Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? At one time men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is the end all be all. Some even suggest ditching cardio altogether. Personally, I think subscribing to that train of thought is counterintuitive, but you draw your own conclusion!

To resolve the strength vs. cardio conundrum, we culled research to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- That way you can create a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

To KO fat -- and keep it off...

Cardio's edge - Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling.

Strength's edge - Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session. So if you burned 200 calories lifting weights, it's really closer to 250 overall. And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. For every 3 pounds of muscle you build, you'll burn about an extra 150 calories a day -- just vegging -- because muscle takes more energy to sustain. All things considered equal, over the course of a year, that's about 10 pounds of fat -- Yes, please.

Please note cycling is NOT the exception to the rule here: It is simply a localized cardio exercise, and that is the only reason it is different from other types of cardio. Many perceive that cyclists have huge tree trunks for legs...but the fact is…. the legs simply become leaner giving the leg a more muscular appearance. Basically, your legs muscles will remain the same size, but stronger.

Winner: Strength

To love standing naked in front of the mirror...

Cardio's edge - Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Advid runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they finish in the rear. However, there are two cons: 1) cardio can be a huge deterrent for those not of Type I muscle fibers:( 2) cardio doesn’t produce that immediate feeling of utopia for everyone….most people need to take time to recover before they feel like that accomplished something great!

Strength's edge - Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage (AKA Volume). A recent study in an Ontario University asked participants how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline....

Cardio's edge [silence please!] - The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched, sidelined, and put out of commission. That is, unless you hit the weight room.

Strength's edge - In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. This study begs for further research beyond sprained ankles….but implies strength training allows for greater proprioception. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength

To add years to your life

Cardio's edge - There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer. Referring to the ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels. Just doesn't compete with cardio in this category!

Winner: Cardio

In short...HA...cardio is great for heart healthy reasons while strength training will help you remain svelte, strong, and confident! Nonetheless, If you are 100% committed to creating a body of a god or goddess you should use both methods of exercise ....in which case nutrition becomes the larger factor!