Cardio Vs. No Cardio: What's Best For Your Fitness Goals? - Ep 106 | Naylor Body Design

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

https://andynayloronlinecoaching.com/executivecoachingcall

1:16:55

On her son’s prom night, Mel Robbins fussed over details that didn’t matter. Her daughter grabbed her arm and said, “Let them. Let them run in the rain. Let them eat where they want. Let them.” Those two simple words hit Mel like a ton of bricks and completely changed how she thinks about control. In this episode, Mel shares some of the pivotal moments that shaped her career, her innovative strategies for overcoming adversity, and how the Let Them Theory can help you navigate business challenges, strengthen relationships, and unlock your true power. In this episode, Hala and Mel will discuss: (00:00) Introduction (02:57) The Power of Action (04:22) Mel's Unforgettable TED Talk Debut (07:00) The 5 Second Rule (07:52) Building Unshakable Confidence (12:04) Turning Adversity into Strength (22:00) The Power of Showing Up for Others (30:40) Why Details Matter in Business (42:32) Understanding the Let Them Theory (51:14) The Let Them Theory in Business Mel Robbins is a motivational speaker, the host of The Mel Robbins Podcast, and a bestselling author of several influential books, including her latest, The Let Them Theory. Known for her groundbreaking 5 Second Rule, she has helped millions of people take action and transform their lives. With 30 million views, her TEDx talk made her a recognized voice in behavior change. Mel is also the CEO of 143 Studios, a female-driven media company creating award-winning content for top brands like LinkedIn and Audible. She is a Forbes 50 Over 50 Honoree and one of USA Today’s Top 5 Mindset Coaches. Resources Mentioned: Mel’s Books: The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About : https://amzn.to/4h6quLh The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage : https://amzn.to/3WdAgTX Sponsored By: OpenPhone - Get 20% off 6 months at https://www.openphone.com/PROFITING Shopify - Sign up for a one-dollar-per-month trial period at https://www.youngandprofiting.co/shopify Airbnb - Your home might be worth more than you think. Find out how much at https://www.airbnb.com/host Rocket Money - Cancel your unwanted subscriptions and reach your financial goals faster with Rocket Money. Go to https://www.rocketmoney.com/profiting Indeed - Get a $75 job credit at indeed.com/profiting Active Deals - youngandprofiting.com/deals Key YAP Links Reviews - ratethispodcast.com/yap Youtube - youtube.com/c/YoungandProfiting LinkedIn - linkedin.com/in/htaha/ Instagram - instagram.com/yapwithhala/ Social + Podcast Services : yapmedia.com Transcripts - youngandprofiting.com/episodes-new All Show Keywords: Entrepreneurship, entrepreneurship podcast, Business, Business podcast, Self Improvement, Self-Improvement, Personal development, Starting a business, Strategy, Investing, Sales, Selling, Psychology, Productivity, Entrepreneurs, AI, Artificial Intelligence, Technology, Marketing, Negotiation, Money, Finance, Side hustle, Startup, mental health, Career, Leadership, Mindset, Health, Growth mindset. Career, Success, Entrepreneurship, Productivity, Careers, Startup, Entrepreneurs, Business Ideas, Growth Hacks, Career Development, Money Management, Opportunities, Professionals, Workplace, Career podcast, Entrepreneurship podcast…

год назад 22:04

MP3•Главная эпизода

Welcome back to the show! Should you sweat it out on the treadmill on top of resistance training or invest your time solely in strength training? In this episode, Andy Naylor looks into the pros and cons of including cardio in your workout routine and of not including it. Discover Andy’s strong opinion on the inclusion of cardiovascular activity in your life, including tips on what type of cardio to do and when to add it to your program.

✨Click the link below to learn exactly how we can help you become the ALPHA you have the potential to become! https://andynayloronlinecoaching.com/executivecoachingcall

Whether you aim to build strength or improve your cardiovascular metrics and longevity, this episode provides valuable insights for busy professionals who want to improve their fitness.

If you enjoyed this episode, please like, comment, and subscribe! Share it with friends and fitness enthusiasts who might benefit from these insights. Thanks for watching!

“The human body is an incredible machine and it’s made to be used. Not sat in front of the telly or in front of a screen. It’s an amazing thing. It will do amazing stuff. Use it.” – Andy Naylor

✅ In this episode:

- Intro

- What is considered cardiovascular activity

- Positives of including cardio in your program

- The correlation between VO2Max and longevity

- Main limitations associated with cardio

- Positives of NOT including cardio in your program

- Main limitations associated with NOT including cardio

- Cardio periodization to achieve your best physique

- Andy’s final thoughts on cardio VS no cardio

Click the link below to learn exactly how we can help you become the ALPHA you have the potential to become.

This podcast is about Cardio Vs. No Cardio: What's Best For Your Fitness Goals? But It also covers the following topics:

Best Cardio Activity
Cardio for Longevity
Improving VO2Max

✅ Important Link to Follow

🔗 Linktree

https://linktr.ee/andy_naylor

Connect with Andy Naylor:

📩 For Business Inquiries: andy@naylorbodydesign.co.uk

✅ About Naylor Body Design.

Welcome to Naylor Body Design! I'm Andy Naylor, here to help busy professionals get fit, lean, and energised. Find effective nutrition tips, the best workout routines, and ways to boost your mental focus. Join me for personal training programs, fitness motivation, and complete physique transformation. Subscribe now for health and fitness advice, inspiring podcasts, and more!

For Collaboration and Business inquiries, please use the contact information below:

📩 Email: andy@naylorbodydesign.co.uk

🔔 Looking to boost your mental focus and fitness? Subscribe now for expert training programs, top nutrition tips, workout routines, fitness motivation, and inspiring podcasts!

https://www.youtube.com/@NaylorBodyDesign/?sub_confirmation=1

=================================

#cardio #cardiovascularactivity #cardioworkout #strengthtraining #cardioVSnocardio #fitness

⚠️ Disclaimer: I do not accept any liability for any loss or damage incurred from you acting or not acting as a result of watching any of my publications. You acknowledge that you use the information I provide at your own risk. Do your research.

Copyright Notice: This video and my YouTube channel contain dialogue, music, and images that are the property of Naylor Body Design. You are authorised to share the video link and channel and embed this video in your website or others as long as a link back to my YouTube channel is provided.

142 эпизодов

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

Cardio Vs. No Cardio: What's Best For Your Fitness Goals? - Ep 106 | Naylor Body Design

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

published год назад

MP3•Главная эпизода

✨Click the link below to learn exactly how we can help you become the ALPHA you have the potential to become! https://andynayloronlinecoaching.com/executivecoachingcall

Whether you aim to build strength or improve your cardiovascular metrics and longevity, this episode provides valuable insights for busy professionals who want to improve their fitness.

If you enjoyed this episode, please like, comment, and subscribe! Share it with friends and fitness enthusiasts who might benefit from these insights. Thanks for watching!

✅ In this episode:

- Intro

- What is considered cardiovascular activity

- Positives of including cardio in your program

- The correlation between VO2Max and longevity

- Main limitations associated with cardio

- Positives of NOT including cardio in your program

- Main limitations associated with NOT including cardio

- Cardio periodization to achieve your best physique

- Andy’s final thoughts on cardio VS no cardio

Click the link below to learn exactly how we can help you become the ALPHA you have the potential to become.

https://andynayloronlinecoaching.com/executivecoachingcall

This podcast is about Cardio Vs. No Cardio: What's Best For Your Fitness Goals? But It also covers the following topics:

Best Cardio Activity
Cardio for Longevity
Improving VO2Max

✅ Important Link to Follow

🔗 Linktree

https://linktr.ee/andy_naylor

Connect with Andy Naylor:

📩 For Business Inquiries: andy@naylorbodydesign.co.uk

✅ About Naylor Body Design.

For Collaboration and Business inquiries, please use the contact information below:

📩 Email: andy@naylorbodydesign.co.uk

🔔 Looking to boost your mental focus and fitness? Subscribe now for expert training programs, top nutrition tips, workout routines, fitness motivation, and inspiring podcasts!

https://www.youtube.com/@NaylorBodyDesign/?sub_confirmation=1

=================================

#cardio #cardiovascularactivity #cardioworkout #strengthtraining #cardioVSnocardio #fitness

142 эпизодов

Tutti gli episodi

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Make These 5 Simple Changes & Watch Your Body Transform - Ep 141 17:13

3 дня назад17:13

17:13

You're working out, eating kind of right… but still not seeing results? That’s because you’re missing THESE 5 critical areas. In this must-watch episode, Andy exposes the BIGGEST fitness mistakes you’re making, and how to turn them into game-changing opportunities. If you’re a busy professional who’s tried (and failed) to lose weight, this is your wake-up call! What you’ll discover: ✅ The hidden flaws in your fitness approach ✅ How to set clear goals that actually work ✅ The secret to staying consistent without losing motivation Ready to break the cycle and finally transform? Hit PLAY now! “You’ll only pay for things in two ways: your money OR your time. You’ll never get your time back, so speed up the process and get external accountability. ” – Andy Naylor In This Episode: How to set laser-focused goals A good plan leads to ACTUAL change Do the damn work Why your consistency is falling apart The power of external accountability … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Forget the 80/20 Rule—Do This Instead - Ep 140 12:00

10 дней назад12:00

12:00

You need to focus 80% on nutrition to get in shape, right? ❌ WRONG In today’s episode, Andy is here to shatter one of the biggest fitness myths holding you back. Breaking down why TRUE transformation isn’t just about what’s on your plate, it’s about much more… your goals, your effort, your recovery. And your mindset. Want real results? Stop obsessing over one piece of the puzzle and start looking at the bigger picture. Watch now and unlock the truth about getting in the best shape of your life. “We move towards that which we focus on” – Andy Naylor In This Episode: What is the 80/20 rule A better solution The powerful analogy of spinning plates … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
This ONE Mindset Shift Will Change Your Life - Ep 139 14:54

17 дней назад14:54

14:54

What’s stopping you from achieving your goals? Two things: BS excuses and limiting beliefs. And it’s time to destroy both. In this no-nonsense episode, Andy Naylor rips apart the lies you tell yourself about fitness, success, and why you’re still stuck. If you’re waiting for motivation, you’ve already lost. Your mindset is either your greatest weapon—or your biggest weakness. Because if you’re not failing, you’re not trying hard enough. ⚠️ Warning: This episode might sting a little… but if you can handle the truth, it’ll change your life. Hit play. No more excuses. “If you want to change your world, change your perception” – Andy Naylor In This Episode: Learn to debunk the story you’ve told yourself that is holding you back Why confrontation isn’t such a bad thing Grow out of your comfort zone and erase limiting beliefs Do something that scares you a little every day Behaviour breeds behaviour … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
The Truth About Fad Diets (You NEED to Hear This!) - Ep 138 15:38

24 дня назад15:38

15:38

✨ Want elite-level coaching to transform your physique? Click here 👉 https://andynayloronlinecoaching.com/executivecoachingcall Tired of being fooled by quick-fix weight loss scams? No magic pill, no secret food combo - just cold, hard truth about why all fad diets FAIL. In this episode, Andy exposes the lies behind trendy diets and gives you real, sustainable weight loss strategies that actually work. If you're serious about getting in shape without wasting time on BS, you can’t afford to miss this! Watch NOW & take control of your health. “The right diet for you to be on, is the one you can stick to and maintain long term.” – Andy Naylor In This Episode: What is a fad diet? How to spot a fad diet A better solution … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
The #1 Skill That Determines Your Success (& Income!) - Ep 137 16:11

4 weeks назад16:11

16:11

Success isn’t random. It’s engineered. And there’s ONE skill that directly impacts how much you earn, the value people place on you, and how high you rise in life. In this episode, Andy reveals the simple but powerful truth behind social status, income, and success. Whether you're leading a business, climbing the corporate ladder, or just striving for more in life, mastering THIS skill will set you apart from the rest. 🚀 If you want to level up, this is the episode you can't afford to miss. “You rise to the level of the problems you can solve.” – Andy Naylor In This Episode: Why do people care about their social status? What is the critical factor that determines how much you get paid? How can you improve your problem-solving skills and accelerate your rise in life? The one word you can ask yourself to spark your creative thinking … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Get Out of the Rabbit Hole & Take Control of Your Life - Ep 136 16:21

5 weeks назад16:21

16:21

✨ Want elite-level coaching to transform your physique? Click here 👉 https://andynayloronlinecoaching.com/executivecoachingcall Imagine this: You’ve got just six months left. No more time for distractions. No more chasing meaningless goals. What would you focus on? What truly matters? Most people live like a dog chasing rabbits… always running, never catching. They jump from one thing to another, never making real progress in their fitness, career, or personal life. And then? Years pass. Nothing changes. In this episode, Andy breaks down why distractions are killing your success, and how to laser-focus on what actually moves the needle in your health, business, and life. If you’re done wasting time on things that don’t bring real fulfillment, hit play now. This episode might just change everything. 💪 “You will complete and achieve so much more if you pick a single task and go after that one thing.” – Andy Naylor In This Episode: What is the highest-paid activity that you can undertake? The reason you must stop chasing after rabbits and focus on one goal How to improve your focus and accomplish your goals The ‘rabbits’ of diets, training & work How to focus with a poor attention span … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Tap Into Your WHY for an Unfair Advantage [Do This Now] - Ep 135 20:20

6 weeks назад20:20

20:20

Why do you do the things you do? Why do you work so hard? Why do you want to have a great body, more money, and build an empire? Why? Understanding your WHY is crucial to your success. A goal without a WHY is going to fail. Without a deep reason, the first challenge will halt you in your tracks. So be constantly focused on your WHY. How can you do that? This episode will show you exactly how to discover your WHY, how you can use it for an unfair advantage, and the steps you can take to put everything together to become unstoppable. “We move towards that which we focus on. So put your WHYs out there.” - Andy Naylor In This Episode: What is a WHY? Discover your deep reason for achieving something How can you use your WHY for an unfair advantage? Breaking down your WHY and the steps you must take to achieve your goal … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
If You’re Stuck, It’s YOUR Fault (Wake-Up Call) - Ep 134 13:28

7 weeks назад13:28

13:28

WARNING: This episode might be hard to hear, but it could change your life. We all want to look great, feel powerful, and be respected. First impressions matter. When you walk into a room, your presence speaks before you do, and your body, energy, and confidence play a massive role in how people perceive you. But the brutal reality is that If you're out of shape, low on energy, and stuck... it's YOUR FAULT. No one else is to blame. Not your job. Not your family. Not your age. Just you. You can stay stuck, making excuses. Or you can own it, step up, and become the person you need to be. In this episode, Andy breaks down exactly what's holding you back and how to flip the switch starting today. “Your life is in your hands, no one else's. It is, in fact, your fault and yours alone that you have not yet reached your goals.” – Andy Naylor In This Episode: The difference between the goal and who it will allow you to become What this could mean for you What's it going to take? … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
STOP Doing Cardio Until You Listen To This - Ep 133 22:04

8 weeks назад22:04

22:04

Should you grind it out on the treadmill or focus purely on lifting? In this episode, Andy Naylor breaks down the cardio debate once and for all. The pros, the cons, and whether skipping it is sabotaging your gains. Including insights on whether cardio helps or hurts muscle growth, the link between VO2 Max and longevity and what type of cardio you should be focused on. Don’t make the same mistakes everyone else does, listen to this this before your next workout. Subscribe now to never miss an episode! “The human body is an incredible machine and it’s made to be used. Not sat in front of the telly or in front of a screen. Use it.” – Andy Naylor In This Episode: What is considered cardiovascular activity Positives of including cardio in your program The correlation between VO2Max and longevity Main limitations associated with cardio Positives of NOT including cardio in your program Main limitations associated with NOT including cardio Cardio periodization to achieve your best physique … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
The Best Training Split for Rapid Gains: Full Body or Body Part? - Ep 132 23:46

9 weeks назад23:46

23:46

Busy running the world but still want to look like you run the gym too? This podcast is for you. In this episode, Andy tackles the ultimate training dilemma: Full Body Workouts vs. Body Part Splits. Watch this episode to learn the pros & cons of each approach and how to match your workout style to your busy schedule. Plus insider tips to maximize results whether you’re at home, a hotel gym, or between meetings. No fluff. No time-wasting. Hit play, take notes, and discover how to work out smarter, not harder. Watch now & subscribe to never miss an episode! “I don’t care if I’m advanced or not. I’m very focused on doing the best I can when I go to the gym. I know what I’m capable of, I know what my weaknesses are and that’s what I work on.” – Andy Naylor In This Episode: Benefits of full body training splits Main limitations associated with full body training splits Benefits of body parts training splits Main limitations associated with body parts training splits Andy’s current training program and why it works for him … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Squats or Leg Press? The Ultimate Guide to Bigger, Stronger Legs - Ep 131 19:08

10 weeks назад19:08

19:08

✨ Ready to transform your health and fitness? Click here to see how we can help: https://andynayloronlinecoaching.com/executivecoachingcall Are you team Squats or team Leg Press? 🏋️‍♂️ In this explosive episode of The Optimal Alpha Podcast_,_ Andy dives deep into the debate discussing biomechanics, muscle activation, and real-world results to uncover which exercise is best for impressive gains. Whether you're chasing strength, size, or functionality, this episode will leave you questioning everything you thought you knew about training. Get ready to be enlightened, entertained, and PUMPED for your next leg day. Let’s settle this age-old debate once and for all! Watch now and choose your side! “Everybody should be able to do some degree of a squat, but to really progress leg development you got to have good biomechanics” – Andy Naylor In This Episode: Benefits of the squat Main limitations associated with squatting Benefits of the leg press Main limitations associated with the leg press Andy’s view on the best exercise choice for leg development … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Build a Monster Back: Pull-Ups or Pulldowns? - Ep 130 16:44

11 weeks назад16:44

16:44

Join Andy as he delves into the effectiveness of pull-ups versus pulldowns and what’s best to build a massive back. Drawing from his own experiences and expert insights, Andy explores the nuances of each exercise, highlighting key factors such as muscle activation, suitability, regression and progression. Both have their functions in a good training program, but they have different benefits… and limitations. Whether you're a seasoned gym-goer or a fitness novice, this episode offers valuable insights to help you achieve your goals and build a strong back. “I’ve seen the biggest difference when I moved into single arm work for my back. That’s where I really get a strong mind-muscle connection.” – Andy Naylor Tune in and take your training to new heights! In This Episode: Benefits of pull-ups Main limitations associated with pull-ups Benefits of pulldowns Main limitations associated with pulldowns Andy’s view on the best exercise choice for back development … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
15 Ways You Failed Fat Loss In 2024 - Ep 129 32:53

12 weeks назад32:53

32:53

Did you fail at losing weight last year? If you didn’t see results, or gained it all back, you're not alone. Fat loss is more than just “calories in, calories out.” It’s about mastering the right approach. In today’s episode, Andy breaks down the top 15 reasons why your 2024 weight loss efforts failed and reveals the key 'ingredients' to not only lose fat, but to also keep it off for good. You’re busy. Life is hectic. But lasting fat loss is possible with smarter, sustainable strategies. “There are no shortcuts and you should not be looking for shortcuts. If you are, you’re doomed to fail. We can accelerate progress toward something, but don’t go looking for shortcuts. They don’t work.” – Andy Naylor In This Episode: How misinformation about nutrition hinders progress The impact of mental health challenges on having a clear direction Calories in VS calories out (CICO) Chronic sleep deprivation and its consequences Medication side effects related to weight gain Intense training won’t fix a bad diet How plateaus are mismanaged with extreme changes How to overcome social pressure The significant weight gain caused by emotional eating Custom meal plans need to evolve with time People lie to themselves about being in a caloric deficit How good hydration is essential for fat loss How splitting the week in two is wrong Managing stress levels enhances fat loss Focusing on weight loss hinders fat loss … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
New Year New BLA BLA BLA - Ep 128 15:32

13 weeks назад15:32

15:32

How many times have you heard yourself say, “New Year, New Me” Has it worked for you? Probably not. If you've been saying this for years, but you're just going in the same circle with no real results to show, it's time to wake up! Taking care of yourself should not be a New Year goal but an ongoing priority. 🚀 Sure, you're busy, but if you really need to do something and want to take action to improve your health and wellness, Andy has the solution for you. It's time to take control of your health! “When your health is taken away from you, you will pay whatever you need to to get it back. Looking after your health is not a cost. It's an investment. Possibly the best one you can ever make.” – Andy Naylor In This Episode: - Why do people keep doing the same thing and expect a different result? - Why this might not be working for you … and much more! Another brand new episode going at you next week - dropping Wednesday chat soon Andy Connect with Andy Naylor: Instagram Facebook Facebook Group LinkedIn YouTube TikTok…

The Optimal Alpha Podcast: Fitness, Fat Loss and MENtorship for the Modern Man

1
Food Flexibility: A Blessing And A Curse - Ep 127 28:49

14 weeks назад28:49