The energy systems that jamesbond is talking about is correct, the only thing that seems to be missed was his earlier point that glycogen is the bodies preferred source of energy. To get this glycogen when stores are depleted the body goes into gluconeogenisis(sp.?) which is converting lean muscle tissue into glucose. To help to avoid this a carbohydrate supplement should be taken to avoid stores of glycogen being depleted(isotonic drinks is one option.).
As ironfist says, you won't get these huge gains as a newbie, although if you stick to the training over time, the body naturally taps into the fat more as an energy source. It mainly bears down to the intensity that you are working at as well, but I don't want to go into that too much.
Also, the 1 hour a day cardio thing, build up to it, that is very intense, as popsider says, especially if you're hypo-active at the moment.
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