Question: I know you've answered questions about how to get started, but my question is more how to keep going.

At what point should I increase the amount of time or effort I put in to my routine? Is it better to change the exercises I do, or just stay with the same and increase the amount?

This is an excellent and recurring question that I receive often at the gym. So many people begin exercising and modifying their eating habits with enthusiasm and fervor, only to drop out along the way. In this article I am going to list some of the reasons this happens and how to avoid these pitfalls.

Start with a plan and sensible goals.

We are more likely to stick with exercise - even when the going gets tough - if we have written down why we are exercising and what doable goals we want to achieve. When we first start, we may feel uncomfortable, uncoordinated and out-of-place. Realize that everyone else felt the same way when beginning.

Talk to others in the class or at the gym or the park and you will hear their stories. Those who have been sticking with the exercise are realizing success and love to talk about it and encourage others.

Don't listen to the WBs (Wet Blankets).

Unfortunately, along with our own negative self-talk, we will encounter those who will try to discourage us from exercising. They tell us about times they tried and failed or others they know who also tried and failed. They may even point out - after we have been exercising for awhile - that they don't see any difference in our bodies.

You might want to craft some good answers like, "You may not notice the difference, but I do. I have so much more energy now - and I even think better (true, this is one of the side benefits of getting more oxygen to the brain)." Or, "That's funny, my clothes are getting looser all of the time."

Realize that regular and steady exercise works better than once in awhile overdoing.

We live in a hurry-up and let's have instant gratification society. Therefore, I see so many people who come to a class or to the gym and push themselves too hard in the beginning.

This is the quickest way to experiencing injury and/or discouraging pain. Then, they don't return again for weeks or months. And the cycle starts again.

If you suffer a setback, you haven't failed.

Even when we have started to settle into a routine, we can experience a relapse from exercising and eating sensibly. Perhaps you go on a vacation, or are sick for a week. It is even harder to get back to exercising at this time than it was to start exercising initially.

This happens because we feel guilty and beat ourselves up by telling ourselves that we are "failures." Wrong! If you could start at all, you have what it takes, and you will find that it is easier to get back into the routine and into shape the second and third times around.

Once your routine loses some of its challenge, it is time for a change.

At some point, you will stop noticing as much of a change in your fitness level and you are becoming a bit complacent - or even bored. There are two directions you can go as mentioned in the initial question.

You can continue to perform the same exercises but increase the intensity. In my step classes, when students reach this plateau, I suggest that they raise the step one level in height. In the weight lifting classes, I suggest trying the next heavier weight level.

Or, you can try some different approaches. Take a completely different class or try some machines you have never tried before. The idea is to work your body harder or differently. This will not only benefit your level of fitness, but will also keep your interest alive.

Keep a regular and persistent schedule.

I have heard people, and even some trainers, say that while working toward fitness goals you should exercise five days a week. Then, once you have reached your desired level of fitness, you can maintain by working out only three days a week.

This may be possible, but the exercisers I know and observe who have never lost their edge are active at least five or six days a week. This doesn't mean that one should exercise at top intensity on all of those days, but I do recommend some form of activity at least six days a week. This way you won't overdo on a few days to the point of over-exercising.

Remember, you have what it takes!

I applaud all of you for starting an exercise program and wanting to continue improving and maintaining your fitness level.

You are gaining so many benefits, a woman in my classes loves to say, "It's like money in the bank." And it is, because you not only improve the quality of your living, you will also have fewer trips to the doctor for illnesses.