Six-pack abs: Everybody wants the tightly-defined bikini-ready stomach. But do you know how to get your stomach in shape?

That's Fit recently caught up with fitness expert, AOL Health contributor and That's Fit columnist Myatt Murphy, a certified strength and conditioning specialist, and author of seveal best-selling fitness books, including "The Body You Want in the Time You Have" and "Ultimate Dumbbell Guide," who was able to shed some light on six-pack abs.

That's Fit: What exactly are six-pack abs?
Myatt Murphy: When you're talking about developing a classic six-pack stomach, what people are referring to is being able to see their rectus abdominus. What most people aren't aware of is that this stomach muscle is actually one, long sheet of muscle, not six different smaller muscles. What gives you that "six-pack" look are a series of tendons that criss-cross over the top to help protect and stabilize it. That one lesson is important to know because it can help you understand the right way to train this muscle.

TF: What, traditionally, has been the best way to achieve the defined look?
MM: Thanks to the fitness product industry, most people believe the key is doing certain ab exercises. The truth is, abdominal exercises will certainly help you strengthen and build your muscles, but they aren't that efficient at burning off the fat that covers most peoples' abs. The most important -- and unfortunately -- most overlooked-step is watching your diet and regular aerobic exercise.

TF: How much of achieving six-pack abs is based on diet and exercise versus gender and genetics?
MM: That depends on the individual. Some people are gifted with genetics that allow them to eat anything, avoid exercise and never displace much stored fat in their midsections. Others can be lean all over, but the first place they deposit fat is in their middle.

Your best bet is to follow all the steps towards achieving a leaner, tighter midsection and see what genetics has blessed you with. How prominent your six-pack will look after you've dieted and exercised enough will depend on your body shape, the size and length of the tendons that cover over your rectus abdominus and other genetic factors. But even if you never see a full "six" (some people only show a "four-pack"), being leaner around your middle and having a stronger midsection not only looks great, it'll keep you healthier and less prone to injury down the road.

TF: How quickly can you really expect to see results?
MM: It depends on your dedication. The fastest way to get a lean, muscular midsection is adhering to a strict diet, engaging in regular aerobic activity and performing exercises that shape and strengthen your abdominal muscles (so they look more prominent once the fat comes off). I've seen men and women who were able to achieve success in a matter of three or four weeks, while others have struggled for months. It is entirely up to you.

TF: What are the best exercises you can do to achieve six-pack abs and how often do you have to do them before you'll see results?
MM: There are countless exercises for your midsection, but two great rules of thumb are to make a point of training them every day, and to perform at least one exercise that trains your midsection from three different motions -- like a crunch, hanging knee raise and twists to work your obliques (otherwise known as "love handles").

One classic exercise that accomplishes all three in one is the bicycle crunch: Lie on your back with your legs straight and your feet raised an inch off the floor. Your hands should rest lightly behind your ears. To start the exercise, draw your left knee up toward your abs as you simultaneously curl your head and shoulders off the floor. Twist at the waist and try to touch your right elbow to your left knee. Lower yourself back down to the floor and repeat, this time curling your right knee up and trying to touch it to your left elbow. Alternate from left to right throughout the exercise and try to do as many repetitions as you can.

TF: Is it ever too late to try and get six-pack abs?
MM: Never. Every day you decide it's too late is just another day closer you could have been to having that six-pack stomach.

Check out these moves from That's Fit for more tips on getting ripped abs.

If you haven't already seen the infamously hilarious Shake Weight commercials (check it out below), or seen celebrities like Ellen DeGeneres and Queen Latifah poking fun at the weight-lifting product, we'll clue you in. The Shake Weight for women is an "As Seen on TV" 2.5-pound dumbbell-like product with spring-action that supposedly targets your biceps, triceps, shoulders and chest, and claims you'll only need to work out six minutes a day to get the full muscle-toning benefits.

The men's commercial, seemingly aimed at wannabe bodybuilders, asks, "Would you like to get your arms ripped? Your shoulders pumped and your chest sculpted ... Do you hate working out for hours at the gym with big, bulky equipment, or boring, slow dumbbells?"

The Shake Weight for women commercial, meanwhile, is aimed at fans of Michelle Obama's arms. "Work out your entire upper body in just six minutes a day," the ad touts. "You'll get arms you'll be proud to show off. Feel free to go sleeveless."

The commercials go on to explain these claims are possible because of "dynamic inertia." The manufacturers assert that if men use the Shake Weight for just one minute it's equivalent to doing 240 repetitions of regular weight-lifting. For women, the commercial explains, "Scientific studies at a prestigious University prove that the Shake Weight increases upper-body muscle activity by 300 percent compared to traditional weights." All that for a price tag of $19.95 (plus shipping) for the ladies' version or $29.95 (plus shipping) for guys.

A kettlebell workout is done with a kettlebell or traditional Russian weight used for strength training. The kettlebell, typically made from cast iron, can weigh as little as 10 pounds or more than 100 pounds and looks like a large cannonball with a handle on top. Called "one of the most effective means of strength development" by the Soviet armed forces, kettlebell workouts have been popular in Russia for decades and have recently caught on in the U.S.

There are numerous benefits from kettlebell workouts. Training with kettelbells builds strength without adding bulk by allowing users to develop lean muscles. Kettlebell workouts also increase explosive power, agility and stamina. Those who want to outfit their home gym without too much expense often turn to kettlebells, too. Just one or two kettlebells can replace tons of other equipment like weights, barbells, dumbbells and cardio machines.

Kettlebell workouts are effective for toning the entire body because multiple muscle groups are engaged throughout each exercise. These workouts can be customized to different fitness levels, but beginners should work with an experienced instructor to make sure they are using correct form. Like any other piece of exercise equipment, kettlebells that are used incorrectly can cause injuries.

Basic kettlebell moves include the swing, high pull, snatch, overhead press and Turkish get-up. Classic kettlebells can be purchased online and range in price from $47 to $218 each.

When you're ready to begin using kettlebells, you can pull together your own kettlebell workout.

Eating plenty of protein may be the key to building bigger and stronger muscles, but even if you're gobbling your fair share, you still might be guilty of making a few classic mistakes along the way. Mistakes that could be preventing you from seeing the kind of results you deserve.

For close to fifteen years now, I've had the pleasure of working with some of the world's top sports nutritionists, exercise physiologists and strength and conditioning coaches. In that time, nearly all of them seem to adhere to the same three basic rules when it comes to getting enough of this essential muscle-building nutrient. It's these three simple principles that keep their clients -- many of them professional athletes and celebrities -- in the best shape possible. Now, it's your turn. Here's how to always pick the perfect portions when it comes to your protein so your muscles never have to stop growing.

A little soreness after a good workout is expected. That slow-developing ache that comes knocking a day or two after a good workout is called Delayed Onset Muscle Soreness. As long as it's just a mild discomfort, it's normal. In fact, you should almost expect it, especially when you're starting a new activity.

But sometimes we go a little far and the aches and pains are a bit much. Non-medication treatments like ice packs, hot showers and massages can provide some relief. And medication certainly can help, but NSAIDs (such as Advil and Aleve) can lead to stomach upset and acetaminophen (as found in Tylenol) has been linked to liver damage. Though, as That's Fit recently told you, taking small doses of painkillers for exercise-related pain isn't that harmful.

Still I wonder, when you overdo your workout, how do you treat the aches and pains?

Remember, mild aches after working out are expected. But if the pain you're experiencing is sharp or severe, it may indicate an injury and you should see your doctor. Speaking of workouts, have you ever considered working out at the beach?

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

If I stop exercising, my muscles turn to fat, right? Is this fit or fiction – Margie Semilof, Mass.

Photo: jupiterimages

Fat and muscle are two distinctly different substances. When you look at them under the microscope, fat looks like chicken coop fencing and muscle looks like frayed electrical wiring. If you stop exercising, your muscles will simply "atrophy," a fancy word for shrink. I think the muscle-turns-to-fat myth got started because so many former athletes gain weight after they hang up their athletic shoes. Basically, once they retire they eat too much and don't get enough exercise; they become poster children for the fit-to-fat crowd. If, for some reason, you do stop exercising, your muscles will simply deflate -- and your waistline will likely inflate.

But if your hard-as-steel muscles aren't magically melting down into soft, squishy fat, what does happen to your body when you gain weight? By way of explanation, a short biology lesson:

Have fitness questions? Fitz has your answers. Our That's Fit fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hello, Miss Fitz! I think my best shot at getting fit would be to train at home. What size weights should I buy? I'm a 32-year-old woman, and I'm about 20 pounds overweight. Thanks! Alyssa

A. Thanks for writing, Alyssa. I'm glad you're getting serious about becoming more fit, and training at home is a really great place to start! Honestly, since I'm not standing next to you assessing your fitness level, it's almost impossible for me to tell you exactly what weights you should be using. However, I can provide you with a range, and I'm fairly confident they'll meet your needs.

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Is it possible to go too hard and too long when you're working out? Sure enough, says Love+Blueberries expert Dr. Natasha Turner, author of "The Hormone Diet," who weighs in on how more exercise isn't always better.

Turner often sees women doing too much cardio exercise, like running five days a week for up to an hour. You don't need to work out for an hour straight, says Turner, because unless you're a very conditioned athlete, after 40 minutes of exercise, your stress hormones will start to rise -- and this tears down your muscles. Going shorter is key -- and so is strength training.

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That's Fit: What are some toning exercises you think people don't capitalize on nearly enough?

Venuto: It's a misconception that weight training is only for body builders -- it's actually the most important type of training while you're restricting calories for fat loss. The weight training helps you maintain the lean muscle you already have, while stripping off the fat, burning calories and keeping your metabolism elevated.

Some of the best free weight exercises include squats with dumbbells or barbells, lunges or split squats, deadlifts, bench presses, shoulder presses and rows. There are also body weight exercises that can work as the equivalents of the free weight exercises such as chin ups and push ups, but I'd encourage everyone who wants to get leaner to get more serious about weight training.

You can join a gym if you choose, but all it takes to get started is a set of dumbbells and some space in your home. The training program in my book "The Body Fat Solution" can be done without any fancy or expensive equipment at all.

Join fitness pro, Fitz, for this simple yet challenging move that will engage every muscle in your core. Try it with your legs bent, as shown in the video, or tone it down and do it with your knees bent. The Windmill allows your obliques to engage at their full range of motion and will help your low back grow strong as well. Once you master The Windmill as shown, try it with a medicine ball in between your feet.

For more innovative training videos and incredible belly busting recipes visit Fitzness.com!

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Using a small fitness ball, Fitz demonstrates three simple ab training exercises that will leave your entire midsection trembling. The workouts are simple, but intense!

For more innovative training videos, healthy recipes and Celebrity Fitzness interviews visit Fitzness.com.

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There's no doubt that push-ups can make a dramatic impact on your physique. They're challenging, work a ton of muscle groups and can be done absolutely anywhere. There's also a bunch of ways you can get creative with them. In this video, Fitz and her team demo a few fun ideas for push-up training with a partner.

For more fun training videos, recipes and celebrity fitness interviews visit Fitzness.com

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Triceps have a special function and if you understand what it is, you'll always be able to work them. Fitness expert, Fitz, also shows you what counts as a very stupid way to work your triceps. Ignore the stupid one, and get busy with the really effective choices, shown here in this video.

Discover innovative training tools, yummy low fat recipes and celebrity-laden interviews by visiting Fitzness.com

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz! I'm trim, but I think my back is flabby. I can't stand the way my back fat smooshes out over my properly fitting bras. I know they fit well, because I've been fitted! What do I do for that flab? Karolyn

A. Hi Karolyn. Men want their backs to look like a cobra, and women just want to make sure fat doesn't squoosh over their bra straps. The issue is super common and the fix is quite simple. If you were overweight, I'd tell you to lose the fat first, but you've already told me you're trim. These three exercises will help you develop the muscles casually called "lats." They're quite precise in making your back feel strong firm.

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