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He admits now that he didnt really know how to properly exercise.

I would only ride my bike, he says.

I would never do any resistance training.

woman sweating in the gym

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In fact, I thought that that might bulk me up too much and negatively impact my cycling.

I would do a lot of just trial and error, he says.

(He now works at theCenter for Health & Wellbeingat theFour Seasons Hotel Westlake Villagein California.)

Woman walking on a treadmill at the gym.

He now cross-trains

Gone are the days when cycling was Silveiras only workout.

I have more variety in my exercise plan, he says.

That now includes strength training, which Silveira has since come to realizeonly helps improve his cycling performance.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

I pepper in really-high intensity workouts strategicallyI dont give em to myself all the time, he says.

I might only do like one or two a week.

Does Dancing Count as Cardio?

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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I also definitely cut back a lot on processed foods.

Healthy female training in the gym, performing a hip thrust.

Im actually pretty darn surprised, he says.

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A young black woman doing post-run stretches in the park on the road amidst green grass and trees.