John Cardillo

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John Cardillo

John Robert Cardillo Is a Canadian Bodybuilding Champion, Workout expert and Fitness Entrepreneur.

Cardillo is regarded as a pioneer of Hi-Intensity training and developed the HIT3 workout system, and the proprietary SHREDDED NUTRITION diet program.

12/12/2025

WORKOUT WISDOM A thorough guide to amp up your workouts to produce results you never thought possible! Now available on Amazon.com.

03/11/2025

WORKOUT WISDOM: The Science of Hi-Intensity Training (HUT-3) and CUtting Edge Nutrition. A compilation of 40 previously published articles in Health/Fitness Publications. This new book is a thorough review and guide on the physiological and bio mechanical science of training each body part with maximum intensity to achieve optimal strength and muscular growth.. This book is now available in bookstores throughout North America.

03/02/2025

BOB PROCTOR. 3 years ago today my mentor passed away. When I’m confronted with a problem to deal with or hard decision to make, I always think “What would Bob do?”. And move forward using his wisdom and spirit. RIP Bob.

15/07/2024

THE TRANSFORMATION DIET LIFESTYLE PROGRAM book took me 2 years to research and write. I was fortunate to collaborate on my book with Dr. Nicolas Ver Hoeven a PHD in Molecular Medicine and Cell Physiology. Previously he had earned his Masters in Exercise Physiology. Dr. Ver Hoeven also has a very informative and successful YouTube channel called PHYSIONIC. It was a pleasure working with Dr. Ver Hoeven due to his meticulous attention to precise scientific research studies. Each chapter in my book references dozens of medical research studies. I asked Dr. Ver Hoeven to comment on my book for this post. Here is what he had to say: “Two of the biggest problems with losing body fat and achieving improved metabolic health are the ability to adhere to sustainable plan and having that plan be simple, yet effective. John’s TRANSFORMATION DIET book offers applicable solutions that addresses both problems simultaneously. If you’ve struggled with on and off again dieting, this is a ticket to sustainable health; John put his passion and knowledge over decades of experience into an easy to understand guide – you will be hard pressed to find a better way of achieving your best metabolic health”. ess

12/07/2024

FACTS: At one time people believed the world was flat-obviously they were wrong! Today most people believe that a healthy diet consists of 3 meals per day-THIS IS ALSO INCORRECT! Food industry advertising has manipulated society’s eating habits to create the obesity epidemic. The food supplement industry wants everyone who picks up a weight to buy their supplements “to feed muscle growth”. A gorilla is the strongest animal in the animal kingdom-elephants have the most muscle mass than any other land animal on earth. BOTH EAT ONLY WHEN THEY ARE HUNGRY AND EAT ONLY PLANT PROTEIN. My new book THE TRANSFORMATION DIET LIFESTYLE PROGRAM dispells many old wives tales on nutrition and specifically fat loss. More importantly, the science of how human metabolism works and its main driving factor:Hormones that control hunger. GENERATION IRON reviewed the BARBEND article and featured an overview write up of my book on their website. https://Generationiron.com/John-Robert-Cardillo-22-hour-fasting/

08/07/2024

THE TRANSFORMATION DIET LIFESTYLE PROGRAM featured in an interview in BARBEND.com The authority on “everything weight-training”. In this interview I outline how I conquered getting RIPPED for bodybuilding competitions! I had a horrible time sticking to the traditional bodybuilders “every 3 hour protein and rice meals”. I was always hungry and miserable! Only after discussing my dieting issues with one of my chemistry professors at the University of Western, did I learn that it was hunger hormones that were the issue. The fact is that muscle is 75% water. Therefore to maintain maximum muscle size, carbohydrates are key to holding water in muscle cells. One gram of glucose holds 3 grams of water in muscle cells. Also, one pound of muscle is made up of 600 calories, therefore ingesting massive amounts of protein and minimizing carbohydrates to lose body fat is wrong. Also protein is not as important for muscle growth as the supplement industry advocates. Only when I started following the 22-2 eating program did I get really muscular. That is, 22 hours of fasting followed by a balanced meal consisting of 1300 calories and a healthy snack 2 hours later consisting of 700 calories. Muscle size was easily maintained, as my body fat slowly decreased! I thoroughly cover all of this in my book and I follow this same eating program today. The bottom line is: By controlling your hunger hormones, you can control total calorie intake and allow your body to naturally use the hormone Glucagon to access body fat for daily (walk around) energy. My book has nothing to sell-just scientific information on metabolism, backed by over 200 reference studies!! ing

05/07/2024

On this day 90 years ago, the great humanitarian and teacher BOB PROCTOR was born. A gift to the world. Great man. Gone too soon!

03/07/2024

THE TRANSFORMATION DIET LIFESTYLE PROGRAM forms the bridge between physicians and dieticians. Both professions deal with weightloss patients by prescribing 2 totally different protocols. Neither has worked to solve the obesity crisis. More than 60% of North American’s are considered overweight. With 40% considered to be obese. The North American population is fatter today than at any other time in history. Neither profession deals with the real issue that causes fat gain-hunger hormones! THE TRANSFORMATION DIET bridges the gap between physicians and dieticians by thoroughly examining the interplay of hormones that cause weight gain. A must read! #

24/06/2024

THE TRANSFORMATION DIET LIFESTYLE PROGRAM Success story! Losing weight was the most difficult endeavor Teresa Clarizio ever faced in her life. A successful businesswoman, she is very determined to succeed at everything she puts her mind to. The only issue that stumped her was her inability to lose the excess weight she had resigned herself to live with. Until she learned about and tried THE TRANSFORMATION DIET! In the first week of following the program, she lost 6 pounds! Motivated by this initial triumph, she committed to the full program and lost 38 stubborn pounds in 20 weeks! On her 50th birthday she looked better than when she turned 30! Congratulations Teresa!! #

20/06/2024

BEAUTY-BUILDING without the need for cosmetic surgery! I have been asked dozens of times “along with her weight loss, did Nicole have cosmetic surgery to sculpt/ enhance her face?” NO, NO, NO!!
Over the course of 6 months Nicole was the most diligent, committed, hard working client that I have ever worked with! She totally transformed her physique by losing 40 pounds of body fat in 26 weeks. As her body fat slowly reduced, her face thinned out, exposing her high cheek bones and angular jawline. Without the need for cosmetic injections of any kind. The fact of the matter is, that if females carry any excess body fat, their face is the first place that enlarges, distorting natural beauty. THE TRANSFORMATION DIET is a LIFESTYLE PROGRAM can be followed year round to maintain a natural, lean, beautiful and healthy physique. AND…… NO SUPPLEMENTS OR DRUGS NEEDED!!

17/06/2024

THE TRANSFORMATION DIET LIFESTYLE PROGRAM does more than help you to effortlessly lose body fat. It also helps sculpt your face. As body fat is shed at 2 pounds per week, subcutaneous fat in the cheeks and neck also start to slowly decrease. The combination of THE TRANSFORMATION DIET and the HIT3 workout program was responsible for Mark Heathcote’s incredible results! As you can see from the above pictures, Mark looks at least 10-15 years younger!

12/06/2024

TRANSFORMATIONAL RESULTS!
Othman Oranaut followed THE TRANSFORMATION DIET Lifestyle Program effortlessly to achieve his weight loss goal of 78 pounds in 35 weeks. I personally trained him 3 times per week using my HIT3 (hi-intensity) workout program. Each workout session was no longer than 45 minutes. Othman was a model client and it was a pleasure to help him achieve his extraordinary results. After he lost his weight, he travelled home to Jordan to visit his family. At the airport, his parents did not recognize him! If anyone is truly interested in transforming their physiques, nutrition is a BIG part of the process. My book is unique in that it is the “bridge” between dietitians and Medical Doctors. Reading the first 40 pages will enlighten you and dispel old diet myths. You will then, not be able to put the book down !! GAME CHANGER!!!

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