It is important to know what format your file will need to be exported as. This is based on where your work will be displayed - as part of a larger film (in which case it should be in the same format as the film) or for online viewing etc.
For most of your BSU project work your exported files should be QuickTime, AppleProRes 422LT
With the composition selected, go to Composition > Add to Render Queue
Click on the Output Mode, blue text 'lossless'
Format = Quicktime
Format Options = Apple ProRes422 LT
Click on Output to, blue text e.g. 'text.mov'
Save with a relevant file name and to a location within your project folder.
Click on Render to render and export your file. Once completed, your file should appear in the location you selected.
Written by LA