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Have you tried any H.264 files for export? These for me usually work the best, but as with all things encoding there are a lot of considerations- size of file, trt, HD or SD, stream or download?
I advise against using video hosting websites. Once the file is sent to the site, you have zero control over encoding. Further, I'm led to believe you're asking because you want to learn and eventually hope to market yourself as someone who understands internet video. Using a video hosting site is going to make you look like a lazy amateur.
I used to be down on Youtube, but have had several clients want to distribute this way, and have found them to be a perfectly acceptable distribution method depending on your project. Vimeo and the others are keeping the pace as well.
FCP / Compressor can't export to flash w/o buying more software, so this isn't a free way to go.
I advise against using video hosting websites. Once the file is sent to the site, you have zero control over encoding. Further, I'm led to believe you're asking because you want to learn and eventually hope to market yourself as someone who understands internet video. Using a video hosting site is going to make you look like a lazy amateur.
I'm not that big a fan of flash, but it is the most likely to work on the most computers.