Fans have often wondered how Ryan Terry maintains one of the most shredded midsections in the sport. Having won 3 consecutive Men's Physique Olympia titles, the reigning champion is ready to lift the blinds on his fitness secrets.

Turns out, the secrets are less shiny gimmicks and more about sustained, full-body transformations.

"You can’t spot reduce fat, unfortunately, so no specific exercises will burn fat from your stomach alone. A thousand crunches won’t uncover your abs if there’s still body fat covering them," Terry shared in his recent 25 June Instagram post.

For most men, the lower stomach is the last spot to lose fat. Luckily, Ryan Terry has 3 hard-and-fast rules for that chiseled core, as per Fitness Volt.

#1: Prioritise full-body weight loss

While most immediately turn to extensive ab routines, Terry explained that reducing overall body fat percentage is a far more effective strategy.

However, crash dieting can do more harm than good. As someone who has sacrificed muscle mass in the pursuit, the bodybuilder suggests "eating slightly less than you burn and being patient with it," adding that "slow and steady isn’t exciting, but it works."

#2: A carefully-curated diet

According to Ryan Terry, removing fats from the diet is only half the equation. Appropriately substituting it with protein-rich meals is what actually drives fat loss.

Moreover, instead of just avoiding a bubble gut, building the entire physique and increasing muscle mass is another non-negotiable. "More muscle across your back, shoulders and legs not only improves your shape, but helps support fat loss too.”

#3: Manage sleep schedule

A consistent, healthy routine is not just a lifestyle aesthetic; it helps with regulating the entire process.

“Sleep and stress matter more than most people realise. When they’re out of check, everything becomes harder," Terry said.

However, assuming everything is on track, including training, diet, and sleep, things can quickly fall apart if you don't stay consistent.

As the 37-year-old bodybuilder added, building a ripped core is not an overnight process. It takes time, and above everything else, discipline.

As someone who has remained at the top of the industry for 3 consecutive years, Terry has experienced the ups and downs of the journey firsthand. Can Ryan Terry run it back this year at Mr. Olympia?

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Written by

Proma Chatterjee

Edited by

Zaid Quraishi