Need Help to OC my pc...

AMD Athlon 64 x2 4200+ 2.20GHz+CM TX2 Cooler
Corsair XMS2 800MHz 2GB x2
Abit NF-M2S Motherboard
nVidia 7300GT+Cooler
Seagate 160GB SATA 133 X2
CM Extream 450w PSU
OS Vista ultimatex86 32 Bit

How i can OC my pc spec like this???
can???

i only up 200MHz to 230MHz CPU frequency
n 100MHz to 140Mhz for GPU start from BIOS.

can someone give me guide for me???