Video in flash compression and keeping file sizes down?


For my final major project at university i am going to make a flash site where video of me is the navigation!! i have ideas to make this really cool with some nice funky little treats inside!!

The only thing im not sure about is using video in flash?? like how do sites like this keep there file sizes down and still look so good??

if anyone knows any links to any sites explaining good tutorials for this etc please can you help me out and post some up!!

Thanks everyone

Stu :p: