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Welcome to Train Decade — a fitness and health blog about building strength and body composition over the long term. This is where the long game lives: training, nutrition, and body recomposition measured in years, not weeks.

Every January the same story plays out. Someone signs up for a “6-week transformation challenge,” cuts calories to 1,200 a day, lifts five times a week, and posts a dramatic before-and-after. Six weeks later, they’re mentally drained, hungrier than ever, and by March they’re back where they started — usually a little worse. The problem was never effort. It was the time frame. The math of the crash cut Lose fat as fast as possible, and your body fights back on every front: ...