3× / WEEK · 60 MIN · VISCERAL FAT PROTOCOL

GYM TRAINING PLAN

Age
45yrs
1875
Height
170cm
140210
Weight
80kg
40150
Heart Rate Zones · Tanaka Formula · Age 45
Max HR
177 bpm
208 − 0.7 × 45
Fat-Burn Zone
106–124 bpm
60–70% Max HR
⚖️ Weight Targets for 170 cm
Ideal (BMI 22)
64kg
Max Normal (BMI 24.9)
72kg
Your Weight
80kg
To reach normal BMI: lose 8 kg. Ideal target: lose 16 kg.
Day A · potential burn this workout (MET × time at your weight): ~405 kcal — rough guide; intensity varies.
Visceral Fat Science
→Fat-burn zone 106–124 bpm is where fat oxidation peaks for your age
→HIIT (Day B) creates 24–48hr afterburn that preferentially targets visceral fat
→Leg day (Day C) burns the most calories — largest muscle groups in the body
→Visceral fat responds faster to exercise than subcutaneous fat
→Sleep 7–9 hrs — cortisol from poor sleep directly increases visceral fat storage