Strength Training vs. Cardio for Weight Loss: Which is Better?

When it comes to weight loss, many people automatically turn to cardio exercises such as running, cycling, or swimming. However, research has shown that strength training is actually more effective for weight loss and long-term weight management. In this article, we’ll explore the benefits of strength training over cardio and why you should consider adding it to your weight loss plan.

1.    Strength Training Increases Metabolic Rate

Strength training can increase your resting metabolic rate, meaning that your body continues to burn calories even when you’re not working out. This is because muscle tissue is more metabolically active than fat tissue, and as you build muscle through strength training, you increase your body’s ability to burn calories at rest.

2.    Strength Training Promotes Fat Loss

While cardio is often seen as the go-to for fat loss, strength training is actually more effective for targeting stubborn fat stores. This is because strength training can help to increase muscle mass and boost metabolism, making it easier for your body to burn fat. In addition, research has shown that combining strength training with a healthy diet can lead to significant reductions in body fat percentage.

3.    Strength Training Improves Body Composition

In addition to promoting fat loss, strength training can also help to improve overall body composition by building muscle and reducing body fat. This not only leads to a more toned, sculpted physique, but also to better overall health as lean muscle mass is associated with improved insulin sensitivity and reduced risk of chronic diseases such as diabetes and heart disease.

4.    Strength Training is More Time Efficient

While cardio can be a time-consuming form of exercise, strength training is much more time-efficient. You can target multiple muscle groups in one session, meaning that you can achieve more in less time. In addition, the increased metabolic rate and fat-burning benefits of strength training continue long after your workout has finished, making it a more efficient option for weight loss.

5.    Strength Training Boosts Confidence and Mood

Finally, strength training can have a positive impact on both confidence and mood. As you build strength and see improvements in your body composition, you’ll feel more confident and positive about yourself. In addition, strength training releases endorphins, the “feel-good” hormones that boost mood and reduce stress.


In conclusion, strength training is a more effective option for weight loss and long-term weight management compared to cardio. With its ability to increase metabolism, promote fat loss, improve body composition, save time, and boost confidence and mood, strength training is the ideal form of exercise for anyone looking to achieve their weight loss goals.

So, if you’re looking for a more effective way to lose weight, consider incorporating strength training into your fitness routine. You may be surprised at just how much of a difference it can make!


How Much Cardio Should I Do?

How Much Cardio Should I Do?


Exercise is essential for your well-being and overall health, and cardio is among the most effective and popular exercises. It has numerous benefits for your cardiovascular health and cognitive function. However,if weight loss is your main goal, nutrition is more important. For people who are just beginning their fitness journey, I always recommend they take care of their nutrition first before they start worrying about tons of cardio. 

Weight loss

In order to lose weight, you need a calorie deficit. This means that you should reduce your daily calorie intake, i.e., the number of calories you eat should be less than the amount of calories you burn. The amount of calories you burn is determined by many things, including exercise. Cardio is a great way to burn more calories, but even in the most intense cardio portions of your fitness training, you will only burn a few hundred calories in 30 minutes. It is extremely easy to EAT a few hundred calories in 1 minute.

Through my experience as a fitness trainer, I have learned that some people need more calories than others and that there are different body types. However, weight loss requires a reduction in your calorie intake in all instances. Although it might be a little challenging, you can use a calorie tracking app to calculate your calorie and macronutrient intake.

Weight maintenance

If you are happy with your weight and you just want to remain physically fit, personal training is still important. You may feel like there’s no need to hit the gym if you have already achieved your body goals, but exercise is important for weight maintenance too. You will want to focus more on strength training (resistance training) and high intensity workouts instead of long bouts of cardio. These exercises will help to build muscles and still improve your cardiovascular health and cognitive function. 

My Opinion

Every good personal trainer will tell you cardio is a great weight loss tool, but it’s easier to just do it moderately with activities like walking the dog, swimming, or household chores. This is because steady-state cardio on a treadmill in the gym can get very boring. If you can find a way to work it into your daily life, consistency will be much easier.

It’s important to know your body. Be aware of your daily calorie quota so that you can make the right choices when it comes to overall fitness, nutrition, and types of exercise. 


If you are unaware of what is best for you and your body, consulting with a fitness professional may be a great option. You can reach us at OTG by heading over to the “Contact Us” Page. If you are in the South Houston area, you may want to schedule a time to come by our gym. If not, we can still take care of you completely online!


3 Mistakes To Avoid When Getting Started

3 Mistakes To Avoid

Every fitness enthusiast was a beginner once, even though they might look like they have everything
figured out at the gym. When you begin your fitness journey, some of these mistakes can sabotage your
progress and lead to frustration, exhaustion, and confusion. A bad start to your fitness journey can
prevent you from sticking to it. Here are some mistakes you should avoid before you ditch the training

1. Getting on a “diet”

Although numerous diets promise unmatched physical fitness, it is important to note that there is no
umbrella diet that suits everyone. People are different, with different caloric needs, and getting a meal
plan that’s supposedly going to miraculously give you your desired results can be a huge mistake.
Restrictive diets that prohibit you from eating some of your favorite foods for long periods are very
unsustainable. Eventually, you might be tempted to indulge in a bar of chocolate, and the guilt that
follows could cause emotional turmoil. Consult your personal trainer before getting on any diet to avoid

2. Over committing to a workout schedule

So you’ve just started your workout routine, and you are excited! It’s normal for people to be excited
about their fitness journey, but the #nodaysoff mentality can be disadvantageous for you. Personal
training is important, you should continue to work out, but as you’ve probably heard from your fitness
trainer before, rest days are part of your workout routine too. It’s important to take a day or two off
because your muscles need to rest and recover in order to grow.

Overtraining can cause injuries, exhaustion, sleeping problems, and a bigger appetite. Fitness training
requires discipline, and sometimes, this means taking a day off when you need it.

3. Trying to do it alone

Regardless of how long you’ve been working out, there are some days you don’t want to get out of bed.
On days like these, you will need an extra dose of motivation. Surrounding yourself with people who
have the same goal as you is important, even in fitness.

A personal trainer, a reliable workout partner, a family member, or a friend can make you hit your daily targets. In addition, you get someone to hold you accountable, have fun with, and support you throughout your fitness journey.

The beginning of your fitness journey can be a little intimidating. As time goes by, however, you learn
what works for you. A great experience at the beginning of your journey usually motivates you to keep
pushing. As such, it’s crucial to avoid these rookie mistakes. Most importantly, have fun! Remember to
remain consistent because good things take time.

If you think OTG Fitness may good a good resource to help you get started, apply for our Intro 8 Week Program here

You can also text us directly at (281) 688-1191