Men’s Physique star Ryan Terry is keeping training intensity high ahead of his Mr. Olympia title defense. In a June 25 Instagram post, he revealed three fat loss tips for a shredded six-pack.
“Throughout my career, I consistently get asked about my midsection and how to lose belly fat. 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.”
Reducing stubborn belly fat is easier said than done. For most men, the lower stomach is typically the last area to lose fat when dieting. Terry boasts one of the most shredded midsections in the IFBB Pro League, which has led him to break down his proven process.
Ryan Terry’s Pointers for Fat Loss and a Shredded Six-Pack
Find an overview of what he discussed below:
- Focus on Overall Fat Loss
- Build Muscle with High-Protein Foods
- Manage Sleep/Stress and Stay Consistent
Focus on Overall Fat Loss
In the post, Terry stressed that overall fat loss is more effective for bringing abs to the surface than direct training.
“Your body decides where fat comes off first, and for a lot of men, the stomach and lower back is one of the last places to lean out. The real job isn’t training your abs harder. It’s reducing overall body fat.”
He warned that crash dieting will ultimately go against your goals, adding that ‘slow and steady isn’t exciting, but it works.’
“That means eating slightly less than you burn and being patient with it. Not crash dieting. I’ve seen too many people lose weight fast, (including me in my early career) sacrifice muscle, then end up right back where they started. Slow and steady isn’t exciting, but it works.”
Build Muscle with High-Protein Foods
As for diet, Terry said high-protein options are crucial for supporting fat loss. He also pointed out that building the back, shoulders, and legs improves shape and helps move the process along.
“Keep your protein high, train hard, and focus on building your whole physique, not just your midsection. More muscle across your back, shoulders and legs not only improves your shape, but helps support fat loss too.”
Manage Sleep/Stress and Stay Consistent
He shared that sleep quality and stress control also factor into fat loss, emphasizing that this process takes months, not weeks.
“Sleep and stress matter more than most people realise. When they’re out of check, everything becomes harder. I’ve experienced that myself over the years.”
“And most importantly, give it time. This is months, not weeks. The people who have good midsections aren’t doing anything you can’t implement. They’ve simply stayed consistent while others start and stop,” shared Ryan Terry.
Terry recently outlined his 4,852-calorie full day of eating ahead of his title defense. He maintains a clean diet and chooses his carb sources carefully, which he consumes before, during, and after hard training sessions.
Time will tell if Ryan Terry can tie Jeremy Buendia’s record of four Men’s Physique Olympia titles. The 2026 Mr. Olympia takes place September 24-27 in Las Vegas, Nevada.
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