THE FITNESS SF BLOG

If you hang around our gyms long enough, you’ll hear some version of this debate in every locker room:

“If I want to lose fat, should I just do cardio?”
“But I heard lifting is better because it boosts your metabolism.”
“What if I do both—will they cancel each other out?”

A 2025 systematic review and meta-analysis (36 randomized trials, 1,564 adults) just took a hard look at this exact question: comparing aerobic training (cardio), resistance training (strength), and concurrent training (both in the same week) and how each affects body fat, body weight, and muscle mass (PubMed). Here’s what it means for you at FITNESS SF.

Most people own a scale. Most people also know how misleading a scale can be.

One day you’re “up.”
The next day you’re “down.”
Nothing about your training changed — but the number did.

That’s because body weight alone tells you almost nothing about what’s actually happening inside your body.

At FITNESS SF, we believe great results are built on three pillars: training, recovery, and nutrition. Most members invest time and energy into their workouts. Many improve their sleep. But nutrition? That’s where even highly motivated people often struggle.

Many people judge how alcohol affects them by one simple metric: “Do I get a hangover?” 

If the answer is no, it’s easy to assume alcohol doesn’t really impact your health or training. But emerging research suggests something important—and uncomfortable—about that assumption. A 2023 study published in Addictive Behaviors found that a single evening of alcohol consumption reduced next-day immune fitness in everyone—including people who reported no hangover symptoms at all.

You’ve probably heard this one on the gym floor: “Should I do intervals or just get on the treadmill and grind it out?” Behind that question is a real worry: Am I wasting my time if I don’t do HIIT?

With the media attention paid to paleo, keto, and carnivore diets, along with a surge of enthusiasm for strength training and protein intake, the high-protein approach seems like it's everywhere. "I’ve been eating low-carb, high-protein to lean out."

Parkinson’s disease isn’t rare. It is the second most common neurodegenerative disorder after Alzheimer's.

The start of a new year is the perfect time to reset your goals and reignite your commitment to wellness. At FITNESS SF, we’re making January and February more exciting with a community-wide Check-In Challenge designed to inspire consistency and celebrate every milestone.

When a new or returning member sits down with me at FITNESS SF, I’ll often hear

Hot flashes aren’t subtle. They interrupt your workday, your sleep, your confidence, and your quality of life. Hormone therapy can help, but many women want additional options — especially lifestyle approaches that support long-term health.