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.

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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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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've come across a couple articles recently that are dead-set against prolonged cardio multiple times a week. They suggest that High Intensity Interval Training or low intensity activity only a few times a week at most, alongside regular weight training, is the only way to lose fat and stay fit. I don't think I could live without long runs or my favorite aerobics class. What do you think? Thanks, Samantha

A. Hi Samantha! Thanks for the great question. I'm sure it's on the minds of many. Bottom line, the folks who said that are over-opinionated. Think about Lance Armstrong, the guy does massive amounts of cardio each week and is the picture of health. So do I ... and so do most runners, cyclists, boxers, kickboxers, soccer players and more.

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The beauty of a "before" picture is that it allows you to really appreciate how far you've come. Not there yet? Are you walking around in the body you'll one day refer to as your "before"? Watch this video and get a move on. Life is too short to spend one extra second in your "before" body. Pay close attention, take action and zoom on into your "after" body.

For fabulous cooking tips, creative workouts and more fun quick information from degreed experts in health and fitness, visit SportsHealthExercise.org.

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We all know that people tend to use time as a so-called "legitimate" reason to eat poorly. Those people never like me much. Why? Because the excuse is lame and doesn't hold water, and I'm fairly upfront about it. The truth: Bananas are quicker to peel than any package can be opened. Apples don't even need peeling!

Cooked food can also be insanely quick. In fact, I always keep giant bags of various frozen vegetables in my freezer so I can toss them in a bowl and heat them in the microwave in under five minutes. Is it gourmet? Not really. Do I care? Hell no!

What matters most is that we choose fruits, veggies, lean meats and whole grains. Those are a few of the things that are vital not only to weight maintenance, but they support a nourished, energetic and disease-free body. If you are hell-bent on eating poorly than just get on with it. But if you truly want to make fitness happen and change your life, you're going to have to kick excuses to the curb.

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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 keep hearing both you and other people say I should do push-ups, but I'm a small woman and don't want to bulk up. Push-ups are hard, so should I do them if I want to stay toned yet trim? Alyssa

A. Great question, Alyssa! This common question is on the mind of many women, and I'm happy to give this answer as many times as there are women who need to hear it. What you need to know is that it requires extraordinary effort for most women to put on any sort of bulky muscle. That means: protein shakes, supplements and insane amounts of heavy lifting. Of course, there are a few rare women here and there who pack on muscle quickly, but if you're already telling me you are small ... you are not one of those rare women.

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Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

Eric Stoltz has one of those careers any actor would kill for. Fast Times at Ridgemont High, Mask, Pulp Fiction ... the list goes on and on. He's currently on a tear, directing all sorts of hit primetime shows too, but this week we sat down to chat about his guest role on ABC's Grey's Anatomy. My opinion: Eric is really smart, relaxed and funny. He also happens to know the secret to losing weight -- you might be surprised by how simple it actually is!

Fitz: You're playing a serial killer on Death Row for a couple of weeks on ABC's Grey's Anatomy. Any similarities between you and your character?

Eric: Fortunately, no. But it did get me interested in reading and learning more about serial killers. Although repellent, they're often very brilliant, bold and fearless people. Evil characters like that offer me a great opportunity to be creative.

Fitz: Does that mean you're really a super nice guy?

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