How to start (or continue) a fitness routine LONG

If you're just starting (or thinking about it) a fitness routine, or even if you already have one, and need some help, look no further!

First, what do you want to accomplish?

*Quick (short-term) Weight Loss
-Maybe you've got a reunion to go to, or you've got someone 'special' flying in, in a month. Or maybe it's that age-old bikini season coming up. First, let me say this. It's not going to be very healthy, working your body from one extreme to other. Next, it's not going to be permanent. But your body is yours, and there are better ways to lose weight quick then others. So here goes.
-It really depends how long you've got, and how much weight you've got to lose. Let's say about 3weeks being the minimum, because less than that, you really can't do much. And let's also say that you're not very overweight or obese - just need to lose a quick 10, 15 pounds? Ok.
-As far as exercise goes, try to get in 30min of cardio 4-5 days a week for the first week or two, then 5 days a week following. Make sure you warm up for 5min, do your 30min cardio, then cool down for 5min, followed by stretching. MAKE SURE not to skip the warm up, cool down, or stretch. These prevent injury, transitioning to your workout, and then cooling your body down to your normal heart rate.
-Do strength training exercises 2-3x a week, 20-30min. You can find them in fitness magazines or online. Be sure to space them at least every other day, for most results.
-Be sure to take a multivitamin, and do not eat less than 1500 calories if you're a female, or less than 2000 if you're a male.

*Steady (long-term) Weight Loss
-Steady, long-term weight loss might seem very hard at first, but once you've done it for awhile, TRUST ME, it becomes something really enjoyable, a lifestyle that you feel good about, and that makes you feel good. After awhile it just honestly becomes more fulfilling. But it takes time, effort, and constant motivation.
-First, if you have any psychological issues with food or otherwise, please see a therapist to work out any of these issues. These will only be a barrier.
-Write down your reasons for wanting a better life for yourself. True reasons that will comfort you through the long haul, not just simple statements like "I want to look better".
-Gather a lot of information, and be objective. Go to reputable sites like shape.com or prevention.com, or do an online search, but be careful where you find info. Gather info on exercise, common do's and don'ts, how to start a routine, nutrition basics and beyond, etc.
-Start slow with exercise. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.

*Gain Weight
-So you want to gain weight, and you think exercising is definitely the way. Good for you! Most people think the right way to gaining weight involves becoming more sedentary, and eating a lot of sweets and chips and fast food. Not unless you want to ruin your body.
-First, increase your calorie intake w/calorie-dense foods, that are healthy for you. These include nuts, peanut/almond butter, whole-wheat pastas + breads, avocados, mangos, papayas, pears, bananas, vinaigrette dressings, etc. Do an online search for more options.
-Start strength training, eventually and slowly working up to 3-4x a week, 20min-1hr. You can find examples in fitness magazines and exercise videos. Make sure to include some weight training as well, as that also helps build muscle more efficiently. Be sure to space them at least every other day, because lean muscle builds through recovery time.
-Do some form of cardio, 3 or so days a week, enough to keep you healthy, but not to cause you to lose anymore weight.

*Create Endurance
-The best way to create endurance through a fitness routine is to have a goal. Do you want to run the next marathon? Do you want to swim faster and longer? Or do you just want to have more endurance, for everyday activities?
-If you have a specific sport in mind, you just need to stick with that. For example, if you want to run the next 5k, start walking a couple days a week, slowly building up your speed to brisk walking or light jogging over a time period of a couple weeks. Then once you're comfortable with jogging or running at a good pace, work on increasing your time.
-If you just want to endure more in general, your key is variety. Do different exercises and activities often, to work different muscle groups. Start out with easier activities with less time, and increase to harder activities, with more time. Look below under "continue exercising" for a lot of new and exciting ideas.

*Just be healthier
-So, your goal isn't weight loss or gain, really. You just want your body to be healthier, inside and out. And who doesn't? Exercise makes your body work better and feel better inside, your brain sharper + happier, and as far as the outside goes, who doesn't want clearer skin, glossier hair, etc? And that's just the beginning.
-If you're going to start exercising, make sure that you eat a little more daily so you don't lose weight. Add in an extra calorie-dense, healthy snack or two a day. Anything peanut or oil-based (PB, almonds, olive oil, etc.) is good, or maybe add a higher calorie fruit snack, like a banana or avocado, or pear.
-If you've been inactive for awhile, start w/15-20min walks 2-3x a week. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.
-So, where do you stop? Wherever you feel is right for you! Whether you end up walking 30-60min a day, most days of the week, or you do something more vigorous, like jogging or playing tennis, is all up to you. Usually the more you exercise, the better you feel. The exception, of course, is if you exercise too much. Then your health will likely decline, and you'll see the difference.

* Continue exercising
-You're probably losing motivation at this time, if you've been doing the same routine weeks, months, or even years! What you really need, is variety. First, evaluate your current regimen. Is it too much for you? Is it really too little? Or is it just enough time, to maintain your weight, and keep you healthy? There are so many options out there, if you can't face that treadmill or elliptical one more time, consider these new options to get you excited and motivated about working out again..the way you used to feel.
-hiking
-swimming
-snorkeling or scuba diving
-white water rafting or canoeing
-group dance or aerobic classes
-bicycling
-skiing/snowboarding
-skateboarding
-jump roping
-brisk walking
-tennis
-horseback riding
-soccer
-basketball
-rollrblading
-exercise DVDS
-running/jogging on a new, scenic trail

See? There really is no excuse that exercise is boring for you, or you've gotten tired of it. Keep it up, add new and exciting things, + the quality of your life will go up tremendously.