4-10 hours of exercise a week, for starters, is a lot more than what most people achieve. And it burns a ridiculously low amount of calories. Maybe ~300kcal/hour of excess calories burnt. That's ~3000kcal/week. You can ruin that in one sitting at Pizza Hut in under an hour.
If your goal is weight loss, and you have a choice between an extra hour of exercise, or eating one less Mars bar a week, skipping the Mars bar will be better for your weight loss.
If your goal is weight loss, and you have a choice between an extra hour of exercise, or eating one less Mars bar a week, skipping the Mars bar will be better for your weight loss.