When you go to render you final video out select .mov as the format and hit the custom button. Once in the custom settings click on the video tab (located in the left bottom corner). Then about half of the way down you should see a drop down menu for video format. Choose a compression codec. The one that you should choose will really depend on what you want to do with the .mov. Some of the codecs will create smaller files than other ones (i.e. bigger file = better quality). If you choose NTSC DV you will still end up with a fairly large file but if you choose sorenson the file will smaller. Basically you are going to have to do some experimenting to see which one works the best for you. I would suggest creating a small loop region within your project and only rendering out that particular segment (you can choose render loop region only in the render as dialogue box) until you find one that you are happy with. Then just render the entire project with the codec that suites your needs the best. Hope that helps some.