Your confused I think.....
You DO NOT WANT TO EXPORT COMPRESSED VIDEO from your NLE....sorry about that but lets just get that out there. Looks like you have a snap shot of premiere export, which is notoriously bad for compression and exporting of any kind. Just because premiere can compress your files for you, doesn't mean its any good at it....in fact the opposite!!!:)
Ok now for what you could do, I personally if exporting out of premiere set up a frame server to something that can encode your video well, when I was encoding to xvid I would set it up to virtualdubmod. But you don't have the option of h.264 in an mp4 container, at least I haven't found it (oh and don't encode h.264 in an .avi format cos its all kinda bad for lots of reasons). What I tend to do mostly now, (now I have a bigger hard drive as well) is always create a lossless or uncompressed copy to my hard drive, usually using lagarith but if your preference is huffy use that. Then use something like mp4box or
Super or
Zarx264gui. I always get some kind of crap if I export the uncompressed or lossless from Premerie though, so what you should do is
1) Set up a frame server to vidrtualdubmod,
Debugmode is pretty good imo and then export (from virtualdubmod) in either lossless or uncompressed, lagarith in my case.
2) Then when ever you feel like it you have the uncompressed or lossless video in great quality (or at least you have preserved the quality) and then use any of the programs mentioned, to compress it to h.264 in an mp4 container (or any compression you want really, VP6 for video streaming on the web for example).
