Some of you have been asking questions about the ideal render and video export settings below is one example of how to achieve a suitable video size and quality, there are however many ways to achieve similar standards.
1) Decide on the frame size you will render at AND STICK TO IT as it important that you stay consistent with this (1280 x 720 is a good standard).
2) Render as .avi and choose "uncompressed" as the compression setting.
3) Open Adobe Premiere and choose a file location to save the project. Then from the presets list, in the 'HDV' folder select the 'HDV 720p' preset that matches the frame rate that you rendered your work at.
4) Import renders into Premiere and edit scene as required.
5) In the media encoder (Once you export the finished sequence) chose flv/f4v format and in the preset selection choose "F4V-HD 720p" (Feel free to experiment with this, as you find that other presets such as 'H.264' will give you a smaller file size).
ADVICE - IT IS ALWAYS WORTH EXPERIMENTING WITH RENDERS AND SETTINGS BEFORE YOU GO AHEAD AND COMMIT TO A FORMAT. Do some test renders to see if the quality is good enough before wasting time doing renders you don't need!
