Evolution: Jeff Welty Drops 5% Body Fat by Ditching Cardio
Jeff was a very active dude prior to joining Performance360 nine months ago, workout out five days a week. However, like most folks, his efforts in the gym were not working to his advantage like he wanted them to. Today he shares his success and the reasons for it.
Name: Jeff Welty
Length of Membership: 1 Year
Muscle Gain: 8 Pounds
Fat Loss: 14 Pounds
Strength Gain: 405# Deadlift
Change in Body Fat %: -5.3%
TELL US ABOUT YOURSELF.
My name is Jeff Welty, I’m 34, and I’m a Regional Vice President (sales) for a financial services company. I am married to another P360 member, Kinnari Welty, and we have been at the gym full time for about 9 months. I workout in the mornings and if I had one wish, it would be to make pizza as healthy for you as broccoli.
WHAT BODY CHANGES HAVE OCCURRED?
Since we’ve joined, I’ve lost 14 pounds of fat and 5.3% body fat. I’ve had to have all of my suits taken in, and had to buy a lot of new clothes since most of what I own is now too big. I’m in the best shape of my life at 34.
ARE THERE CERTAIN ASPECTS OF P360 THAT HAVE HELPED?
Everything about Performance 360 has helped me with this change. I would say the biggest aspect that has helped me is how different the workouts are from day to day from week to week and from month to month.
I haven’t done the same workout since I’ve been a member. When I would work out pre-P360, it was chest day, biceps/triceps day, back day and maybe a leg day, always with light weight and always about 10 minutes on a stationary bike or something.
Regardless, I would do the exact same thing every workout. I didn’t know any better. I would learn a move and incorporate it in every once in a while, but that’s it.
Also, lifting heavy weight has helped a lot. Doing exercises I’ve never done before… and still 9 months in, you keep coming up with new things I’m uncomfortable with, which now I love.
WHAT TRAINING FACTORS DO YOU CREDIT FOR YOUR RESULTS?
The biggest factor for me has been the focus on weights and muscles vs cardio. The constantly changing workouts that don’t allow me to get into a rut, and I don’t have to think about what to do, has been huge for me. Also, the coaches showing me how to do these workouts, and telling me what I’m doing right and correcting me when I’m doing it wrong has helped a lot, as well as pushing me and providing encouragement. There isn’t a coach who I haven’t learned 1 or 30 things from.
WHAT DIET FACTORS DO YOU CREDIT FOR YOUR RESULTS?
The way I see it, I work out to try not to be a giant tub of goo, but I’m not working out to be in a fitness competition either so I am not always perfect when it comes to diet. I generally try to eat well, with a cheat meal now and then.
I try to do simple things. I’ve tried to cut out the bad carbs and added sugars. I try to eat non-processed foods. I’m never going to go on a 30 day fix type of thing, I’ve just tried to make sure whatever I change becomes a lifestyle change, not a temporary fix.
Lastly, I’ve tried to cut down on beer, and go strictly with crystal meth. (just kidding)
WHAT IS YOUR WEEKLY STRATEGY REGARDING CLASS ATTENDANCE?
I only work out in the morning, so it’s either DC or Caitlin’s Hell Hole, AKA Shred. I workout 5 days a week: 2 days on, 1 day off, 3 days on, 1 day off. We’ve even started to incorporate Julianne’s stretching videos at night. Well, one night so far, but still.
HOW HAS YOUR MINDSET REGARDING FITNESS EVOLVED?
I would like to say that P360 has changed my attitude or confidence, but it really hasn’t. I was in a pretty good mental place before, I just didn’t know what the hell I was doing, doing it wrong, and completely wasting my time. I was trying to avoid lifting heavy weights as an already big guy because I didn’t want to get bigger, so I did cardio or light weights at high reps, which I am now living proof of that it is a completely backwards mindset towards working out.
In my opinion and experience a $20 gym membership isn’t going to get you what you want and doing an hour long spin class isn’t going to get you any long term success. You want people to see that this is the most fun way to keep yourself stimulated, to have a great workout, to have a great community and to see results. The most unfathomable thing for me is that I look forward to going to the gym everyday and miss it when I am traveling.
I used to think the cheapest gym membership meant the best gym membership. Kinnari would be happy to tell you about my stinginess. I was all about the bottom line with the gym cost. But if you spend $30 a month with no results or $300 a month with results, which is actually the waste of money?
Lastly, when you look at before and after picture of me, while still not where I want to be, I want you to keep in mind that it’s not like the before picture is me sitting on the couch and never moving. The before picture is me working out 5 days week for my entire adult life, and generally trying to eat healthy. That’s what’s amazing to me. I’ve seen more changes in 9 months at P360 than I’ve seen in my entire life at the gym.