I need help with videos.....

I hope I'm posting in the right place.....

I want to upload a video to Youtube but..... Youtube prefers the following requirements:

* MPEG4 (Divx, Xvid) format
* 320x240 resolution
* MP3 audio
* 30 frames per second framerate

But for me.....

* Mine is in Quicktime format
* I think mine is 720x476 (The default I think on Adobe Premiere)
* Not sure what my audio is. How do I check and make it an MP3 audio?
* Mine is 25 frames per second due to my region (Which is New Zealand PAL)

Plus, it says that the video should not be more than 100MB. But min is well over 500MB.

So how do I meet the requirements?

What programmes do I need to use? Adobe After Effects?

A detailed, non-abbreviated instruction will be greatly appreciated.

Thank you in advance