Hi guys! New to the forum here but I have lurked and read tons of messages before. I have a weird question - I guess, it’s pretty specific. I went to see my IP coach yesterday, and inquired about lifting weights. She was vehemently against it and basically said that “you can’t lose fat and gain muscle at the same time“. This literally goes against everything I’ve ever learned, and I’ve trained in a gym for years. I would have to start fresh because I quit when COVID started going around. I also asked about cardio and she told me I was helping my heart by losing visceral fat (true, but I want to strengthen it) and not to do extra. So, for folks that have been on IP or coaches- is this typical advice? Thoughts? Not trying to be ugly here, but if you haven’t done IP please don’t give me your two cents. I want to hear from people who have actually experienced this. I do appreciate you reading though!

When I did IP the first time ~2012 I continued lifting (Bodypump 2-3x/wk) and leisurely walked ~2mi 2-3x/wk (taking baby to the park). My coach advised me against "huffing, puffing" cardio for metabolic reasons, your body uses "quick energy" when you get revved up and because of ketosis, in lieu of carbs pulls muscle vs fat first as it's easier for the body to grab. With lifting I would make sure to have an extra packet before class. I was very successful and got back to running my first day of Phase 3 (when you get carbs back at breakfast) and was WAY faster than ever thanks to less weight (did a sub 2:00 half marathon time a few months later! I used to be proud of doing a sub 4:00 time...). IP is technically a "Protein Sparing Modified Fasting" (PSMF) diet, we are given enough protein to preserve current muscle, so if you want to add extra effort on top of that add in some more energy.

My second time on IP 2019 I continued to do my HIIT 2x/wk + Lifting 1x/wk (went with coworkers) - I wasn't as fast to lose, but I cheated more. I made great progress in the HIIT classes, although I think it was because I was progressively getting lighter with IP. I knew it wasn't recommended, but I loved the class and going with friends was a fun break at work. The HIIT classes did make me HUNGRY, which is probably why I cheated more and took longer to lose than the first time.

This third time (I almost want to just wipe out 2019 after pandemic) I keep telling myself I will lift/walk like the first time, but I need a group to motivate me!

I think if you want "max results" lifting and light cardio is okay - adding an extra packet close to lifting to ensure you are supporting muscle growth. If you want to do higher level cardio, maybe adding in a restricted BEFORE so you have that quick energy ready (although I was still HANGRY). My coach the first time was AMAZING, very knowledgeable and explained things, we'd have longer 30-45min appointments to talk things over - I feel like recently they are just there to sell you food and get you in/out in <15min.

Thank you so much for the input! Yes, I feel it is pretty rushed too, and I was late( text said from 10:30-10:45, and had in my head 10:45, oops). I don’t know if it was “that time” of the month combined with me being late or what but she was pretty curt with me this time. I honestly was taken back by how strongly she was against it. She had been awesome the week before that. I really appreciate the advice, and will probably start with some body weight exercises, as I am starting all over. I probably won’t lift heavy until I get back to the gym, and HIIT has never been my thing. Love me some Zumba though!!