The years pass by and our body changes. These are the most true words I’ve ever heard. In each phase of our lives, it’s necessary to make some changes so that we grow old healthily and don’t get down-and-out.

That’s why it’s a great idea to set a new goal for ourselves every decade. Since I’m here to make your days a bit easier to swallow, I’ve met up with the best team in São Paulo (why not say the best in Brazil?) to set a skin care, a meal and a work out plan for three different phases of men’s (our) lives.

Well, I’ve talked to the folks at Dr. Guilherme Corradi Clinic. The experts exclusively designed the plan I’m about to share with you right now. Are you ready to grow older with health, a nice skin and in shape? Let’s go!

Age 20 to 29

200 Fitness and Nutrition  | http://www.royalfashionist.comThis is the time when you can still feel some teenage remainders (I mean, acne). Your skin is pretty oily or combination. Plus, your body produces more sebum and your pores are large.

“Using the right products to your skin type is super important. And, if you notice your skin is oilier than usual, see a dermatologist so you can get the proper care for that”, points Guilherme Corradi, a dermatologist and sports doctor.

9 Fitness and Nutrition  | http://www.royalfashionist.comIt’s already essential to moisturize your skin in this phase as to keep it’s elasticity and its healthy look and prevent future wrinkles. But, watch out there. Use only serum or gel if your skin type is oily. “The best treatment in this phase is certainly prevention, using the right recommended cosmeceutical products on a daily basis, other than light peelings once a month to stimulate cell renewal and facial deep cleansing by a qualified professional”, recommends Corradi.

Meal Plan

alimentaçao-20-anos-1200x801 Fitness and Nutrition  | http://www.royalfashionist.comIn this phase your picks must be foods rich in protein and good fats, and always prioritize slow-absorbing carbs. “The protein is a building nutrient that is essential to our health and muscle quality, whereas the good fat in your diet will contribute to the ideal hormone secretion”, explains Rogério Oliveira, a nutritionist.

Rogério adds that the carbs must be the focus of the meal plan and should always be consumed in the most natural form as possible (when they’re not manipulated by men), like tubers (sweet potato, manioc) and fruits.

Oliveira also points that all the farinaceous as well as sugars should be left out of your diet plan. “No matter how old you are, these will always be considered harmful to your health. They can be even, in the long run, connected with neurological diseases in general”, he affirms.

20s meal plan

Day 1

Breakfast:

5 tbsp tapioca + 1 tsp chia

1 banana

3 whole eggs

1 cup of coffee (unsweetened) or infusion tea

Lunch:

2 or 3 large chicken fillets

4 tbsp whole rice

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

1 handful of varied nuts

4 dry apricots

Dinner:

2 large steaks

3 tbsp whole rice

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

4 tbsp avocado

 

Day 2

Breakfast:

5 tbsp tapioca + 1 tsp chia

½ papaya

2 tbsp lactose-free cottage cheese

1 cup of coffee (unsweetened) or infusion tea

Lunch:

4 tbsp ground beef

5 average slices sweet potato

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

1 tbsp peanut butter

1 banana

Dinner:

2 roast chicken fillets

3 average slices sweet potato

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

1 handful of varied nuts

Workout

This is when we reach the peak of our physiological maturity. That means our post-workout recovery, for instance, will happen much faster, just like our musculoskeletal system will suffer less injury.

exercicios-20-anos-1200x800 Fitness and Nutrition  | http://www.royalfashionist.com“Now, resting is still a priority here when it comes to muscle hypertrophy, sports performance, beauty and longevity”, clarifies André Moreira, a physical educator. He tells me that during sleep, many physiological processes of restoration are active. Hence the reason why it’s so important to get an average of 8 hours of sleep.

“At your 20-somethings, your workout should be definitely more intense. It’s also necessary to improve your cardiovascular system, as well as flexibility and articular mobility. At this age our batteries are full. Injuries, muscle shortening, which get in the way as we grow older, are quite nothing to worry about”, states André Moreira, a physical educator.

Age 30 to 39

NGwD3Aa7eyp8Y Fitness and Nutrition  | http://www.royalfashionist.comYes, my friend, our metabolism isn’t the same after 30. And that’s quite clear, I guess, once it gets much harder to lose or keep your weight after this age. Not to mention the expression lines. “This is the phase when, generally speaking, our organisms stop producing collagen, a class of protein that promotes the skin elasticity”, explains Guilherme Corradi.

According to the dermatologist, today we can find several treatments for expression lines, from chemical peelings to laser to pulsed light to CO2 laser treatments. “They contribute to the renewal of your skin, so that a new dermal layer, free of impurity, is formed. Besides that, there are also the fillers, which contribute to the harmony of formed wrinkles, and the resourceful botox, which helps with the prevention of new expression lines”, he tells me.

423d505919a1d66cad0b17e08b95f966 Fitness and Nutrition  | http://www.royalfashionist.comAnd, other than the expression lines, in this phase, the decline of vitamins and minerals becomes a real problem. That’s why a good diet and daily skin care are the key. “You should see a dermatologist, as they’ll be able to prescribe the appropriate products you should use, according to your skin type. Each person has a different routine, and within a routine the needs vary. That’s why customizing your treatment is worthy”, points Corradi.

Your plate

As I said before, from age 30 on, our metabolism slows down. And that leads to muscle degradation and fat gain. “The consumption of protein should be prioritized, likewise the good fat sources (avocado, coconut and nuts). Now, carb ingestion should remain limited, only now its restriction must be higher”, Rogerio Oliveira alerts.

alimentaçao-30-anos Fitness and Nutrition  | http://www.royalfashionist.comConsuming carbs and sugars moderately in this phase (where I find myself too) is a must, once you’re more susceptible to fat gain and to cardiovascular diseases, not to mention diabetes type 2.

Meal Plan

Day 1

Breakfast:

3 tbsp tapioca + 1tsp chia

½ papaya

2 whole eggs + 2 eggwhites

1 cup of coffee (unsweetened) or infusion tea

Lunch:

2 large chicken fillets

3 tbsp whole rice

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

1 tsp peanut butter

1 apple

Dinner:

2 large steaks

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

3 tbsp avocado

 

Day 2

Breakfast:

3 tsp tapioca + 1tsp chia

1 persimmon

2 tsp lactose-free cottage cheese + 1 slice of turkey breast

1 cup of coffee (unsweetened) or infusion tea

Lunch:

2 large fish cutlets

3 average slices sweet potato

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

4 tbsp avocado

1 pear

Dinner:

2 roast chicken fillets

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

1 handful of varied nuts

Workout

Remain calm. At 30-something our bodies do react well, especially if you’ve been working out till here. “Now, those who have not taken advantage of the previous phase to get conditioned, that is, who have not exercised much and are sedentary, must watch out. That’s because they’re entering the so-called depression of the hormonal system, and that could mean developing a lot of problems to keep working out as a routine”, points out André Moreira.

treino-30-anos-1200x824 Fitness and Nutrition  | http://www.royalfashionist.comStill, perseverance is necessary. After all, post-stress recovery is still fast. And after that adaptation phase, or for those who have been working out for quite some time, working out can go strong and intense. “In this phase, I recommend trying new activities and pick the favorite one to develop fast and not lose any interest”, advises the physical educator.

Age 40 to 49

y69keCGMkKeyY Fitness and Nutrition  | http://www.royalfashionist.comMore than ever, from the 40s on, our skin will need special treatments to keep moist and youthful, specially due to the influence and the lack of hormones in our organisms.

“As the production of collagen is reduced, using lotions that stimulate the production of collagen comes in handy when it comes to delaying aging. The most recommended ones are the hyaluronic and retinoic-acid based ones”, tells me the dermatologist Guilherme Corradi.

At this age you can consider investing in a couple of aesthetic treatments with laser in order to stimulate collagen production, like radio frequency and infrared. Now, if you can catch a glimpse of wrinkles and lines by now, the doctor considers using botulinum toxin. “Surgeries are only advised in cases in which the non-invasive treatments have not been successful”, he alerts.

Watch for your grocery bag

alimentaçao-40-anos-1200x800 Fitness and Nutrition  | http://www.royalfashionist.comAs your metabolism is running even more slowly (and I regret to tell you it just goes downhill from here), the ingestion of proteins is unquestionable, just like staying hydrated in order to contribute to your muscles maintenance.

“It’s also necessary to watch out for portions and kinds of fruits ingested because of your slower metabolism. Because at the end of the day, we just know that in this phase gaining or keeping lean mass gets more harder. And to make matters worse, gaining fat becomes so much easier”, points the nutritionist Rogério Oliveira.

Meal Plan

Day 1

Breakfast:

2 tsp chia

10 strawberries

2 whole eggs + 2 eggwhites

1 cup of coffee (unsweetened) or infusion tea

Lunch:

1 large chicken fillet

2 tbsp whole rice

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

1 handful of varied nuts

10 strawberries

Dinner:

2 large steaks

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

1 lactose-free yogurt cup

 

Day 2

Breakfast:

2 tsp golden lynseed

½ papaya

2 whole eggs + 2 eggwhites

1 cup of coffee (unsweetened) or infusion tea

Lunch:

2 tbsp ground beef

2 average slices sweet potato

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Afternoon Snack:

1 tbsp peanut butter

3 tbsp red berries

Dinner:

2 roast chicken fillets

Cooked vegetables (to your heart’s content)

Green leaf salad (to your heart’s content)

Lime or passion fruit juice (1 glass)

Supper:

1 tsp peanut butter

At the gym

Yes, man, it’s time for us to admit the functioning of our bodies is starting to decline. Our organisms start producing cells at a lower speed now and, as a result, that restoring process is reduced as well.

Dolph-training-workout Fitness and Nutrition  | http://www.royalfashionist.com“You must be more careful with injuries because our osteomuscular system is already sending signals of weariness. If you work out regularly, I’m sure you’ll keep well conditioned at this age. Many times even better than the 20-year olds these days”, says André Moreira, encouragingly.

As for loads and training intensity, the physical educator alerts that, in case you’re just getting started, you must go slowly. “In this phase we have to know exactly which exercises to pick because our back is much more vulnerable. Careful with weight on your back and above your head, especially if you’ve got muscle shortening”, André concludes.

What phase are you in?

I’m in my 30s and I admit I’m doing fantastic (thank God!). And I intend to keep going in this direction all along. How about you? How are you doing? Ready to spend your decade the best way you possibly can? Let’s do it!


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