Premiere Export Formats
FAQ on "best" settings http://forums.adobe.com/thread/878590?tstart=0
Also, The tutorial list in message #3 http://forums.adobe.com/message/2276578 may help
You may also want to toss out what you are trying to export and what the final output is (DVD, Bluray, Vimeo, Youtube, Master Export, etc. etc...) so that people here would know how to direct you. You can read those posts as well that John laid out. Good luck.