First you must be in a calorie deficit in order to lose weight. ANY exercise that puts you in a deficit is helpful to lose weight. You can lose weight by dieting alone but there are many benifits to adding exercise to you daily/weekly routine. The least amount of change to your normal routine that provides the most weight lose is the best route as you will most likely stick to it. As an example instead of eating at a 1000cal deficit or exercising to put you in a 1000cal deficit eat at a 500cal deficit and burn 500cal though exercise.
Jan 11-216 l MiniBulk-Oct-Dec12'
Sep 11-175 l Jan 1' 2013 CUT--184lb
Whatever you do today make sure it is important because you are trading a day of your life for it.
“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing”T.R
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”