whichever you will use. seriously, any exercise done 3-4 times a week for at least 20minutes can be a good tool toward losing weight and building fitness. they key is to combine diet and consistant exercise. the cycling will develope your muscles and improve your cardio fitness. the thing is losing weight is also a matter of using more calories than you take in. you will find that unless you combine your riding with an effective diet, you will hit a point where you look better, but still carry extra fat. only by combining the two can you really get the results you want.
