A great exercise program for weight loss will include strength training as well as cardio vascular exercise. Strength training can help you lose weight for many reasons:
1) Muscles at rest require calories, while fat cells at rest do not, so the greater your lean body mass, the more calories you will burn throughout the day, including when you are sleeping.
2) The body will burn more calories in the 24 hours after a strength training workout than a cardio one, so while the calories burned during exercise might not be as much as a good cardio workout, you’ll continue to burn calories after you stop working out.
3) Strong muscles will help you be more efficient with your cardio workouts, and in everyday life, increasing your caloric burn for both.