass in your body, the higher your metabolism would be. Metabolism is the burning calorie capability for human body.

That machine ain't accurate tbh. A small increase of water in your body can increase/decrease those fat% value so don't take your result too seriously.

The article do provide substantial information about why we should forget about bf%. Butbf% also will tell us whether our diet is working or not. Sometimes mirror and our eyes will play fool with us and by having a 2nd opinion from a machine (taken weekly using BIA or Calliper), it would be much better.

With weekly bf% measurement, we can know whether our current diet goes along with our current goal and if not, adjustment can be done to that diet. Same as weighing scale, we can't take and reduction on weighing scale as a reduce in body fat because it might be muscle loss.

Yes you are correct. You need to provide tension to the muscles (exercise) then consume adequate calorie (diet) and allow them to rest for at least 24hrs-48hrs (rest). These 3 are the basics of bodybuilding. Most confuse newb will focus on exercise and disregard the diet and rest. They'll also focus too much on supplementation.

3 times a week workout schedule is a good start.