This video will show you how to convert a video file either to MP4 or FLV format using a simple and cool software named “ConverterLite”. MP4 (AVC format) and FLV are the 2 main video formats (simple SWF is also supported) which the Studio supports.

Here is another tutorial video you might be interested to watch:
How to convert a video to MP4 using AnyMP4 (1 minute tutorial video)