CC Sabathia, the former New York Yankees pitcher, has embarked on a remarkable fitness journey since retiring from Major League Baseball at the end of the 2019 season. Listed at 300 pounds at the time of his retirement, the transformation he has undergone has been nothing short of impressive. Amidst his various post-retirement endeavors, Sabathia has found the time and dedication to get into the best shape of his life.
A Post-Retirement Transformation
Yankee fans had grown accustomed to seeing the hefty southpaw on the mound for 11 years. So the internet was understandably confused by this picture. It took confirmation from Ryan Ruocco, the other half of Sabathia’s sports-talk podcast “R2C2” for people to believe it. Ruocco tweeted: “”Not Photoshopped. Acceptance, though, quickly turned to annoyance, as baseball fans bemoaned Sabathia waiting until retirement to “get in shape.”
The former Yankee great has trimmed 40 pounds from his frame and added back 20 pounds of muscle. Sabathia hasn’t adopted anything too crazy - he’s just been consistent. For the last two years, he’s been weightlifting, golfing and following a Mediterranean diet. Occasional posts show Sabathia in the gym, where’s he comfortable with the equipment and progressions from a lifetime of working out as an athlete, while according to Insider, he was “bit by the golf bug” early in quarantine, and has since made sure to get out on the links multiple times a week. The key to each of those activities is that Sabathia actually wants to do them. Fitness journeys are too often derailed by disinterest and intimidation, but it’s clear the 41-year-old has landed on activities that keep him engaged and inspired. Little wonder he looks so good - everyday movement is undefeated.
The "Torture Chamber" Workouts with Action Bronson
Sabathia's transformation has been fueled in part by his friendship with rapper and chef Action Bronson. The two have been hitting the gym together for intense pre-dawn workouts at a New Jersey gym, which Bronson has jokingly dubbed the "torture chamber." In the latest episode of Bronson’s show, the buddies are filmed lugging 100-pound medicine balls over their heads and yelling out expletives during the intense routines.
Bronson, who has also been on his own weight loss journey, credits Sabathia as a catalyst for his transformation. “You’re part of the catalyst to this transformation. If we didn’t have that conversation, I probably wouldn’t have ever come to the gym… you were absolutely right. It’s hard to take that first step. When I finally did, it was on."
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Trainer Dave Paladino of Impact Zone tells the pair: “Both of you are drastic, it’s a drastic transformation".
Diet and Exercise Regimen
Sabathia's current approach - squats, nine-irons, fatty fish - looks extremely sustainable. As for the Mediterranean diet, there’s a reason it continually gets the nod from medical professionals. It’s a heart-healthy slate of plant-based whole foods, with specific attention paid to whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats like olive oil. There are far more restrictive/manipulative diets out there. This one follows a natural eating pattern of a region where an inordinate number of people live to triple digits. While Sabathia’s commitment to exercise has been key, this switch is likely why he was initially able to shed so much weight.
Sabathia's Weight Fluctuations Throughout His Career
Sabathia employed various diets throughout his career. He lost 30 pounds before the 2012 season, and switched to a vegan diet to expedite his recovery process from knee surgery before the 2018 campaign. But his lone Cy Young Award came when when he was well over 300 pounds, during his 2007 season with the Cleveland Indians. Sabathia was absolutely dominant that year. And his greatest success with the Yankees - two straight 19-win seasons - also came when he was at his heaviest. According to data from FanGraphs, that’s because Sabathia’s fastball lost velocity as he lost weight. He made a decision at one point to purposefully “play overweight,” noting that he could “feel [his] body better in space,” when he had a bit more of a gut. That might not make complete sense to us, but then, the overwhelming majority of us have never painted the corner with a 97-mph fastball. Only Sabathia could’ve known what he needed to get the job done. Sabathia also says of one of his early diets: “”It was no carbs for the whole off-season.
Addressing Misconceptions
The most frustrating misconception about Sabathia’s post-retirement body changes is this concept that he still owes anyone anything. The 39-year-old has a right, like any of us, to pursue the body he wants. During his career, MLB Hall of Famer Jim Rice made fun of him for his “donut and chicken weight.” That was wrong. But so is claiming that a different physique means Sabathia is obligated to head back onto a baseball field once this lockdown ends, and perform for fans again. He did his time and he did it well. Now let the man get his squats in - and post about it, if he wants - in peace.
Sabathia's Legacy
Carsten Charles Sabathia Jr. is an American former professional baseball pitcher who played 19 seasons in Major League Baseball (MLB) for the Cleveland Indians, Milwaukee Brewers, and New York Yankees. Sabathia made his major league debut with the Cleveland Indians in 2001 and placed second in the American League (AL) Rookie of the Year Award voting, behind the year's AL Most Valuable Player, Ichiro Suzuki. Sabathia played the first seven and a half seasons of his career with the Indians, with whom he won the 2007 Cy Young Award. He led the Indians to the 2007 AL Central Division title and their first postseason berth since his rookie year. In the 2008 offseason, Sabathia signed a seven-year, $161 million contract with the New York Yankees; at the time, it was the largest contract ever signed by a pitcher. With the Yankees, Sabathia led all of MLB in wins in both 2009 and 2010 and won a World Series championship in 2009. He was also voted the 2009 AL Championship Series Most Valuable Player. During his career, Sabathia was named an All-Star six times and won the Warren Spahn Award three times in a row (2007-2009). In August 2017, Sabathia became the all-time AL leader in strikeouts by a left-handed pitcher. On April 30, 2019, he became the seventeenth pitcher in MLB history to reach 3,000 strikeouts. When he retired following the end of the 2019 season, he led all active Major League players in career wins, career innings pitched, and career strikeouts. With 251 career victories, Sabathia is tied with Bob Gibson for the second-most wins by a Black pitcher in major league history (behind Ferguson Jenkins); he was the first pitcher to debut in the 21st century and post at least 250 career wins in regular-season play. Sabathia was born in Vallejo, California and attended Vallejo High School, where he excelled in baseball, basketball, and football. As a teenager, Sabathia played summer baseball in the Major League Baseball youth program, Reviving Baseball in Inner Cities (RBI).[1] In baseball, he compiled a win-loss record of 6-0 with an 0.77 earned run average (ERA) and 82 strikeouts in 45+2⁄3 innings pitched during his senior season. He was the top high school prospect in Northern California according to Baseball America.[2] In football, he was an all-conference tight end. In 2000, Sabathia was selected for the 28-man United States Olympic Team roster. He appeared in one pre-Olympic tournament game in Sydney, Australia, but was not on the official 24-man, Gold Medal-winning roster because he was called up by the Cleveland Indians.
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In 2001, at age 20, Sabathia began his rookie season as the youngest player in the Major Leagues.[11] He made his major league debut on April 8, 2001 against the Baltimore Orioles, allowing three earned runs on three hits while walking two and striking out three in 5+2⁄3 innings. Sabathia would take a no-decision in Cleveland's 4-3 win.[12] He ended the season with a 17-5 record and a 4.39 ERA in 33 starts, finishing second in the AL voting for Rookie of the Year behind future Yankees teammate Ichiro Suzuki.[13][14] Sabathia also made his first postseason appearance in 2001, pitching Game 3 of the 2001 American League Division Series against the Seattle Mariners. On February 23, 2002, Sabathia signed a four-year, $9.5 million contract with the Indians that contained a club option for 2006.[18] For the 2002 season, he finished 13-11 with a 4.37 ERA in 33 starts.[13] Sabathia ranked tenth in the AL in strikeouts, with 149 in 210 innings.[19] In 2003, Sabathia was 13-9 in 30 starts, and had the tenth-best ERA in the AL (3.60).[13][20] He was also named to the American League All-Star team for the first time. In 2006, Sabathia made 28 starts, going 12-11 with a 3.22 ERA.[13] led the major leagues with six complete games. Sabathia "burst onto the national scene" in 2007, "when he won the AL Cy Young after recording a 19-7 record, a 3.21 ERA, a 1.14 WHIP, 209 strikeouts, and a major league-leading 241 innings pitched and 5.56 strikeout-to-walk ratio".[24] He collected his 1,000th career strikeout on May 21, 2007, fanning the player who beat him out for Rookie of the Year honors: Ichiro Suzuki of the Seattle Mariners.[15] He was also named to the American League All-Star team for the third time. On September 28, he became the youngest pitcher to record 100 career wins since Greg Maddux in 1993.[15] On October 23, Sabathia won the Players Choice Award for Outstanding AL Pitcher.[25] His pitching performance led Cleveland to its first American League Central Division Championship since 2001, his rookie season. For his performance, he won the 2007 American League Cy Young Award, joining Gaylord Perry as one of only two Cleveland Indians pitchers to ever win it. (Cliff Lee, Corey Kluber, and Shane Bieber have since also won, with Kluber winning twice.)[26] Sabathia also won the Warren Spahn Award given to the best left-handed pitcher in the Majors.[27] Despite his strong regular season, Sabathia did not perform well against the Boston Red Sox in the American League Championship Series. On July 30, 2008, Sabathia took out a large $12,870 ad in the sports section of Cleveland's daily newspaper, The Plain Dealer. Thank you for 10 great years … You've touched our lives with your kindness, love and generosity. We are forever grateful! On July 7, 2008, Cleveland traded Sabathia to the Milwaukee Brewers for Matt LaPorta, Zach Jackson, Rob Bryson, and a player to be named later.[32] In October, future All-Star Michael Brantley was added as the final piece of the trade; unusually, under the trade provisions the Indians were able to select the player themselves because the Brewers went on to make the playoffs.[33][34] Sabathia recalled in Till The End, his 2021 memoir, that an unexpected positive of the trade was being put on a roster with multiple other Black athletes. "To be Black in America is to constantly be on guard … With the Brewers, for the first time in my baseball life, I could be more at ease."[34] During his first Brewers press conference, Sabathia told the assembled members of the media that he would prefer his name to be spelled "CC" rather than "C. On September 28, 2008, Sabathia pitched a complete-game four-hitter against the Cubs in the final game of the regular season; the Brewers won, 3-1, and clinching the wild card when the New York Mets lost later that evening.[36] The team's 2008 postseason appearance was its first since 1982.[37] Sabathia started Game 2 of the 2008 NLDS against the Philadelphia Phillies; it was his fourth consecutive start in which he pitched on three days' rest. For the season, Sabathia was 17-10 overall with a 2.70 ERA in 35 starts[40] and struck out 251 batters in a major-league leading 253 innings, posting 10 complete games (five shutouts).[13][41] Sabathia was sixth in the voting for the 2008 NL MVP award.[42] Sabathia was particularly dominant during his tenure with Milwaukee, going 11-2 across 17 starts with a 1.65 ERA and a 1.003 WHIP, striking out 128 batters against just 25 walks in 130+2⁄3 innings, and throwing seven complete games (three shutouts).[13] Despite only spending half the season in the National League, he finished fifth in the NL Cy Young Award voting and sixth in the NL MVP vote (finishing as the highest-ranking pitcher). On December 18, 2008, Sabathia signed a seven-year, $161 million contract with the New York Yankees. It was the largest contract for a pitcher in MLB history at the time.[45][46] On March 26, 2009, manager Joe Girardi announced that Sabathia would be the Opening Day starter and the starter for the home opener at the new Yankee Stadium.[47] Sabathia finished the season 19-8 with a 3.37 ERA (the fourth-best in the American League) and 1.15 WHIP across 34 starts. Sabathia earned his first career postseason victory with the Yankees in the first game of the 2009 ALDS against the Minnesota Twins. Despite failing to pick up a win in either of his World Series starts, Sabathia was effective, posting a 3.29 ERA in 13+2⁄3 innings to help lead the Yankees to a series win over the defending champion Philadelphia Phillies in six games.[13] The World Series championship was the Yankees' 27th, their first in the new Yankee Stadium,[56] their first since 2000, and the first of Sabathia's career. On July 4, 2010, Sabathia earned his fourth All-Star selection, and his first as a Yankee. At the time of the All-Star break, Sabathia was 12-3 with a 3.09 ERA in 131 innings (19 starts).[58] On August 22, Sabathia recorded his 16th consecutive start of at least six innings allowing three earned runs or less, breaking a tie with Ron Guidry (from his Cy Young Award-winning 1978 season) for the longest streak in franchise history.[59] His streak was snapped in his next start on August 28, where he allowed five earned runs in seven innings to the Chicago White Sox.[60] The 2010 season was the first in Sabathia's career in which he won 20 games.[61] He ended the season with 21 wins, the most in the major leagues, against just 7 losses. In 237+2⁄3 innings pitched, Sabathia posted a 3.18 ERA and 1.19 WHIP, gave up 209 hits, struck out 197 batters against 74 walks, threw two complete games, and held opponents to a .239 batting average. 26 of his 34 starts were quality starts, a career-high.[13][62] The Yankees won the AL Wild Card after finishing second in the AL East to the Tampa Bay Rays with a 95-67 record. Despite posting a 2-0 record in three playoff starts that year, Sabathia posted a 5.63 ERA across 16 innings as the Yankees were defeated in the ALCS by the Texas Rangers in six games. During the offseason, Sabathia was diagnosed with a torn meniscus in his right knee, requiring arthroscopic surgery performed by Dr. Christopher Ahmad to repair. In 2011, Sabathia was the Opening Day starter for the Yankees for the third year in a row. Sabathia was named to his fifth career All-Star Game, replacing James Shields on the roster; however, he elected to pitch the Sunday before the All-Star Game and his spot on the active roster was given to Alexi Ogando. In his final start before the All-Star break, Sabathia threw a complete game, four-hit shutout against the Rays at Yankees Stadium, his first at home since he joined the Yankees. He struck out nine and walked one, outdueling Shields as the Yankees beat the Rays 1-0.[66] He became the first Yankee pitcher to have 13 wins by the All-Star break since Andy Pettitte in 1996, and his 2.72 ERA was the lowest ERA by a Yankee starter in the first half of the season since David Cone in 1999. On July 26, 2011, Sabathia took a perfect game through 6+1⁄3 innings against the Seattle Mariners, retiring the first 19 batters he faced in a game interrupted twice due to rain. Across 33 starts in 2011, Sabathia had a 19-8 record, a 3.00 ERA, and a 1.23 WHIP. Across 237+1⁄3 innings, he struck out 230 batters against 61 walks (good for 8.72 K/9 and 3.72 K/BB ratios), held batters to a .255 batting average, threw three complete games (one shutout), posted 22 quality starts, and gave up just 17 home runs for a career-low rate of 0.64 home runs per nine innings.[13] His 230 strikeouts marked the third-highest number of strikeouts in a single season in franchise history, the most since Ron Guidry's franchise record 248 strikeouts in 1978, and the second-most in the American League behind Justin Verlander's 250 strikeouts. Sabathia also became the first Yankee pitcher to strike out more than 200 batters in a single season since Randy Johnson in 2005, as well as the first Yankee pitcher to finish in the top two in the American League in strikeouts since Johnson did so that same year. Though his contract with the Yankees allowed him to opt out and become a free agent after the 2011 season, Sabathia said he had no intention of opting out of his contract.[71][72] On October 31, 2011, Sabathia announced that he had signed a contract extension with the Yankees. The contract extension added one season (2016) to Sabathia's contract and called for him to be paid $25 million that season. Sabathia began the 2012 season poorly, allowing a grand slam by Carlos Peña in his first inning of work on Opening Day against the Tampa Bay Rays.[74] He recovered, however, going 9-3 with a 3.45 ERA in his first 15 starts before the All-Star break.[75] He threw a complete game against the Atlanta Braves on June 18, allowing two runs and one walk while striking out ten. It was Sabathia's 34th career complete game and eighth as a Yankee.[76] Sabathia was named an All-Star for the third season in a row and sixth time in his career; however, he was unable to participate as he was placed on the disabled list on June 27 with a strained adductor muscle.[77] Sabathia was placed on the disabled list again on August 11 with soreness in his left elbow,[78] but returned on August 24 against the Cleveland Indians, tossing 7+1⁄3 strong innings in a 3-1 win.[79] He finished the year strongly after returning from injury, post a 2.93 ERA across his final eight starts (despite an average record of 3-3), striking out 57 in 58+1⁄3 innings against nine walks and limiting opponents to a batting average of .215. Despite only making 28 starts in the 2012 season, Sabathia reached the 200+ innings pitched tier for the sixth consecutive year (and seventh overall). Alongside a 15-6 record with a 3.38 ERA and a 1.14 WHIP, Sabathia gave up 184 hits in exactly 200 innings, struck out 197 batters against just 44 walks (his 4.48 strikeout-to-walk ratio was the best among all American League starters and his 1.98 BB/9 rate was his lowest since his Cy Young-winning season in 2007), threw two complete games, and held batters to a .238 average.[13] Of his 28 starts, 19 were quality starts. In the 2012 American League Division Series, Sabathia dominated, winning both the first and fifth (deciding) games against the Baltimore Orioles. On April 1, 2013, Sabathia made his eighth consecutive Opening Day start (and fifth for the Yankees), allowing four earned runs in five innings in an 8-2 loss to the Boston Red Sox.[82] On July 3, Sabathia collected his 200th career win against the Minnesota Twins.[83] His season ended early due to a strained hamstring. Sabathia lost 40 pounds (18 kg) in 2013 and arrived at spring training in 2014 weighing 275 pounds (125 kg). He admitted to crash dieting after a cousin of his died of heart disease in December 2012.[85][86] His season was plagued by right knee difficulties. On July 16, it was announced that his season had ended. Sabathia went on the disabled list on August 23, 2015, with right knee soreness. Sabathia experienced a career renaissance in 2017,[102] transitioning successfully from being a pitcher who relied on power and velocity to one who relied on command and pinpoint control.[103] On June 13, Sabathia injured his left hamstring; he was placed on the disabled list two days later.[104].
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