For those of you thinking about how this kind of training may affect your waistlines or how you can improve your diet through good nutrition, please remember this very important fact: You cannot out-train a bad diet.
Protein is very important to the fitness enthusiast and athlete, but the amount of protein we get in our diet is important as well. Not enough and we don't support basic muscle growth and repair. Too much and its just extra calories. Protein intake should be based roughly on activity level and lean body mass, not a one size fits all diet that allows for starvation and/or gluttony. Likewise, the macronutrients we use for energy, fat and carbohydrates, matter a great deal both in portion size and their general make-up. You can feed identical twins the exact same number of calories every day, but if the foods and meal timing are different, you will see a big difference in body composition. Spaghetti and meatballs is NOT the same as grilled flank steak and a sweet potato.
One other very important thing to consider when it comes to fat loss. Working out hard for an hour does not usually make up for having a mostly sedentary day (sitting and typing, light housework, etc.). You must get up and move or your training and diet will be very difficult to help you reach your goals. For some folks, this means an early morning weight session and an evening cardio session, even if it's just an after-dinner walk at a good pace.
Here is an article to get you started: Time to talk diet . . .
For a free on-line tool to help track your diet, try My Fitness Pal